Han Gain’s Morning Routine: A Doctor-Recommended Guide to Taking Olive Oil on an Empty Stomach, Its Pros and Cons, Precautions, How to Choose Olive Oil, and Who Should Avoid It

Hello, I’m Dr. Park Ga-young from the Slow Aging Clinic at Merry Plastic Surgery Clinic, where it’s always a pleasure to meet you.

Is taking olive oil on an empty stomach really good for your health? I’ll explain it directly as a doctor.

At 18 minutes and 20 seconds, there is a scene in Han Gain’s morning routine showing olive oil being taken on an empty stomach.

Source: YouTube, Free-spirited Wife Han Gain

Is drinking olive oil on an empty stomach in the morning really good for your health?

Recently, taking olive oil on an empty stomach as part of Han Gain’s morning routine was introduced on YouTube and became a major topic of conversation.

Many people are interested in the health benefits of olive oil, right?

In particular, more and more people are trying the method of drinking olive oil on an empty stomach for dieting or gut health.

But is drinking olive oil on an empty stomach really helpful for your health?

As a family medicine specialist, I’ll explain accurately based on research findings!

3 health benefits of olive oil

(A key component of the Mediterranean diet)

Olive oil is a key ingredient of the Mediterranean diet, and numerous studies have proven its various health benefits.

In particular, it is rich in polyphenols, vitamin E, and monounsaturated fatty acids, offering a range of benefits.

✔ Improved vascular health

The monounsaturated fatty acid (oleic acid) in olive oil helps lower bad cholesterol (LDL) levels and maintain good cholesterol (HDL) levels.

According to a 2013 study published in the "New England Journal of Medicine,"

a Mediterranean diet that included olive oil reduced the risk of cardiovascular disease by up to 30%.

✔ Anti-inflammatory effects and immune support

The polyphenols in olive oil help reduce inflammation and strengthen immune function through powerful antioxidant activity.

In particular, hydroxytyrosol, a type of polyphenol, plays an important role in preventing cell damage and suppressing inflammation.

✔ Improved gut health

There are reports that taking olive oil on an empty stomach can help improve constipation and digestive function.

It promotes bowel movements, helping relieve constipation and aiding digestion.

Precautions when taking olive oil

How to take olive oil on an empty stomach properly

Extra virgin olive oil (especially cold-pressed)

Start with 15 ml per day at first

Take it on an empty stomach in the morning

Wait 30 minutes after taking it before breakfast

Store it in a cool place away from light and air

1. Do not overconsume

The recommended daily amount varies by study, but it is about 1–2 teaspoons (15–30 ml).

Olive oil contains 270 kcal in 2 teaspoons, so excessive intake may lead to weight gain due to excess calories.

2. Be careful when taking it on an empty stomach

Some people may experience heartburn or nausea when drinking olive oil on an empty stomach.

Extra caution is needed for people with gastroesophageal reflux disease (GERD).

Because olive oil is a fat, it can relax the lower esophageal sphincter and cause food to reflux,

and while it does provide a feeling of fullness, it also slows digestion.

3. Storage method

Olive oil is easily oxidized by light and air, so it is best to store it in a dark, cool place with air kept out.

How to choose a good olive oil

1. Extra Virgin Olive Oil

It is the purest and has a high polyphenol content, so its health benefits are excellent.

2. Cold-Pressed

It is extracted by pressing without chemical processing, so nutrient loss is minimal.

3. Choose a fresh product

Choose one with the most recent manufacturing date, and be sure to check the expiration date as well.

The product Han Gain chose appears to have lower acidity than extra virgin. It seems they paid great attention to preventing oxidation. Source: Bruaor product detail page

On the other hand, there are also people who should avoid taking olive oil.

Patients with gastroesophageal reflux disease (GERD) may see worsening acid reflux symptoms.

For patients with fat malabsorption, olive oil may have a lower absorption rate because it is a fat.

People with allergies should be careful if they are allergic to olive oil.

Olive oil has various health benefits, but it is not suitable for everyone.

In particular, people with digestive disorders should be careful when taking it on an empty stomach.

To find the olive oil intake method that suits you, it is safest to consult a specialist!

This has been Merry Plastic Surgery Clinic, where it’s always a pleasure to meet you.

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