There’s no doubt that dealing with constipation is uncomfortable. The bloating, the inability to feel good in your favorite pair of jeans … it’s the worst. Ditto if you’re experiencing any symptoms of irritable bowel syndrome (IBS), which can manifest in diarrhea as well as constipation. (What a joy!) Having a quick fix to these digestive woes would certainly be helpful, wouldn’t it? One video on TikTok is going viral for suggesting drinking olive oil as the miracle cure-all. With over 303,000 likes, many certainly seem to be hoping that it’s the case. So is knocking back olive oil a legit gut health hack, or should you skip it? Here, two experts give their thoughts.
Can olive oil help with IBS?
Registered dietitian and Street Smart Nutrition founderCara Harbstreet, RD, says that what’s interesting about this TikTok trend is that unlike a lot of what you’ll see on social media, there actually is at least a grain of truth to it. She says that scientific studies have shown a connection between consuming olive oil and optimal gut health. But should it be used as a solution for IBS? Not exactly. If you do suspect that you have IBS, Harbstreet recommends meeting with a gastroenterologist, primary care doctor, or registered dietitian before trying anything you see on TikTok or elsewhere. “[They] can help rule out other conditions, screen or test for food allergies and sensitivities, and get you access to medication or supplements to target your unique symptoms,” she says. https://www.tiktok.com/foryou?_r=1&_t=8RULwTvwl9a&feed_mode=v1&is_from_webapp=v1&item_id=7078262571794484485#/@oliveoilqueen/video/7078262571794484485 Here’s the kicker though: Registered dietitian Amanda Baker Lemein, RD, says there’s actually no credible evidence suggesting that drinking olive oil for IBS can be helpful. “This trend may be stemming from some research that points to olive oil’s protective benefits thanks to its monounsaturated and polyunsaturated fats,” she says. But she adds that while these types of fats are good for overall health, including gut health, the gut is influenced by a whole host of factors, not just one food. Harbstreet agrees to say that people tend to pair olive oil with fiber-rich foods and not just down it on its own. And fiber is one nutrient that is majorly beneficial for gut health, including for people with IBS.
Can olive oil help with constipation?
The case for using olive oil for IBS is shaky. So what about for constipation? “Olive oil may have some laxative effects for some people, but drinking it in large quantities is not likely necessary,” Lemein says. Just like how incorporating olive oil into fiber-rich meals can be beneficial for IBS, she says this can help with constipation too since fiber helps keep the digestive tract chugging along. But she adds that having too much fiber can also lead to constipation, so if it’s something you’re experiencing on a regular basis, it’s worth it to meet with a dietitian who can help you pinpoint if you need more or less fiber in your life. “Drinking plenty of water and physical activity can also help with constipation,” Lemein adds. Harbstreet says that another reason why using olive oil for constipation isn’t a great idea is because there isn’t a recommended dose of how much to have. “It’s easy to think that if something is good, more must be better. But drinking too much olive oil in an effort to fix your constipation could backfire,” she says. “Too much fat in your diet can result in steatorrhea, or an oily, diarrhea-like bowel movement containing unabsorbed fat.” To this point, both dietitians say that while consuming olive oil is associated with many health benefits, there’s absolutely no need to drink it; simply incorporating a tablespoon into your meals when it makes sense is enough. “While there are many known health benefits to olive oil, it’s also important to avoid giving it the ‘health halo’ treatment, Harbstreet says. “As with nearly all things nutrition, it’s not as simple as claiming olive oil is a quick-fix solution for gut health, constipation, or any other ailment.” With all of this in mind, this is one TikTok hack that’s worth skipping. If you want help managing IBS or regular constipation, book an appointment with a doctor or registered dietitian instead. That way, you can work with an expert who is qualified to help you get to the bottom of your digestive woes—something a TikTok influencer knocking back a shot of olive oil doesn’t have the training to do. Next up, here’s how to know when constipation is an emergency you should seek immediate care for.
Sources
Cara Harbstreet, RD, registered dietitian and founder of Street Smart NutritionAmanda Baker Lemein, RD, registered dietitian
