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How to use olive oil for constipation

by Serena Bansal Registered Dietitian BSc Hons Leave a Comment

Have you heard of using olive oil for constipation? You might wonder if it is worth taking it for your IBS.

This article will look at whether olive oil can help with constipation, how it works and its possible side effects. 

We will also discuss alternative oils and methods to help manage constipation.

olive oil for constipation

Table of Contents

  • What is constipation?
  • What causes constipation?
  • Can olive oil be used for constipation?
  • What dose of olive oil is needed for constipation?
  • How does olive oil help constipation?
  • Is olive oil safe to use?
  • Can other oils be used for constipation instead of olive oil?
  • Castor oil
  • Mineral oil
  • Flaxseed oil
  • Abdominal massage with olive oil to relieve constipation
  • How to manage constipation
  • Summary

What is constipation?

Constipation is a common IBS symptom which can be very uncomfortable to live with. 

Constipation is when you (1, 2):

  • Have fewer than three bowel movements per week
  • Have stools that are hard and dry
  • Are straining or painful to pass stools
  • Feeling that not all your stools have been passed

It is normal to have short bouts of constipation from time to time. However, chronic constipation can be more serious when it lasts for more than 3 months (3).

What causes constipation?

There are many possible causes of constipation and these causes can be different for everyone. 

Some of the causes include (4):

  • Not drinking enough fluids
  • Lack of fibre in the diet
  • Being inactive
  • Ignoring the urge to poop
  • Changing your daily routine
  • Side effect of certain medications 
  • Stress, anxiety or depression
  • IBS-C

Note this is not an exhaustive list.

It is recommended that you work with a Registered Dietitian or a doctor to find out the cause and address it appropriately. 

Can olive oil be used for constipation?

Olive oil’s mild laxative effects can be a safe way to help relieve constipation. In a study, constipated haemodialysis patients received 4ml (1 teaspoon) of olive oil or mineral oil daily. After 4 weeks, olive oil was as effective as mineral oil (a commonly used stool softener) at softening stools and relieving constipation (5).

Another study found that people with more than 3 bowel movements per week had higher intakes of olive oil (6).

It has been suggested that olive oil can act as a softener by combining with sweet almond oil to help stools pass more effectively (7). However, we are unsure if olive oil can benefit people with IBS as there is no research on this.

What dose of olive oil is needed for constipation?

As olive oil is not a medication, there is no standardised recommended dose for constipation.

Although olive oil has no FODMAPs, Monash recommends you to stick within 18g (1 tablespoon) per serve due to its high fat content (8).

How does olive oil help constipation?

The fats in the olive oil can act as a lubricant on the bowels allowing stools to pass smoothly in the gut (9). It also helps the stool to retain more water, making it softer to pass (10).

Olive oil may also stimulate bile release into our small bowel. Bile helps to break down dietary fat so it can be absorbed (11). Most of the bile is recycled in our liver, and about 5% continues onto the large bowel (12).

Certain bile acids can act as a natural laxative by helping our gut contract and increase water secretion (13). Therefore, olive oil theoretically may help with constipation, but more research is needed.

Is olive oil safe to use?

Olive oil is safe unless you have an olive allergy which is very rare. Symptoms may include wheezing, headaches, excessive coughing and swelling of the nasal cavity (14). 

You may experience diarrhea if you have large amounts of olive oil, e.g. more than a few tablespoons at once (15, 16).

One study found that olive oil can lower blood sugar levels (17). You should talk to your doctor before using olive oil for constipation if you have pre-diabetes or diabetes.

Although olive oil is deemed as healthy due to the heart healthy fats it contains, you should be aware that olive oil contains 120 calories and 14g of fat per tablespoon and excess calories which can lead to weight gain (18). 

If your overall diet is high in fat, it can also trigger IBS symptoms (19). It is recommended to work with a Registered Dietitian to ensure that your diet is healthy and well-balanced.

Can other oils be used for constipation instead of olive oil?

You may be wondering if only olive oil can be used for constipation. Here are some other oils that can be used:

  • Castor oil
  • Flaxseed oil
  • Mineral oil

Castor oil

Castor oil has been used as a stimulant laxative for thousands of years to help with constipation (20).

One study found that castor oil helped improve constipation and reduced straining in the elderly suffering from chronic constipation (21).

Ricinoleic acid is the primary fatty acid found in castor oil. It binds to the receptors on the cells in your gut which stimulates the muscles to contract and push out stools (22).

A typical dose can be around 15 – 60mL (about 3 – 12 teaspoons) to treat constipation in adults (23). However, you should always read the preparation label to ensure you are taking the proper dose.

Due to its distinctive taste, castor oil is commonly added to:

  • Milk
  • Fruit juice
  • Soft drink

It can take between 6 to 12 hours before castor oil causes a bowel movement (24).

Mineral oil

Mineral oil is a lubricant laxative which works similarly to olive oil (25).

A typical dose of mineral oil can be around 15 – 45 mL (about 3 – 7 teaspoons) and it takes approximately 6 – 8 hours to work (26). Always check the product instructions about dosages and how to take them.

Mineral oil can interfere with the absorption of nutrients and fat-soluble vitamins (vitamin A, D, E and K), so it should not be taken with meals (27). 

It can also impact your body on absorbing certain medications, so it is recommended to avoid taking medications for at least 2 hours after ingesting mineral oil (28). 

Please consult your doctor before taking mineral oil. 

Flaxseed oil

Flaxseed oil (known as flax oil or linseed oil) can effectively treat constipation. It can help soften the stool similarly to olive oil (29).

In one study, haemodialysis patients were given 4ml of flaxseed oil. It increased their frequency of bowel movements and stool consistency. It was found to be as effective as olive oil and mineral oil (30). However, there are no studies on flaxseed oil and IBS so we are unable to understand if it helps with IBS specifically. 

Remember that laxatives can improve symptoms in the short term, but people should use them only when necessary. Please speak to your doctor before taking any of these alternative oils.

Abdominal massage with olive oil to relieve constipation

Another way to use olive oil is to massage it on your abdomen, which can help with constipation. 

In a study, elderly participants were abdominally massaged with extra-virgin olive oil (EVOO) or water for 15 minutes for five days. They found that EVOO significantly reduced the symptoms of constipation in comparison to those massaged with water (31).

You can try this at home by applying olive oil to your abdomen and gently massaging it into your skin in small circular motions.

How to manage constipation

Simple lifestyle changes can also help to manage symptoms of constipation. This can include (32, 33):

  • Drinking more water
  • Eating more fibre
  • Exercising
  • Certain probiotics
  • Medications such as Metamucil and magnesium (Please consult your doctor before taking any medications)

Here is our guide on how to manage your constipation. 

If these methods do not provide enough symptom relief, talk to your doctor to rule out other causes and help find a solution tailored to you.

Summary

Olive oil’s mild laxative properties can be used to treat constipation. Although, for IBS specifically, there is no research on this.

It is recommended to stick within the 18mL (1 tablespoon) per serve. Side effects like diarrhea are rare unless large amounts of olive oil is taken.

Alternatively, there are other oils and methods to manage constipation. However, you should speak to your doctor if constipation persists.

Written by Leeona Lam MSc, ANutr and reviewed by Serena Bansal Registered Dietitian BSc Hons

Serena Bansal Registered Dietitian BSc Hons

Serena is a UK HCPC Registered Dietitian with a keen interest in IBS and gut health. Serena graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.

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😩What other methods have you tried? SAVE THIS P 😩What other methods have you tried? SAVE THIS POST!​​​​​​​​​

😭Diarrhoea can be distressing and often embarrassing, especially when you don't know when it will strike! The thought of leaving the house might terrify you, but you want to get on with your day-to-day life... does this sound like you?

😤Tired of feeling this way? I recommend some of the tips provided in this post that we use in the Take Control Programme. For example, try to fit some gentle movement into your routine, such as walking, yoga, jogging, or anything you enjoy! By making these small changes, you'll be able to tackle your day without the fear of your IBS-D ruining your plans!

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HOW DOES BLOATING MAKE YOU FEEL? COMMENT BELOW ⬇ HOW DOES BLOATING MAKE YOU FEEL? COMMENT BELOW ⬇️​​​​​​​​​
😔Bloating is a common symptom of IBS that can really affect an individual's self-esteem. I have seen it time and time again in clinics where my clients don't want to leave the house for fear of bloating. It can ruin your whole day and make you feel downright rubbish!

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🤷‍♀️IBS is such a frustrating condition it can take a lot to mentally process. Why you? What did you do to deserve to get a condition that no one understands, that impacts your whole life and for which there is no cure?

🙋‍♀️I often hear awful client stories about how when they finally pluck up the courage to reach out for help, they are dismissed. This could be opening up to a friend about trialling the low FODMAP diet or perhaps seeking medical help from a doctor. Again frustration, anger and hurt can build.

🤓Whilst you have SO much to be angry about (yes, even in a world where others have it worse, it is ok to be angry about your own situation), you need a support network. 1 in 5 people have IBS, so my suggestion is this (if you can build that courage back up) try to be open about having IBS because you will be surprised about how many other people around you also have the condition! Talking to other people who have it = immediate understanding.

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🙏 Are your symptoms worse during your period? S 🙏 Are your symptoms worse during your period? SHARE THIS POST.

🤷‍♀️Do you know that more women are diagnosed with IBS than men? We don't know 100% why, but my guessing is this cycle has something to do with it!

🙋‍♀️In the week before your period, your progesterone and testosterone levels drop, causing your gut to become more sensitive. Your behaviour also changes. Research has shown that our portion sizes tend to be larger at this time, AND to top it off, your mood will be lower. All these things will impact your IBS.

😅 You may wish to curl into a ball, but this will only worsen the situation. So here are some easy-to-implement tips;
1. Balance your portions of food.
2. Move daily (even a gentle walk or stretching for 30 mins).
3. Prioritise sleep.
4. Try meditation.

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💩 Do you suffer with gut problems during Ramada 💩 Do you suffer with gut problems during Ramadan?

😭 Many of my clients find that Ramadan worsens their constipation which means they feel uncomfortable instead of feeling like they can embrace the holy month.

➡️ The truth is that constipation during this time can easily be avoided by making small changes to your diet and lifestyle. One example of this is to add psyllium husk to your diet which will boost your fibre intake without causing more gas or bloating.

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🤷‍♀️Which tests have you had done? Commen 🤷‍♀️Which tests have you had done? Comment below ⬇️​​​​​​​​
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🙋‍♀️At the start of the Take Control Programme, I talk through the importance of testing. The reason is that IBS symptoms could also be symptoms of numerous other conditions such as IBD, coeliac disease and even cancer. So best to get tested!​​​​​​​​
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🤓The tests above are recommended tests from NICE guidelines (the gold standard in the UK). You will also need testing for an inflammatory marker known as CRP. Your doctor may wish to do additional testing if you are showing symptoms or potential increased risk of other conditions, but these are not standard and not always required.​​​​​​​​
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🤓On the right-hand side, you have tests which are NOT required. The first one is mapping or testing your gut microbiome. Regardless of how accurate this is, it is pointless. This is because we don't yet know what a normal gut microbiome looks like, so what are you going to do with those results? It is a waste of $.​​​​​​​​
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🤓The next test is for food intolerances - VERY inaccurate! The only way to accurately diagnose a food intolerance is through elimination and reintroduction.​​​​​​​​
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🌙 Ramadan Kareem to all my Muslim followers, fr 🌙 Ramadan Kareem to all my Muslim followers, friends and colleagues.

May you all have a blessed Ramadan.

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🤷‍♀️Anyone else feels like IBS zaps their energy?​​​​​​​​
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🙋‍♀️When I ask people what their main IBS symptoms are, yes they say diarrhoea/constipation, bloating BUT also fatigue. It is crazy how your digestion can make you feel like you are in this big cloud and only have enough energy to do the minimum each day. The problem is that you were not put on this planet to just do the minimum in life, and knowing this will make you feel sad and helpless. The good news is that when your digestion is actually functioning well, you will feel like the light has been turned on inside your brain.​​​​​​​​
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What are you incorporating into your routine? SAVE What are you incorporating into your routine? SAVE THIS POST! ❤️​​​​​​​​
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😫 It can be so stressful when IBS strikes at work! The fear of a flare-up, the embarrassment of sharing a toilet, and fatigue can all can stop you from feeling comfortable and confident at work.​​​​​​​​
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🙋‍♀️ It doesn't have to be like this! Why don’t you try adopting some of the examples above which can help alleviate some of your symptoms! 🙌​​​​​​​​
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🎉 🎉 Fed up of trying everything you can, but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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Is IBS dictating your schedule? Comment below! 👇 ​​​​​​​​
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😫 Your day may not go to plan when you have IBS - you could spend ages on the toilet, unsure what clothes to wear due to the bloat, and be in so much pain that you have to cancel your plans with your friends and family!​​​​​​​​
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🙇‍♀️ Tired of constantly cancelling your plans? Why not use the low FODMAP diet to identify your triggers so you can predict your symptoms? Therefore, your life will not revolve around cancelling plans at the last minute!​​​​​​​​
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🎉 🎉 Fed up of trying everything you can, but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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CAN YOU RELATE? ​​​​​​​​​​​​​​​​​​​​​​​​
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😭 I think this post emphasises the point that NOT EVERY DISABILITY IS VISIBLE. As IBS sufferers we often hide our pain in silence day in day out, hoping nobody notices or asks questions. When people ask how we’re doing, we do the polite thing and reply with “I’m fine”. Leaving the burden of IBS to be dealt with alone…​​​​​​​​​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​
🤔 But what about instead of struggling alone in silence, you embody the Take Control Method whereby you prioritise emotional support. Open up to a friend, a colleague or a loved one - problem shared is a problem halved. ❤️​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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💩💩 Check out my new gut health advice in the 💩💩 Check out my new gut health advice in the @guardian

Link in stories 😊
CAN YOU RELATE? Comment below👇 ​​​​​​​​
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😭 Do you feel like you've lost the previous you? You're trying to shove your symptoms & feelings under the rug. This takes a toll on not only your physical but also your mental health.​​​​​​​​
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Your feelings ARE validated. Being open about your feelings instead of hiding them can allow you to receive the support you need. By taking this approach, you won't have to fight this battle alone ❤️​​​​​​​​
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🎉 Fed up trying everything you can, but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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Post credits to @the_migraine_life​​​​​​​​
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💩💩 30% of people in this study who were diag 💩💩 30% of people in this study who were diagnosed with IBS-D were found to have bile salt malabsorption.

🤓 Bile salts are needed in digestion to break down fats. After the salts have been used they are recycled and when this process is broken you can end up with inadequate amounts of bile acid available. This means that your dietary fat is unable to be broken down and you can end up with loose stools.

➡️ If you have watery stools 3 or more times a day and have IBS please mention this to your doctor 🙏.

📚 DOI: 10.1111/apt.13227

#theibsdietitian #irritablebowelsyndrome
Do you have these symptoms? Comment below ⬇️ ​​​​​​​​​
🤔 Endometriosis is when the lining of the uterus is found in other areas of the body. Many IBS symptoms are also symptoms of endometriosis, so it often is misdiagnosed as IBS. Unfortunately, many women wait 7-10 years before a diagnosis.

🙋‍♀️ Interestingly, following the low FODMAP diet for 4 weeks showed a 50% improvement of symptoms in 72% of women who suffer from endometriosis. However, please consult a doctor for a proper diagnosis and a dietitian before following a restrictive diet!

🩸ALWAYS mention any unusual period-related symptoms to your doctor!

#endometriosis #endometriosisawareness #endometriosisawarenessmonth #ibsawareness #pain #menstrual #menstrualcycle #periods #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #gutmicrobes #gutscience #dietitian
😭 Can you relate? Comment below 👇 ​​​​​​​​​​​​​​​​​​​​​​​​
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😢 Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! ⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🤔 But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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#ibs #ibsdietitian #guthealth #irrtablebowelsyndorme #guthealth #lowfodmapdiet #guthealth #healthygut
Do you suffer from bloating? ❤️ SAVE THIS CHEC Do you suffer from bloating? ❤️ SAVE THIS CHECKLIST ​​​​​​​​​
Bloating can impact our daily lives - lower our self-esteem as we look like 9 months pregnant and trying to find loose clothing to wear 😫

💨 Wouldn’t it be amazing if we could beat the bloat? These 8 tips are based on the Take Control approach, which can help you to lessen the bloat and ultimately let you achieve symptom relief 😮‍💨

🎉 Tired of advice that just doesn't work? Download my FREE IBS morning routine! Link in bio.​​​​​​​​

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Can you add any more? Comment below!👇👇​​ Can you add any more? Comment below!👇👇​​​​​​​​​​​​​​​​​​​​​​​​
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😥 IBS has widespread implications on our overall health and well-being and it can feel like a never ending battle.​​​​​​​​​​​​​​​​​​​​​​​​
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😊 Our gut health plays a big role in our overall health and well! The Take Control Method focuses on all aspects of well-being not just nutrition! ​​​​​​​​Sleep, movement and mental health optimisation are just as important!​​​​​​​​ This this can help you achieve that ultimate symptom relieve! ​​​​​​​​​​​​​​​​
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👏👏Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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#loveyourgut #loveyourgutweek2022 ibsdiet diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #tipsforgoodguthealth #guthealth #guthealthtips
💩 What movement are you planning today? Comment 💩 What movement are you planning today? Comment below👇

➡️ Did you know that regular movement has been proven by research to improve IBS symptoms?

➡️ I use the term 'movement' in my Take Control method because we have already built up so many negative emotions and ideas around 'exercise.'

💩 Movement should be daily and can be anything from an HIIT class to simple stretches.

➡️➡️➡️ For more tips like this one, check out my FREE IBS morning routine guide (link in the bio) 

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
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