Olive oil for constipation: its potential and how to use it

Olive oil is popular for heart, skin and hair health. Apparently, the benefits are not only that. Olive oil also has properties to treat constipation, aka difficult to defecate. How could that be? Come on, find out more about the benefits of this olive oil in the following review.

Olive oil for treating constipation

Olive oil or olive oilis an oil made from olives (Olea europaea). This oil is usually used for cooking food or for making cosmetics. Study on Journal of Renal Nutrition 2015 discovered olive oil's potential for treating constipation.

A total of 50 patients who had dialysis and experienced constipation were asked to drink mineral oil, olive oil, and flaxseed oil at a dose of 4 mL per day. The results showed that the use of all three was successful in overcoming constipation in patients undergoing dialysis.

Constipation is a very common digestive disorder. Not only difficulty defecating, constipation also causes annoying symptoms, such as flatulence and heartburn. The causes of constipation are very diverse, but most often it occurs due to lack of fiber intake, lazy exercise, and the habit of holding back bowel movements.

After exploring more deeply, the properties of olive oil in maintaining the health of the digestive system related to constipation, include:

1. Lubricate the lining of the intestine

The active ingredients in olive oil actually work like a remedy for constipation. Olive oil will lubricate the lining of the intestine, making it easier for food to move through the colon.

2. Stimulate the intestines to move faster

Constipation occurs when the intestines move more slowly. Well, vitamin E, vitamin K, antioxidants, omega 3, and fatty acids from olive oil can stimulate intestinal contractions. The bigger the contractions, the more easily blocked stool in the intestine will be pushed into the anus and removed from the body.

3. Improve the function of the gallbladder

The fat content in olive oil functions to encourage the gall bladder to release digestive enzymes to quickly digest incoming food. In addition, this oil inhibits the effects of oxidative stress which affects the production of bile in the liver.

4. Potential to prevent inflammation

Bacteria Helicobacter pylorican cause infection and sores in the lining of the stomach wall. If this condition occurs, constipation is one symptom that is caused.

Olive oil is known to remain stable when it is in an acidic digestive environment caused by these bacteria. This allows the unsaturated fat from olive oil to strengthen the mucus lining in the weakened intestine.

How to use olive oil to treat constipation

If you are interested in overcoming constipation with olive oil, you can use it in the following ways.

1. Swallow olive oil directly

Consume 1 tablespoon of olive oil every morning, when your stomach is still empty. Also do it at night before going to bed. Follow this method every day for a few weeks until your bowel movements begin to feel smooth.

2. Combine olive oil with daily drinks

If you don't like it or find it difficult to swallow a tablespoon of olive oil directly, you can combine it with other healthy drinks like some of the examples below:

Milk and olive oil

The combination of warm milk and olive oil can help soften hard stools. Olive oil and milk also function to provide moisture to the intestines so that they don't get sick during the pushing process.

Coffee and olive oil

To deal with constipation, add two tablespoons of olive oil sugar in your warm cup of coffee in the morning. Coffee and olive content will act as a natural laxative for constipation. With this, coffee also becomes one of the natural ingredients for the process of cleansing the colon.

Juiced fruits and vegetables

You can make smoothies from fruit and vegetables that are rich in fiber, don't forget to add 2 tablespoons of olive oil in each glass. Fiber from vegetables and fruit will stimulate the intensity of making bowel movements more regular and smoother.

Salad

You can also use olive oil for constipation by mixing it in a vegetable salad. The benefits of olive oil coupled with the fiber from the salad can help smooth bowel movements.

Tips for using olive oil to treat constipation

Even though there is research that shows olive oil's potential for treating constipation, you shouldn't use it without a rule. In order not to cause problems, there are a number of things you need to pay attention to, including:

Olive oil dosage for constipation

Basically, olive oil is not like a prescription medical constipation medication. So, there is no stipulation on how much olive oil you need to drink to treat constipation.

The United States Department of Agriculture recommends that the daily intake of olive oil is 1 tablespoon. At this rate, olive oil provides nutrients, including:

119 calories
13.5 grams of total fat with 1.86 grams of saturated fat
1.9 mg vitamin E.
8, 13 mcg of vitamin K

Choose the right olive oil

You will find many different types of packaged olive oil. However, what you should choose is extra virgin olive oil. The reason is because this type of oil does not go through a lot of heating or chemical processes so that it contains more antioxidants.

If you notice extra virgin olive oil has a stronger smell and taste, than regular olive oil which tastes and smells much lighter. Also note that the olive oil you choose can be consumed, not applied to the skin.

Know the side effects

Olive oil, which has properties like a natural laxative, can facilitate bowel movements in some people when taken by mouth in small doses. This allows diarrhea if consumed in large quantities. So, it's best to follow the recommendations mentioned above so as not to cause problems.

In some people, olive oil can trigger an allergic reaction. So, make sure beforehand if you do not have allergies to olives.

Consult a doctor

If you have certain health problems, you should first consult your doctor before using olive oil to treat constipation.

Especially in diabetes patients, because the use of this oil can lower blood sugar levels. It is feared that if consumed in excess it can cause hypoglycemia or blood sugar levels to drop lower than normal. This condition is certainly very dangerous for diabetes.

Likewise if you are currently using certain drugs. The active substances in olive oil may react with other drugs which eventually cause side effects or reduce the effectiveness of the treatment being carried out.