How Extra Virgin Olive Oil Supports a Healthy Gut Microbiome

How Extra Virgin Olive Oil Supports a Healthy Gut Microbiome

Introduction

The ancient Greeks called olive oil “liquid gold.” Today, science continues to uncover why. Beyond its flavor and heart-protective benefits, extra virgin olive oil (EVOO) has now been shown to positively influence one of the most important systems in your body — your gut microbiome.

New research from the University of Barcelona and CIBEROBN (2025) reveals that daily EVOO consumption can boost beneficial gut bacteria and reduce inflammation, proving what Mediterranean cultures have known for centuries: olive oil heals from the inside out.

🧬 What Is the Gut Microbiome — and Why It Matters

Your gut microbiome is home to trillions of bacteria that regulate digestion, immunity, and even mood. A balanced microbiome helps your body:

  • Absorb nutrients efficiently
  • Reduce inflammation
  • Strengthen immune defenses
  • Maintain healthy metabolism and weight

But poor diet, stress, and processed foods can disrupt this balance — leading to bloating, fatigue, and inflammation. That’s where EVOO plays a powerful role.

🌿 The Study: Olive Oil’s Impact on Gut Health

Researchers at the University of Barcelona and CIBEROBN (Spain) conducted a six-week clinical trial to test olive oil’s effect on gut bacteria.

Participants consumed 25ml (about 2 tablespoons) of extra virgin olive oil daily.

The Results:

  • 🌱 Increased beneficial bacteria — especially Faecalibacterium prausnitzii, known for producing anti-inflammatory short-chain fatty acids.
  • 🔥 Reduced inflammatory markers — including IL-6 and TNF-α, which are linked to chronic diseases.
  • 💪 Improved overall gut diversity, associated with better immunity and energy metabolism.

In simple terms: EVOO nourishes your “good bacteria,” helping them thrive — while calming inflammation throughout the body.

🔗 Read the study on MDPI Nutrients Journal

🫒 Why Greek Olive Oil Has the Strongest Gut Benefits

Not all olive oils are equal.
Greek extra virgin olive oil — like Argilos EVOO — is naturally rich in polyphenols (especially hydroxytyrosol and oleuropein), compounds that act like prebiotics for your gut flora.

Here’s why Argilos EVOO stands out:

  • Early Harvest: Ensures maximum polyphenol content
  • Low Acidity (<0.3%): Indicates freshness and purity
  • Cold-Pressed: Preserves beneficial enzymes and antioxidants
  • Single-Origin Greek: Authentic terroir from small family groves

These properties make Argilos EVOO not just food — but functional nutrition.

🏺 At Nostos Goods, we believe that real Greek olive oil isn’t just for cooking — it’s for healing.

🩺 How to Add EVOO to Your Daily Routine for Gut Health

You don’t need to drink it straight (though you can). Try these easy, traditional Greek-inspired ways:

  1. Morning Ritual: Take one tablespoon of Argilos EVOO with lemon juice on an empty stomach.
  2. Drizzle on Salads: Use it as your main dressing — no need for store-bought sauces.
  3. Finish Warm Dishes: Add a spoonful over soups, fish, or roasted veggies right before serving.
  4. Blend into Smoothies: A teaspoon adds healthy fats that help nutrient absorption.

Consistency is key — the University of Barcelona study observed results after 6 weeks of daily use.

🌿 Other Proven Health Benefits of EVOO

Beyond gut health, multiple 2024–2026 studies have linked extra virgin olive oil to:

  • 🧠 Brain health – lowers Alzheimer’s risk (Harvard, 2024)
  • ❤️ Heart protection – reduces cardiovascular risk by 22% (European Heart Journal, 2025)
  • 🧬 DNA protection – polyphenols reduce oxidative stress (NIA, 2024)

👉 Read more: Why Acidity Matters in Olive Oil Quality →

🛒 Experience the Difference of Argilos EVOO

Try our ultra-low-acidity Argilos Extra Virgin Olive Oil — cold-pressed, chemical-free, and crafted in small batches from Greece’s Peloponnese region.

Shop Now 
Your gut (and taste buds) will thank you.

📚 References

  1. University of Barcelona & CIBEROBN. (2025). Extra Virgin Olive Oil Consumption Modulates the Human Gut Microbiome and Reduces Systemic Inflammation. Nutrients Journal. Link
  2. EFSA. (2012). Health claim for olive oil polyphenols protecting blood lipids from oxidative stress.
  3. Harvard T.H. Chan School of Public Health. (2024). Olive Oil and Cognitive Decline Study.

❓ Frequently Asked Questions

Q1: How much olive oil should I take for gut health?
A: Most studies recommend about 25ml (2 tablespoons) daily of high-quality extra virgin olive oil.

Q2: Can olive oil help with bloating or digestion?
A: Yes. EVOO stimulates bile production and supports beneficial bacteria that ease digestion naturally.

Q3: Does heating olive oil destroy its gut benefits?
A: Light cooking is fine, but avoid smoking temperatures. The best way to retain its polyphenols is drizzling after cooking.

Q4: What makes Argilos EVOO unique for gut health?
A: Its ultra-low acidity and high polyphenol content make it rich in the compounds proven to support microbiome balance and reduce inflammation.

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