Possibly for some people, but olive oil is not a treatment for reflux. Some studies link Mediterranean-style eating, where olive oil is the main fat, with fewer reflux symptoms, but the research is preliminary and mostly observational, so it cannot show that olive oil itself makes the difference. If you often have heartburn, or your symptoms are persistent, severe or getting worse, please see your doctor.
Many people who struggle with heartburn and digestive discomfort ask: is olive oil good for reflux? Acid reflux, or GERD (gastroesophageal reflux disease), occurs when stomach acid flows back into the esophagus, causing irritation and the familiar burning sensation. Extra virgin olive oil, especially cold-pressed oils like Pelops, is a staple of the Mediterranean way of eating, and some people find it a comfortable fat to use in a gut-friendly diet. Here is what we know, and what we do not know yet.
Can Extra Virgin Olive Oil Help With Reflux?
Some studies suggest that eating patterns built around olive oil, such as the Mediterranean diet, may be linked to fewer reflux symptoms. This research is preliminary, and much of it is observational, so it cannot show that olive oil itself is the reason. Individual responses differ a lot: some people find that extra virgin olive oil sits well with them, while others notice no change at all.
Olive oil is rich in monounsaturated fatty acids, and replacing some butter, cream or fried food with it may suit some people better. At the same time, it is still a fat, and large amounts of any fat can trigger reflux in some people, so moderation matters.
Olive oil also contains natural compounds called polyphenols, and quality matters here. Polyphenol content varies widely between oils and depends on the olive variety, the harvest time and how the oil is made. Choosing a carefully made, cold-pressed oil is a sensible place to start. Pelops Extra Virgin Olive Oil comes from Ilia in the Peloponnese in Greece and is cold pressed within 24 hours of harvest. (Buy here)
How Olive Oil Affects Stomach Acid and Digestion
The lower esophageal sphincter (LES) is the muscle that helps keep stomach acid where it belongs. When it is weak or irritated, reflux symptoms can get worse. Large or very fatty meals can relax this muscle in some people, so even with a good oil like olive oil, smaller portions are usually kinder to the stomach. Some people also find that moderate amounts of extra virgin olive oil feel easier to digest than heavier fats, although the evidence for this is limited.
You may have read that olive oil forms a protective coating on the lining of the esophagus and stomach. This is a popular idea, but we are not aware of good evidence for it, so we would not count on it to ease a burning sensation.
Raw vs. Cooked Olive Oil, which Is Better for Heartburn?
Is olive oil good for reflux when used in cooking or only raw? There is no research that settles this. Extra virgin olive oil is generally best used raw or at low to medium cooking temperatures, because high heat can break down some of its antioxidants. Very hot, fried food can also trigger symptoms in sensitive individuals.
To keep its natural character, use extra virgin olive oil in salad dressings, over steamed vegetables, or drizzled on whole grains. These methods preserve more of the polyphenols and keep meals simple and delicious. (Read more about POLYPHENOLS)
Koroneiki from Ilia, lab tested at 421 mg/kg polyphenols, cold pressed and bottled in dark glass.
SHOP THE MENTORSPractical Tips for Using Olive Oil If You Have Acid Reflux. If you would like to see whether olive oil suits you as part of your everyday cooking, you could try the following:
- Replace butter or margarine with extra virgin olive oil
- Use it raw in dressings or as a dip, in moderate amounts
- Cook only at low to medium heat
- Go gently with lemon juice and vinegar, which are acidic and bother some people with reflux
- Keep a short food diary to notice which meals suit you and which do not
These small changes are part of a balanced diet, and they may suit some people better than others. They are not a treatment for reflux.
The Science Behind Olive Oil and Reflux
The research is still early. Some studies suggest that diets rich in monounsaturated fats and plant foods, like the Mediterranean diet, may be associated with fewer reflux symptoms and a healthier gut balance. These studies mostly look at the whole diet rather than olive oil alone, and the evidence is limited. Laboratory research shows that olive oil polyphenols have antioxidant properties, but that does not mean they protect the lining of the stomach or esophagus in people.
For clarity, the only health claim authorised in the EU for olive oil polyphenols is that they contribute to the protection of blood lipids from oxidative stress. It applies to olive oil containing at least 5 mg of hydroxytyrosol and its derivatives per 20 g of oil, which is about 250 mg/kg. It says nothing about reflux or digestion.
Long-Term Habits and When to See a Doctor
Extra virgin olive oil can be a pleasant part of a healthy, balanced diet, and many people enjoy it every day. It is not a remedy for reflux, and it cannot replace medical advice or treatment. How people respond differs from person to person.
If you frequently experience heartburn, or if your symptoms are persistent, severe or getting worse, please see your doctor. Difficulty swallowing, unexplained weight loss, vomiting or black stools also need prompt medical attention. Pelops cold-pressed olive oil in your daily meals can be part of an enjoyable, balanced way of eating, alongside the advice of your doctor.
FAQ
Is olive oil good for heartburn or GERD?
Possibly for some people, but we cannot promise it. Some studies suggest that Mediterranean-style eating, in which olive oil is the main fat, may be linked to fewer reflux symptoms. The evidence is limited, though, and individual responses differ. Olive oil is not a treatment for heartburn or GERD.
Can olive oil cause acid reflux? Is it bad for reflux?
It can for some people, although many tolerate it well. Olive oil is a fat, and large or very fatty meals can relax the lower esophageal sphincter and trigger symptoms in some people, so the amount and the rest of the meal matter. If you notice symptoms after meals with olive oil, try a smaller amount, and please talk to your doctor if it continues.
Are olives OK with acid reflux?
It depends on the person, and we are not aware of good studies on olives and reflux specifically. Table olives are often brined and salty, and some people find that salty, vinegary or spicy foods bother their reflux, while others have no trouble at all. If you would like to try them, a small portion of plainly prepared olives is a gentle place to start, and it is worth noticing how you feel. If you have frequent reflux, please speak to your doctor.
Is olive oil good for the stomach?
Olive oil is a normal food that many people digest well, but we cannot say that it is good for the stomach in a medical sense, and it is not a treatment for reflux or any other stomach complaint. Some people find that moderate amounts are easier to digest than heavier fats, although the evidence is limited, while very large amounts of any fat can upset the stomach. If you have ongoing stomach pain or reflux symptoms, please speak to your doctor.
How should I use olive oil for reflux?
There is no established dose for reflux. Many people simply use it in salads, over steamed vegetables, or as a dip for whole-grain bread, in moderate amounts. Some people like to take a teaspoon of raw olive oil before meals, but for others this makes them feel worse, so start small and see how you feel. Cook only at low to medium heat to keep more of the oil's natural antioxidants.
Which type of olive oil is best for reflux?
We cannot say that any one oil is best for reflux, but we would choose cold-pressed extra virgin olive oil, such as Pelops, over refined oils, because it is made without chemical refining and keeps more of its natural polyphenols and flavour. Polyphenol content varies between oils, so lab results are worth looking for.
Can olive oil completely replace medication for reflux?
No. Olive oil is not a treatment and does not replace medical care. If you have chronic or severe heartburn, or you take medication prescribed by your doctor, please keep following their advice and talk to them before making any changes.
How much olive oil should I use?
There is no recommended amount for reflux. Many people simply use a small amount, for example 1 to 2 teaspoons with meals, and increase it only if it feels comfortable. Because olive oil is a fat, large amounts can trigger symptoms in some people. It is a food, not a supplement.
Is olive oil safe for children or pregnant people with reflux?
Extra virgin olive oil is a normal food and is well tolerated by most people, but the amount should be adjusted for age and tolerance. Children and pregnant people who have reflux should speak to their doctor for personalized advice.
Can olive oil be combined with other natural foods if I have reflux?
Easily digestible vegetables, oats and ginger are often part of reflux-friendly eating patterns, and they go well with olive oil, although individual responses differ. Apple cider vinegar and lemon juice are acidic and bother some people, so go gently. None of these are remedies, and we would avoid spicy or very fatty foods at the same time, as these can trigger symptoms.
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Request a wholesale offerThis article is general information and not medical advice. Written by Aleksandra Zegalski, osteopath and physiotherapist.