5 Unique Ways to Use Olive Oil for Constipation Relief

Nov 16 2024

My Journey to Finding Constipation Relief with Olive Oil

Constipation—it’s one of those things nobody really talks about, but so many of us deal with. I’ve been there, feeling bloated and sluggish, like my body was trying to send me an SOS. After trying countless remedies, from fiber supplements to herbal teas, I stumbled upon a simple solution that completely changed my approach: olive oil.

At first, I thought it sounded too good to be true. Could something as common as olive oil really help with constipation? But as a researcher and someone who loves exploring natural remedies, I decided to give it a shot. To my surprise, it worked wonders. The key, I discovered, was not just using olive oil but learning the unique ways to incorporate it into daily life for maximum relief.

Here are five unique and effective methods that helped me—and can help you—use olive oil to gently and naturally relieve constipation.

The Science Behind Olive Oil for Constipation

Before diving into the remedies, let’s take a moment to understand why olive oil works so well. Extra virgin olive oil is rich in healthy fats, particularly monounsaturated fats, which act as a natural lubricant for the digestive system. It coats the walls of the intestines, making it easier for stool to pass through. Olive oil also stimulates the gallbladder to release bile, aiding digestion and encouraging regular bowel movements.

For me, understanding the science made it all the more rewarding to try these remedies. Knowing that something as simple and natural as olive oil could address the root of constipation gave me confidence and hope.

Method 1: Pure Olive Oil on an Empty Stomach

The simplest way to use olive oil for constipation is to take it straight. Consuming a small amount of pure olive oil on an empty stomach kick-starts the digestive system and provides immediate lubrication to the intestines.

Personal Reflection: I remember the first time I tried this method. It was early in the morning, and I wasn’t sure what to expect. I poured a tablespoon of olive oil into a small glass, took a deep breath, and sipped it like a shot. The texture was smooth and slightly peppery, and while it felt strange at first, within a few hours, I felt a lightness I hadn’t experienced in days.

How to Use It: Take one tablespoon of extra virgin olive oil first thing in the morning, at least 30 minutes before eating. Follow it with a glass of warm water to help it work through your system. Repeat daily until you experience relief.

Method 2: Olive Oil and Lemon Juice Elixir

Combining olive oil with lemon juice creates a powerful duo for relieving constipation. The acidity of lemon juice helps break down food in the stomach, while olive oil lubricates the intestines. Together, they act as a gentle cleanser for the digestive tract.

Personal Reflection: I started using this remedy after particularly heavy meals when I felt bloated and stuck. The bright citrus flavor of the lemon made it easier to drink, and within hours, I felt relief. It became my go-to solution after indulging in rich foods.

How to Use It: Mix one tablespoon of extra virgin olive oil with one teaspoon of freshly squeezed lemon juice. Drink this mixture on an empty stomach, preferably in the morning. For a more intense effect, you can increase the lemon juice to a tablespoon.

Method 3: Olive Oil with Warm Milk Before Bed

This might sound unusual, but combining olive oil with warm milk creates a soothing bedtime remedy for constipation. Milk contains natural fats that complement the lubricating effect of olive oil, while the warmth helps relax the digestive muscles, encouraging a gentle movement overnight.

Personal Reflection: I was skeptical about this one—it seemed too simple to work. But after a stressful day when nothing else seemed to help, I decided to give it a try. I mixed the olive oil into warm milk, sipped it slowly, and went to bed. The next morning, I woke up feeling refreshed and relieved, as if my digestion had quietly reset overnight.

How to Use It: Warm a cup of milk (plant-based alternatives like almond milk work too) and stir in one tablespoon of extra virgin olive oil. Drink it about 30 minutes before bed. This remedy is especially effective for those who prefer a nighttime solution.

Method 4: Olive Oil Drizzled Over Fiber-Rich Foods

Sometimes, it’s not just about a single remedy but incorporating olive oil into your daily meals in a way that enhances its effectiveness. Drizzling olive oil over fiber-rich foods like roasted vegetables, salads, or whole-grain dishes can provide ongoing support for your digestive system.

Personal Reflection: This method became part of my daily routine. I started adding olive oil to my meals more intentionally—on a bowl of oatmeal, over steamed broccoli, or mixed into quinoa. Not only did my digestion improve, but I also fell in love with the subtle, delicious flavor it added to my food.

How to Use It: Add one to two tablespoons of extra virgin olive oil to your meals throughout the day. Pair it with high-fiber foods like leafy greens, whole grains, or legumes for the best results. Consistent use can help prevent constipation over time.

Method 5: Olive Oil and Banana Mash

Bananas are rich in soluble fiber, which can help soften stool and make it easier to pass. Pairing bananas with olive oil creates a naturally sweet and effective remedy that’s gentle on the stomach.

Personal Reflection: This method quickly became one of my favorites, especially on mornings when I wanted something quick and easy. The creamy texture of the banana paired with the smoothness of olive oil felt like a treat, but the real magic was how effectively it worked. It’s like my digestive system got a gentle nudge to get moving.

How to Use It: Mash one ripe banana in a bowl and drizzle one tablespoon of extra virgin olive oil over it. Mix well and enjoy as a quick snack or breakfast. This combination is particularly helpful for those with sensitive stomachs.

Tips and Cautions When Using Olive Oil for Constipation

While olive oil is generally safe, there are a few important considerations to keep in mind, especially if you’re new to this remedy:

Start Small: Begin with smaller amounts, such as one teaspoon, and gradually increase to avoid overwhelming your digestive system.
Choose Extra Virgin Olive Oil: This is the purest form of olive oil, ensuring maximum benefits without unnecessary additives.
Stay Hydrated: Drinking plenty of water is essential to help olive oil work effectively.
Be Mindful of Allergies or Sensitivities: While rare, some people may have sensitivities to olive oil. If you experience any discomfort, discontinue use and consult a healthcare professional.
Not a Cure-All: If constipation persists despite using these remedies, it’s important to consult a doctor to rule out underlying issues.

The Emotional Side of Finding Relief

Constipation isn’t just a physical issue—it takes a toll on your mood, energy, and confidence. I know how it feels to carry that discomfort with you throughout the day, a heaviness that seems to linger no matter what you do. Finding relief with olive oil was like rediscovering a part of myself, a lightness I didn’t know I had lost.

Each of these remedies became more than just a way to ease constipation—they became small acts of self-care. Taking a moment to sip a warm milk and olive oil mixture before bed or drizzling olive oil over a healthy meal reminded me to slow down and listen to my body.

Final Thoughts: Embrace the Power of Olive Oil

Olive oil is more than just a kitchen staple—it’s a natural, gentle remedy that can help you find relief from constipation in a way that feels nourishing and supportive. Whether you’re sipping it straight, pairing it with lemon juice, or mashing it with a banana, olive oil offers a variety of ways to support your digestion and feel better from the inside out.

For me, using olive oil wasn’t just about relieving constipation—it was about embracing a simple, natural approach to wellness that reminded me of the power of small, intentional choices. I hope these remedies bring you the same relief and comfort they’ve brought me.