Consuming extra virgin olive oil (EVOO) regularly unlocks some health benefits. How much EVOO us too little for the health advantages to be seen, and how much is too much? Learn how much EVOO you should consume every day and why consuming EVOO regularly is good for your health.

EVOO is a multifunctional ingredient that contains good fats and natural chemicals that can help your heart, blood, and brain. EVOO can also reduce swelling and protect your cells from damage. The bacteria that live in your gut are important for your health too. They can affect your weight, blood sugar, and mood. Some studies show that EVOO can also make your gut bacteria healthier and happier. In this article, we will look at how EVOO can change your gut bacteria and how that can improve your health in different ways ¹

EVOO and the gut

Extra virgin olive oil contains prebiotic properties, supporting the growth of healthy bacteria such as Lactobacillus and Bifidobacterium. The gut microbiome plays and important role in developing the mucosal immune system.

The digestive system provides energy to the entire human body, supporting many bodily systems. When the digestive tract is out of balance, characterized by an abnormal ratio of beneficial to harmful bacteria, it results in the formation of uncomfortable digestive conditions. These disorders frequently cause persistent inflammation and a variety of unpleasant symptoms.

EVOO stimulates the generation of peptides, contributing to the promotion of proper digestion and assisting in the absorption of nutrients. Consistent incorporation of olive oil into your diet ensures the optimal functioning of your digestive system, allowing it to extract what’s necessary for overall well-being while expelling the excess through waste elimination.

Daily EVOO recommendation

It is advised that one to two teaspoons of EVOO per day is a sufficient amount. This advice applies to both drinking EVOO for its health benefits and using it as a vital component of your cooking practice ²

Side effects of too much EVOO

Overindulging in EVOO can lead to weight gain since it is fat and has a high-calorie content ³

EVOO’s internal effect on your health

1.Weight Management 

Olive oil contains monounsaturated fatty acids, which are healthier than saturated fats. These monounsaturated fatty acids are not only easier to digest, but they also contribute to a feeling of fullness, which reduces cravings. Consuming EVOO as part of a healthy lifestyle, eating habits, and adequate physical activity can contribute to weight management. On its own, EVOO is not a “weight loss” product or an ingredient that will directly affect your weight if consumed in moderation

2.Chronic inflammation

Inflammation is a major trigger for a variety of diseases, including cancer, heart disease, and metabolic syndrome. EVOO’s possible health benefits may be attributed in part to its ability to reduce inflammation. EVOO contains oleocanthal, which works similarly to ibuprofen (an anti-inflammatory medicine)

3.Antibacterial properties

Can assist with contributing to a healthy gut environment by creating a positive balance of good bacteria in the gut

4.Heart health 

EVOO is cardiometabolic protective when incorporated into a healthy lifestyle and Mediterranean-based diet. This contributed to lower blood pressure, total cholesterol, and fasting blood glucose levels  

5.Cognitive health 

The high levels of phenolic compounds contribute to the reduction of certain neurodegenerative diseases.  Phenolic compounds can cross the blood-brain barrier and have a neuroprotective effect. ¹

6.Gut Microbiota and Mucosal Immunity 

Reduce the growth of unwanted bacteria and increase the growth of beneficial bacteria, which contribute to the production of short-chain fatty acids. This leads to an anti-inflammatory effect that promotes gut health. ¹

7.Gut-brain axis and modulation of metabolic health

The benefits associated with and promoted by EVOO can be traced to the effect that EVOO has on plasma HDL (good cholesterol). The increase of HDL is present in individuals who consume EVOO, accompanied by an increase in healthy gut microbiota, as a contributor to the effect that it has on HDL ¹

8.Blood sugar regulation

By adding 10g of EVOO to meals, you improve blood glucose levels and increase insulin levels ¹


EVOO is a valuable dietary component that can improve the gut microbiota and digestion in various ways. Consuming EVOO regularly as part of a balanced diet can have beneficial effects on cardiometabolic and cognitive health. 

The impact of EVOO on gut microbiota and intestinal health and how it modulates the composition of the gut microbiota, the production of microbially produced products, and the activity and functioning of the mucosal immune system may lead to many favorable outcomes for your health.  Reap the most out of this highly nutritious ingredient by incorporating it into a well-balanced healthy lifestyle. 


  1. Jasmine F. M., Shiki O., Taiki Teruya, Tsugumi U., Shinya I., Michio S., and Hiroaki M. 2021 Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health Available at: Date Accessed: August 18, 2023.
  2. Bright Land. How Much Olive Oil Per Day? Available at:,of%20your%  20regular%20cooking%20process.. Date Accessed: August 17, 2023.
  3. Tanya. C 14 Serious Side Effects Of Olive Oil You Should Know About Olive Oil. Available at:,and%20inflammation%20in%20some%20people. Date Accessed August 17, 2023. 
  4. Olivellaline. How olive oil nurtures your body from inside out Available at: Date Accessed August 18, 2023.

By  Sylvia Jemutai, Copywriter