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Liquid Gold at Breakfast: The Vital Benefits of Drinking Olive Oil on an Empty Stomach

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Update on : January 26, 2026

Oro liquido a colazione: perché bere olio d'oliva a stomaco vuoto è vitale. A cosa serve?

In recent years, mornings have transformed into a stage for various wellness rituals, each vying for the spotlight in our daily routines. From the tangy splash of lemon in a glass of water to the sharp bite of apple cider vinegar, trends have come and gone, but one newcomer has captured the attention of health enthusiasts around the globe: a tablespoon of extra virgin olive oil consumed on an empty stomach. This practice, touted as the latest health elixir, has gained traction, propelled by celebrity endorsements and the power of social media.

Stars like Kourtney Kardashian, who swears by it on alternate days, and Gwyneth Paltrow, who lovingly refers to it as “liquid gold,” have sparked widespread interest. Even Beyoncé has invested in a premium olive oil brand, aiming to position it as a daily health tonic. In the United States and across platforms like TikTok, drinking olive oil in the morning has evolved into a bona fide wellness ritual. However, this trend is not without its skeptics, prompting a critical examination of whether sipping olive oil really offers the health benefits it claims or if it’s just another fleeting social media fad.

The cherished extra virgin olive oil has long been a staple of the Mediterranean diet, recognized for its association with healthy living and longevity. For centuries, it has graced the tables of Southern Europe, and studies focusing on the so-called Blue Zones—regions renowned for their inhabitants’ exceptional longevity—have underscored olive oil’s importance in their diets. Sardinia, the quintessential Italian Blue Zone, has shown that olive oil is not only a culinary delight but also a natural remedy.

Researcher David Sinclair posits that extra virgin olive oil may activate longevity genes known as sirtuins. This effect is attributed to oleic acid, a component our bodies produce even in states of fasting or caloric restriction. During these times, our bodies enter a protective mode, helping to combat inflammation and disease. This idea fuels the belief that consuming olive oil on an empty stomach could confer various health benefits.

Yet, despite the enthusiasm radiating from online platforms, experts urge caution. Silvio Garattini, an oncologist and researcher, offers a contrasting perspective: “Olive oil is rich in oleic acid and polyphenols, which are anti-inflammatory. Its nutritional profile makes it essential in the diet as it reduces the risk factors for many inflammation-related diseases. However, consuming it in the morning on an empty stomach neither harms nor benefits you; it’s a trend that currently lacks scientific backing. I prefer using it raw on vegetables; there’s no need for it to be consumed in other ways during regular meals.” Garattini emphasizes that true wellness stems from the quality of the olive oil chosen rather than the timing of its consumption.

On the other hand, nutritionist Sara Farnetti acknowledges some specific advantages to taking olive oil on an empty stomach. “If consumed at least 30 minutes before breakfast, a tablespoon can alleviate constipation, protect the esophageal and gastric mucosa due to oleocanthal’s anti-inflammatory properties, and offer soothing and laxative effects,” she notes. However, she emphasizes that the oil is most beneficial when paired with other foods, as the synergy of dietary fibers and fat-soluble vitamins enhances its health benefits.

Farnetti’s conclusion is clear: while drinking olive oil in the morning can be advantageous, it is best when combined with simple foods like a slice of bread or an egg during breakfast.

Regarding its anti-aging properties, these stem from its rich composition of various polyphenols, which act as natural antioxidants. Professional taster Giulio Scatolini explains, “We can distinguish between lipophilic phenols, which are health-promoting but lack organoleptic qualities, and two key families of hydrophilic phenols: secoiridoids and lignans. The latter contribute to the oil’s peppery and bitter notes; generally, the more bitter and spicy the oil, the healthier it is.”

A quality extra virgin olive oil should contain over 300 mg/kg of polyphenols, a threshold recognized by the European Food Safety Authority for its health-promoting effects.

In essence, while drinking olive oil on an empty stomach may not be a miraculous cure-all, it certainly isn’t without merit. It can positively impact digestion and gut health, but it is not an essential ritual. Experts universally agree that the key to reaping the benefits lies in choosing high-quality extra virgin olive oil and incorporating it consistently into a balanced diet.

Here’s a curated list of some of the finest Italian extra virgin olive oils, as highlighted by Vanity Fair:

Gea1916 EVO DOP Umbria Biologico, Recondita Armonia: A balanced and intense oil with defined notes of grass, tart apple, bitterness, and spiciness. Awarded the Gambero Rosso’s Newcomer of the Year.
Uliva – DOP Garda Trentino, Frantoio di Riva: A single-varietal Casaliva with a fresh, herbaceous taste, followed by hints of green apple and a spicy finish.
Bardi Olio Extravergine di Oliva Toscano Biologico: A fruity, light, and harmonious oil produced in Val d’Orcia using typical Tuscan varieties.
Torretta Olio Extravergine d’Oliva – Teti: A well-balanced and versatile oil with notes of almond, artichoke, and apple.
Feudo Massari Olio Extravergine d’Oliva: A medium fruity oil with hints of tomato and artichoke, ideal for raw usage.
Casa Rossa Olio Extra Vergine d’Oliva IGP Sicilia: A fragrant Sicilian oil with fruity notes and an almond aftertaste.