Searches for “olive oil shot” have increased by 45% this past month following a viral video of an influencer revealing she drinks a shot of olive oil every morning to promote a “healthy microbiome”. The TikTok was posted to X, formerly known as Twitter, and has been viewed over 57 million times.
Olive oil shots are also celebrity-approved; Kourtney Kardashian, Gwyneth Paltrow, and Jennifer Lopez all claim to incorporate them into their morning routines.
But Arti Dhokia, a registered dietitian at Midland Health, explains that the viral trend might not be the miracle health tip that it seems.
Arti Dhokia said, “Extra virgin olive oil is brilliant for your health, offering many proven benefits. It can help reduce inflammation, is high in antioxidants, is full of mono-unsaturated fats to improve gut health, and has been linked to lowering blood pressure and cholesterol.
“However, taking an entire shot of olive oil in the morning isn’t necessary. If you want to incorporate it into your diet, a tablespoon a day is enough to start feeling the benefits over time.
“Drinking olive oil isn’t enjoyable for most people. Instead of a shot, use it as a dressing or cooking oil, or add it to soups and smoothies. Be mindful that it’s high in calories and, like everything, should always be consumed in moderation.
“The claim that olive oil promotes a healthy microbiome is overstated. It does help the gut by increasing good bacteria, but it’s not enough to have a positive impact. If you want to improve your gut health, get good sleep, stay hydrated, eat prebiotics like bananas, oats, and beans, and limit your intake of processed foods and added sugars.
“Olive oil isn’t suitable for everyone, and excessive consumption can cause side effects. If you’re experiencing bloating, nausea, or diarrhea, consider lowering your intake of olive oil. These side effects are caused by the high-fat content in the oil, which can disrupt the digestive system.
“It’s not recommended for people with gallbladder or digestive issues or people using blood pressure medication to take olive oil shots. People with pre-existing medical conditions should always consult a medical professional before partaking in a new health trend.
“Some influencers also claim that mixing olive oil and lemon juice creates a supercharged health tonic, cleansing the body, aiding weight loss, and even dissolving gallstones. However, there is little scientific evidence to support this.
“Both ingredients have their own respective health benefits. For instance, olive oil provides monounsaturated fatty acids that are good for the heart, while lemon juice provides vitamin C. But mixing them does not maximise their effects or create a unique medicinal remedy.
“It’s crucial to always verify online health information with credible sources and be wary of influencers promoting health tips that aren’t expert-approved. The best way to maintain a healthy weight and stay well is through regular exercise and a balanced and nutritious diet.”