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What Does the Research Say?
Promising—but not definitive: While in vitro and preliminary data hint at anti-inflammatory and gut-protective effects, large-scale clinical studies directly supporting the “empty stomach” method are limited.Health experts urge caution: Nutritionists warn that there’s no evidence that drinking olive oil offers more benefits than using it in meals, and excessive intake may lead to unwanted calories or digestive discomfort.
How to Make It Work for You
Step Tip Why It Matters
Choose High-Quality EVOO Prefer cold-pressed, extra virgin olive oil Ensures higher content of beneficial polyphenols and fewer impurities Olive Oil TimesHealthline
Use Just 1 Tbsp (15 ml) Enough to be beneficial, not overwhelming Provides health benefits without excess calories HealthTIMEEatingWell
Listen to Your Body Stop if you experience nausea or diarrhea Those with sensitive digestion may react to straight oil TIMEThe Sun
Prefer Cooking Use Drizzle over salads, roasted veggies, or cooked dishes Easier to enjoy and integrate into meals for better nutrient absorption HealthTIMENew York Post
Final Thoughts
Incorporating a spoonful of high-quality extra virgin olive oil on an empty stomach can offer a gentle digestive boost, improved nutrient absorption, and a healthy dose of antioxidants. However, it’s not a magic bullet. Balance and moderation are key. For most people, achieving health benefits through olive oil combined with a balanced diet—rich in fruits, vegetables, whole grains, and lean proteins—is smarter and more sustainable.
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