Olive oil has been called “liquid gold” for thousands of years. It’s one of the cornerstones of the Mediterranean diet and has earned a reputation as one of the healthiest fats you can eat. So when I kept seeing people online claiming they were drinking large amounts of olive oil every morning, I became curious.
Thirty tablespoons in ten days sounded like a bold experiment.
Would I suddenly feel more energetic? Would my digestion change? Would it be the health secret everyone was talking about?
The truth was far less dramatic—but much more interesting.
What surprised me most wasn’t what happened on Day 10.
It was Day 3.
Day 1: It felt unusual
Drinking olive oil by itself wasn’t nearly as enjoyable as I expected.
I quickly realized that olive oil tastes much better as part of a meal than on its own.
Day 2: I became much more aware of portions
One tablespoon contains about 120 calories.
Seeing that amount measured out made me think more carefully about how much oil I normally poured into salads and pans.
Day 3: My stomach noticed first
This was the biggest surprise.
A large amount of olive oil at once can cause digestive discomfort in some people, including loose stools or an upset stomach. That reminded me that more isn’t always better, even with nutritious foods.
Day 5: I changed how I used it
Instead of drinking it straight, I started adding olive oil to:
- Salads
- Roasted vegetables
- Whole-grain bread
- Beans
- Fish
It tasted far better—and made meals more satisfying.
Day 7: Real food won
The biggest lesson wasn’t about olive oil itself.
It was about the foods I was eating with it.
Olive oil works best as part of a diet rich in:
- Vegetables
- Legumes
- Whole grains
- Nuts
- Fish
That’s how it’s traditionally enjoyed in Mediterranean countries.
Mediterranean Olive Oil Dressing
Ingredients
- 2 tablespoons extra-virgin olive oil
- Juice of ½ lemon
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- Black pepper
- Fresh oregano or parsley
Directions
Whisk all the ingredients together until smooth.
Drizzle over a salad, grilled vegetables, or beans.
Using olive oil with food also helps the body absorb fat-soluble vitamins from vegetables.
Day 10: What I actually learned
Olive oil absolutely deserves its healthy reputation—but drinking large amounts isn’t necessary.
Research consistently links moderate olive oil intake, especially extra-virgin olive oil, as part of a Mediterranean-style eating pattern with better cardiovascular health and lower risk of premature death. Benefits appear to level off at around 20 grams (about 1½ tablespoons) per day, and consuming much more doesn’t seem to provide extra advantages.
The bottom line
Extra-virgin olive oil is one of the healthiest fats you can include in your diet, thanks to its monounsaturated fats and antioxidant-rich polyphenols. The greatest benefits come not from drinking it by itself, but from using it regularly in balanced meals filled with vegetables, legumes, whole grains, nuts, and fish.
Sometimes the biggest health lesson isn’t about finding a miracle food—it’s about learning the best way to enjoy a good one.
Craving more health hacks? Check out these 15 top health benefits of using baking soda daily or learn how to make high protein powder at home and discover 13 biblical fiber bombs that restore your gut naturally.
