Olive Oil And Lemon Shots: Healf Or Hype?

Recently, a tablespoon of extra virgin olive oil chased with lemon juice has become one of the internet’s favourite wellbeing rituals. Depending on who you ask, it’s supposed to support digestion, help with bloating, “detox” the liver, improve skin, and even curb appetite.

It’s not hard to see the appeal. It’s quick, inexpensive, and built around two ingredients that already have strong health credentials. The combo makes the habit feel convincing before you even stop to question whether it actually works. The problem is that “healthy” and “effective” aren’t always the same thing.

However, the science behind olive oil and lemon shots is far less dramatic than social media suggests, according to nutritionist Rhiannon Lambert, BSc, MSc, RNutr. “While olive oil and lemon are both genuinely beneficial ingredients on their own, the evidence for these specific effects, particularly when taken as a concentrated morning shot, is limited,” she says. That doesn’t mean the practice is pointless, but it does mean most of the benefits are being framed in the wrong way.

Why are people taking olive oil and lemon morning shots?

A lot of the interest comes down to how they’re being framed online. Olive oil is already associated with Mediterranean diet patterns and heart health, while lemon carries that fresh, cleansing reputation people tend to associate with digestion and wellbeing habits. Put the two together and it’s easy to see why people start believing it can help everything from digestion to skin and appetite.

Lambert says the popularity also reflects how appealing simple health habits can feel. “When something feels easy, accessible and promises multiple benefits, it’s easy to see why people are drawn to it,” she says.

More recently, olive oil has even been dubbed a kind of “natural Ozempic”, with some claiming the fat content helps suppress appetite or reduce cravings. To be clear, it is not a medication, nor does it operate on GLP-1 receptors. The reason this comparison is being made, is because fat slows gastric emptying, meaning food moves more slowly through the digestive system, which can temporarily increase feelings of fullness.

What’s important, though, is the context those findings come from. Most research around olive oil looks at regular intake within meals, not concentrated shots taken on an empty stomach.

What olive oil actually does in the body

Olive oil’s reputation is fairly well earned, particularly when it comes to extra virgin olive oil. “It’s primarily a source of monounsaturated fat in the form of oleic acid,” says Lambert. “Extra virgin olive oil also contains polyphenols, which are bioactive compounds with antioxidant properties.”

Much of what we know about extra virgin olive oil benefits comes from Mediterranean-style eating patterns, where it’s used regularly alongside vegetables, legumes, wholegrains and other minimally processed foods. Those diets are consistently linked to better cardiovascular and metabolic health outcomes. Olive oil also helps the body absorb fat-soluble vitamins including vitamins A, D, E and K, while the fat content stimulates bile release, helping the body break down and absorb fats.

The bigger factor is how olive oil tends to be consumed in the studies behind those benefits. The benefits are linked to regular use alongside other foods, rather than taking it alone as a concentrated shot. Drizzling extra virgin olive oil over your lunchtime salad or evening tray bake is very different from downing it as a standalone shot on an empty stomach.

Olive oil absolutely deserves its place as one of the most well-supported foods in nutrition. However, the idea that taking a tablespoon first thing in the morning creates unique metabolic or “detoxifying” benefits beyond what olive oil already offers as part of a balanced diet is where the evidence becomes less clear.

What does lemon actually add?

Lemon juice does provide vitamin C along with small amounts of beneficial plant compounds found in citrus fruits, including flavonoids with antioxidant properties. However, many of the bigger promises around “fat burning” and speeding up metabolism are difficult to support scientifically. “The idea that lemon can ‘boost metabolism’ or significantly improve digestion is not well supported by evidence,” says Lambert.

That said, adding lemon to water may make it easier for some people to drink more fluids, which can indirectly support digestion, hydration and overall wellbeing. In many cases, feeling “better” after lemon water may simply come down to starting the day hydrated rather than any unique effect of the lemon itself.

For some, lemon may actually make digestion feel worse rather than better. Lambert notes that anyone prone to acid reflux, heartburn or gastrointestinal sensitivity may find citrus aggravates symptoms instead of easing them.

Do olive oil and lemon work better together?

Not really in the way social media suggests. According to Lambert, there’s no strong evidence that mixing olive oil and lemon creates a separate detoxifying or metabolism-supporting effect beyond what each ingredient already offers on its own.

Where the combination does make sense is in meals. Olive oil helps absorb fat-soluble nutrients from foods like vegetables and leafy greens, while lemon adds acidity and flavour that can make fibre-rich meals more appealing. That’s one reason the pairing appears so often in Mediterranean-style cooking.

The liver “detox” angle doesn’t hold up particularly well

This is probably where the messaging drifts furthest from what we actually know. “The liver is already the body’s main detoxification organ, alongside the kidneys, lungs, gut and skin,” says Lambert. “It processes and removes waste products continuously and it does not need a specific food, drink or morning ritual to ‘switch on’ detoxification.” A lot of the confusion comes from how loosely the word “detox” gets used. Feeling less bloated is very different from physically “detoxing” the body.

Organisations including the British Liver Trust and British Dietetic Association have both stated that there’s no scientific basis for detox drinks or cleanses being able to “clean” the liver in the way they’re often advertised. That doesn’t take away from the nutritional value of olive oil or lemon. It simply means the liver cleanse framing is misleading.

Are there any genuine benefits people might notice?

Some people may notice small digestive changes, especially around bowel regularity. Others may feel temporarily less bloated, especially if the habit replaces heavier breakfasts or encourages more regular eating patterns. Fat can also help stimulate bile release, so if your diet is usually very low in fat or inconsistent overall, that alone may alter how digestion feels day to day.

Routine probably plays a part here as well. Starting the day with one intentional habit can sometimes lead to healthier choices throughout the day, whether that’s eating breakfast more regularly, drinking more water or generally becoming more aware of what you’re eating.

Lambert is careful not to overstate what the shot itself may be doing. “Any perceived improvements may not be specific to the olive oil and lemon itself, but rather to broader changes in habits or routine,” she says. It’s easy to give the shot all the credit, when the bigger difference may actually be coming from the habits around it.

When olive oil and lemon shots may not be helpful

For some, this combination may feel worse rather than better. “If you’re prone to acid reflux or gastrointestinal sensitivity, lemon juice may aggravate symptoms,” says Lambert. “Taking oil on an empty stomach may also cause nausea or discomfort in some people.”

Those with gallbladder conditions, fat malabsorption disorders or difficulty tolerating higher-fat foods may also need to approach concentrated amounts of olive oil more carefully. It’s also worth remembering that olive oil is calorie-dense, even though it’s considered a healthy fat. Adding large amounts into the diet without changing anything else is unlikely to support weight management in the way some viral content implies.

What actually supports digestion and gut health

The things that genuinely support digestion are also the least glamorous. Fibre intake, plant diversity, hydration, movement, and regular eating patterns all matter far more than isolated wellness habits. 

In the UK, adults should aim for around 30g of fibre per day, yet as many as 96 percent of adults are falling short of this goal, says Lambert. She also highlights the importance of variety, aiming for around 30 different plant foods across the week to support a more diverse gut microbiome. That includes vegetables, fruit, beans and lentils, wholegrains, nuts and seeds, herbs and spices.

So, are olive oil and lemon shots Healf or hype?

Mostly hype, with a small amount of nutritional truth underpinning it. Extra virgin olive oil is one of the most well-researched foods in nutrition, and lemon certainly isn’t unhealthy. The problem is how quickly “good ingredients” have been turned into claims around detoxing, metabolism and weight loss that the science just doesn’t support.

There’s nothing particularly magical happening in the shot itself: no liver cleanse, no metabolic reset, and no shortcut around the things that actually shape digestion and metabolic health. What actually makes olive oil beneficial is regular intake within a balanced diet rich in fibre, plants and minimally processed foods. Add lemon into the mix and you have a combo that makes genuine nutritional sense, just in a way that looks a lot more like lunch than a wellness shot.

Ironically, the viral version is probably the least effective way to use it. The same ingredients drizzled over a fibre-rich salad, beans, or roasted vegetables make far more nutritional sense and are much more likely to support the areas people are actually trying to improve in the first place.

Your olive oil and lemon questions, answered

What are the benefits of olive oil and lemon shots?

The potential olive oil and lemon benefits people often talk about include digestion support, feeling less bloated and appetite control. Some people may notice small digestive improvements or feel more regular, but there’s limited evidence supporting bigger claims around detoxification, metabolism or rapid weight loss.

Should you take olive oil and lemon every morning?

There’s no strong evidence that taking olive oil and lemon every morning provides unique health benefits. If you enjoy it and tolerate it well, it’s unlikely to be harmful, but overall dietary habits still matter far more for digestion, metabolic health and long-term wellbeing.

Do olive oil and lemon shots detox the liver?

No. The liver already naturally detoxifies the body, and there’s no scientific evidence that olive oil and lemon shots improve or accelerate this process.

Can olive oil and lemon help with bloating?

Possibly for some individuals, particularly if dietary fat intake is very low. However, for others, especially those with acid reflux or digestive sensitivity, symptoms may worsen.

Is olive oil good for gut health?

Extra virgin olive oil contains polyphenols and healthy fats that can support overall health when included regularly as part of a balanced diet.

Is it safe to take olive oil on an empty stomach?

For most people, yes. But some may experience nausea, digestive discomfort, or reflux symptoms, particularly in larger amounts.

What’s a better alternative for digestion?

A diet rich in fibre and plant diversity is far better supported by evidence. In the UK, adults are advised to aim for around 30g of fibre daily alongside good hydration and regular movement.

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