Constipation is usually a temporary symptom which occur due to low intake of fibre, dehydration, or lack of exercise. It’s a condition that most experience at some point. Some experience it on a regular basis, while some, once in a while. It often begins with hard stools or irregular bowel movements and at times causes bloating, and stomach discomfort. Many resort to medication like laxatives for comfort, but many look out for natural option. One such option exists – best olive oil (EVOO).
One edible oil has coined its efficacy in recent years – olive oil.
A recent double blind randomized clinical trial has provided strong evidence that extra virgin olive oil can help people with chronic constipation. Even more surprising is that it performed better than refined olive oil in improving bowel movements and reducing constipation symptoms.
In this article, we will understand what the research found, why extra virgin olive oil stood out, and how you can choose the best olive oil for gut health. If you are also looking for the best olive oil in India, this guide will help you make an informed choice.
Why Constipation Happens
Constipation is not just about skipping a day without passing stools. Doctors usually describe constipation as having fewer than three bowel movements in a week along with one or more symptoms such as:
- Hard stools
- Difficulty while passing stools
- Excessive straining
- Feeling that the bowel has not emptied completely
- A sensation of blockage during bowel movement
Several reasons can contribute to constipation and gut health complications. Low fibre intake, inadequate water consumption, a sedentary lifestyle, stress, certain medicines, and digestive disorders are among the most common causes.
For many Indians, daily habits also play a role. Long office hours, irregular meal timings, eating more processed foods, and not drinking enough water can gradually affect bowel health.
While increasing fibre and water remains the first recommendation, researchers are also exploring foods that may naturally support healthy digestion. Olive oil is one such food that has attracted scientific interest.
Can Olive Oil Really Help With Constipation
This is probably the first question that comes to mind.
The answer is yes, but there is an important difference between different types of olive oil.
For years, researchers have believed that olive oil may help soften stools and make bowel movements easier because of its natural lubricating properties. Olive oil also encourages the movement of food through the digestive tract.
However, scientists wanted to know whether all olive oils work equally well.
That question led researchers to compare refined olive oil with extra virgin olive oil in a carefully designed clinical trial.
The findings were quite interesting.
ALSO READ: 5 Ways to Incorporate Extra Virgin Olive Oil in Your Diet: Best Olive Oil for Cooking
What Makes Extra Virgin Olive Oil Different
Many people assume that every bottle labelled olive oil is the same. That is not true.
Extra virgin olive oil is obtained through mechanical extraction without chemical refining. This gentle process helps preserve many naturally occurring plant compounds.
These include:
- Polyphenols
- Vitamin E
- Healthy monounsaturated fats known as MUFA
- Natural antioxidants
Refined olive oil also contains healthy fats, but the refining process reduces many of these natural compounds, especially polyphenols.
Researchers believe these polyphenols play an important role in supporting digestive health.
This difference became one of the main reasons why scientists decided to compare the two oils in people suffering from chronic constipation.
The Clinical Trial That Compared Extra Virgin Olive Oil and Refined Olive Oil
Instead of relying on assumptions, researchers carried out a well designed clinical study to compare both oils.
The study included 140 adults who had been diagnosed with chronic constipation by a gastroenterologist using the internationally recognised Rome III criteria.
The participants were randomly divided into two equal groups.
One group consumed two tablespoons of high polyphenol extra virgin olive oil every day.
The second group consumed two tablespoons of refined olive oil every day.
The intervention continued for four weeks.
To make the study more reliable, it was conducted as a double blind randomized clinical trial. This means neither the participants nor the doctors knew which type of olive oil each participant received during the study.
Another important point is that participants were asked not to change their normal eating habits. They also did not receive any medicines for constipation during the study period. This helped researchers evaluate the actual effect of the olive oil itself.
The extra virgin olive oil used in the study was an organic cold pressed oil containing more than 500 milligrams of polyphenols per kilogram, making it particularly rich in natural plant compounds.
Because of this strong study design, the findings carry much greater scientific value than personal opinions or anecdotal experiences.
In the next section, we will look closely at the results and understand why the best extra virgin olive oil performed significantly better than refined olive oil in improving constipation symptoms.
ALSO READ: 10 Proven Benefits of Extra Virgin Olive Oil – with just 1 to 2 Teaspoons Daily
What Did the Clinical Trial Find
The researchers evaluated the participants using two internationally accepted methods.
The first was the Rome III criteria, which measures the severity of constipation symptoms. It considers factors such as bowel movement frequency, stool hardness, straining during bowel movements, and the feeling of incomplete evacuation.
The second was the Bristol Stool Form Scale, often called the BSFS. This scale classifies stools into seven different types. Types 3 and 4 are generally considered normal and indicate healthy bowel movements.
After four weeks, both groups showed improvement. However, the group consuming extra virgin olive oil consistently performed much better than the refined olive oil group.
The difference was not small. It was statistically significant, which means the results were unlikely to have happened by chance.
Extra Virgin Olive Oil Reduced Constipation More Effectively
At the beginning of the study, both groups had almost identical constipation scores.
The refined olive oil group had an average Rome III score of 11.37.
The extra virgin olive oil group had an average score of 11.27.
After four weeks, the difference became very clear.
The refined olive oil group’s score improved to 7.74.
The extra virgin olive oil group’s score dropped much further to 3.47.
The trial confirmed, people who consumed extra virgin olive oil experienced a much greater reduction in constipation symptoms than those consuming refined olive oil.
The statistical analysis showed a highly significant result with p less than 0.001, which adds confidence to the findings.
Healthier Stool Consistency Improved Week After Week
The researchers also monitored stool consistency every week using the Bristol Stool Form Scale.
During the first week, there was only a small difference between the two groups.
From the second week onwards, the picture changed noticeably.
By the second week, participants consuming extra virgin olive oil had significantly healthier stool consistency.
The improvement became even greater during the third and fourth weeks.
By the end of the study:
- More participants in the extra virgin olive oil group reached normal stool types.
- Fewer participants continued to experience hard stools.
- Overall bowel movements became smoother and more regular.
This steady improvement suggests that the benefits of extra virgin olive oil may build gradually when consumed consistently.
Participants Experienced Easier Bowel Movements
Constipation or gut health irregularities is not only about how often someone passes stools.
Many people struggle because bowel movements become painful or require excessive effort.
The study found encouraging improvements in several common symptoms.
Participants consuming extra virgin olive oil reported:
- Less straining during bowel movements
- Softer stools
- More frequent bowel movements
- Reduced feeling that the bowel was not completely empty
- Better overall bowel comfort
These improvements were consistently greater than those observed in the refined olive oil group.
For someone living with chronic constipation, even small improvements in these symptoms can make everyday life much more comfortable.
Why Did Extra Virgin Olive Oil Perform Better
One obvious question remains.
If both oils come from olives, why did one perform so much better?
The answer appears to lie in the way the oil is produced.
Extra virgin olive oil is extracted without chemical refining or excessive heat. This allows it to retain many naturally occurring compounds that are reduced during refining.
Researchers believe one group of compounds deserves special attention.
These are called polyphenols.
Polyphenols are natural plant compounds found in olives and many fruits and vegetables. Extra virgin olive oil contains much higher levels of these compounds than refined olive oil.
In the clinical trial, the extra virgin olive oil contained more than 500 milligrams of polyphenols per kilogram, making it especially rich in these natural compounds.
According to the researchers, these polyphenols may contribute to healthier bowel function in several ways.
How Polyphenols May Support Healthy Bowel Movements
Although scientists are still studying these natural compounds, several possible mechanisms have already been identified.
Polyphenols may help improve gut motility, which is the natural movement of food through the digestive system.
They may also support a healthier balance of gut bacteria.
Research also suggests that polyphenols may encourage bile acid production. Bile acids help digest fats and may also support smoother bowel movements.
Another possible benefit is their antioxidant and anti inflammatory activity within the digestive tract.
Together, these actions may help stools move through the intestines more comfortably.
This may explain why the participants consuming the best extra virgin olive oil experienced greater improvements than those consuming refined olive oil.
It is important to remember that constipation often has more than one cause. Diet, hydration, physical activity, stress levels, and overall lifestyle continue to play an important role in digestive health.
30 Powerful Polyphenols in Extra Virgin Olive Oil: Health Benefits and Why EVOO is Best
What This Means for Everyday Life
One reason this study stands out is that it looked at something people can easily include in their daily routine.
The participants did not undergo any complicated treatment.
They simply consumed two tablespoons of olive oil every day for four weeks while maintaining their usual eating habits.
This makes the findings relevant for people looking to improve their diet through simple food choices.
If you are searching for the best olive oil for gut health, this clinical trial provides encouraging evidence that choosing a high quality extra virgin olive oil may offer greater benefits than refined olive oil.
The results also highlight why selecting the best extra virgin olive oil matters. The natural compounds preserved during minimal processing appear to make a meaningful difference.
Of course, olive oil should always be part of a balanced lifestyle that includes enough fibre, adequate water intake, regular physical activity, and healthy eating habits. Together, these habits support better digestive health over time.
How to Choose the Best Olive Oil for Constipation
Walking through the cooking oil aisle can feel confusing. Many bottles look similar, but they are not all made in the same way. If your goal is to include olive oil as part of a healthy diet, choosing the right type matters.
Here are a few things to look for when buying olive oil.
Choose Extra Virgin Olive Oil
Extra virgin olive oil undergoes minimal processing, which helps preserve its natural antioxidants and polyphenols. As the clinical study showed, these naturally occurring compounds are one of the reasons why extra virgin olive oil performed better than refined olive oil.
Check the Source
Olive oil produced in countries with a long history of olive cultivation often follows strict quality standards. Spain is one of the world’s largest and most respected producers of premium olive oil.
Read the Label
Look for genuine extra virgin olive oil without unnecessary additives. A quality product should clearly mention that it is extra virgin olive oil.
Store It Properly
Keep olive oil away from direct sunlight and excessive heat. Always close the bottle tightly after use to help preserve its natural quality.
Simple Ways to Include Extra Virgin Olive Oil in Your Daily Diet
Adding olive oil to your meals does not require changing your entire diet.
Here are a few easy ideas.
- Drizzle it over fresh salads.
- Add it to vegetable soups before serving.
- Mix it into hummus or healthy dips.
- Use it for light sautéing.
- Pour a small amount over roasted vegetables.
- Enjoy it with whole wheat bread as part of breakfast.
- Add it to cooked dals or steamed vegetables after cooking.
Many people also prefer consuming a small quantity of extra virgin olive oil on its own. If you plan to make any major dietary changes or have an existing medical condition, it is always wise to consult your healthcare professional first.
Buy Best Olive Oil in India
If you are looking for the best olive oil in India, choosing a high quality best extra virgin olive oil can make a meaningful difference to your everyday cooking.
Jivo Extra Virgin Olive Oil is a premium option that combines quality with great taste. It is imported from Spain, a country recognised across the world for producing excellent olive oils.
Jivo Extra Virgin Olive Oil is naturally rich in MUFA, which are healthy monounsaturated fats, and it also contains Vitamin E, a natural antioxidant. Its smooth flavour makes it suitable for salads, dips, dressings, marinades, and a variety of everyday recipes.
If you want to include extra virgin olive oil as part of a balanced lifestyle, Jivo Extra Virgin Olive Oil offers a convenient way to enjoy the goodness of authentic Spanish olives in your daily meals.
Conclusion
The clinical trial makes one thing clear: not all olive oils perform the same. While both refined olive oil and extra virgin olive oil helped improve constipation symptoms, extra virgin olive oil showed better results in supporting regular bowel movements and overall digestive comfort.
That said, olive oil is not a quick fix. Lasting digestive health comes from a combination of healthy eating, enough fibre, proper hydration, regular physical activity, and consistent daily habits. Adding extra virgin olive oil to a balanced diet can simply be one more step in the right direction.
If you are looking for the best olive oil in India for gut health, choose an authentic, high-quality product that is minimally processed. Jivo’s best extra virgin olive oil, imported from Spain, offers the natural goodness, smooth flavour, and quality you can enjoy as part of your everyday meals.
FAQS
Which is the best olive oil for constipation?
Based on the clinical trial discussed in this article, extra virgin olive oil performed significantly better than refined olive oil in improving constipation symptoms. Choosing a high quality extra virgin olive oil may be a better option if you are looking for the best olive oil for constipation.
How much olive oil was used in the clinical study?
Participants consumed two tablespoons of olive oil every day for four weeks. The extra virgin olive oil group experienced greater improvement than the refined olive oil group.
Why did extra virgin olive oil perform better than refined olive oil?
Researchers believe the higher amount of naturally occurring polyphenols in extra virgin olive oil may have supported better bowel movements, healthier stool consistency, and improved digestive function.
Can refined olive oil also help with constipation?
Yes. The study found that refined olive oil also improved constipation symptoms. However, the improvement was significantly greater among participants consuming extra virgin olive oil.
What makes the best extra virgin olive oil different?
The best extra virgin olive oil is obtained through minimal processing, which helps retain natural compounds such as polyphenols, Vitamin E, and healthy MUFA. These components contribute to its nutritional quality.
Is olive oil alone enough for healthy digestion?
No. Healthy digestion depends on several lifestyle habits, including a balanced diet, adequate fibre intake, proper hydration, and regular physical activity. Olive oil can be included as one part of an overall healthy eating pattern.
Which is the best olive oil in India?
The best olive oil in India depends on factors such as authenticity, quality, sourcing, and intended use. Choosing a trusted brand that offers genuine extra virgin olive oil imported from established olive growing regions can help ensure quality.
Can I use extra virgin olive oil every day?
Yes. Extra virgin olive oil can be included as part of a balanced daily diet. It is commonly used for salads, dressings, dips, marinades, and several everyday recipes.