Can Olive Oil Really Help When You're Feeling Constipated?

Long before olive oil became a pantry staple for dressings and marinades, it was used for various other needs. Historically, the benefits of olive oil go beyond the culinary and beauty worlds and extend into health. One medicinal benefit you may be less familiar with is using olive oil to help move the bowels.

Before you write it off, here's the research behind how olive oil can be used for constipation and how to get started consuming it for this purpose.

When considering what might immediately improve constipation, olive oil is likely not your laxative of choice. In fact, other oils (i.e., castor oil1 or flaxseed oil2) have better data supporting their ability to improve symptoms of constipation. However, research shows that olive oil does have mild laxative effects—enough to be beneficial for someone struggling to pass hard stools.

One study found that patients undergoing dialysis were able to alleviate constipation by consuming olive oil daily3. Another study suggests that when paired with almond oil, olive oil can be used as a softening agent4 to help stool pass more effectively. Additionally, in kids with severe, chronic constipation, olive oil enemas5 may be useful, according to a 2021 review article in the Journal of Pediatric Surgery.

I recommend buying extra-virgin olive oil (EVOO) if possible because it's minimally processed, cold-pressed, and unrefined—meaning you're getting the purest oil without any added chemicals. It also tends to have more antioxidants than the more processed varieties, so while you're consuming it, you will reap the anti-inflammatory and free-radical-fighting benefits.

Because olive oil is not an over-the-counter medication like some other laxatives, there is no standard dosage to keep in mind when using it for constipation. I recommend starting with the general serving size, which is 1 tablespoon per day. You can drink it on its own or incorporate it into your smoothies, salad dressings, or even coffee.

If you use olive oil in your salad dressing and again roast your veggies later, it's possible that you might exceed just 1 tablespoon, and that's OK. Just try not to eat an excessive amount in one day as it could potentially cause diarrhea or stomach upset (it does help you poop, after all!).

Eating a moderate amount of olive oil is generally considered safe for anyone (unless you have an allergy to olives or olive oil, which is rare). Just be careful not to overcorrect your constipation by eating too much olive oil, as it might result in diarrhea.

And since studies have shown that olive oil may lower blood sugar levels6, be sure to talk to your doctor if you're diabetic or have insulin resistance to make sure you're staying within a healthy range.

According to the U.S. Department of Health and Human Services, constipation is defined as an inability to pass three stools in one week, and when they do pass, the stools are hard, uncomfortable, and painful. (Curious what your poops should look like? Check out this primer.) There are several reasons for constipation, including:

What causes another person's constipation may be different from what's causing yours. If you have chronic constipation, it's important to work closely with a doctor or gastroenterologist to understand the root of the problem and how to address it appropriately.

If olive oil is already a part of your daily diet, and it doesn't seem to be enhancing your digestion, here are a few other tried-and-true methods that may help:

Olive oil is a delicious pantry staple with numerous health benefits—including mild laxative effects. Consuming 1 tablespoon of olive oil a day may help ease constipation. Be sure to drink plenty of water, move your body, and eat a nutritious whole-foods diet to further get things moving. Curious for more ideas on how to promote healthy bowels? Here are 15 more foods that can help you poop.