- A new study looks at how long-term olive oil consumption could impact brain and gut health, specifically in older adults.
- The observational data saw improvements in metabolic disease, cognition, and other processes to do with the gut-brain axis.
- Extra virgin olive oil was seen to have the most benefit. Refined olive oil did not.
Olive oil is a known source of healthy fats and an anti-inflammatory food that contains heart-protective antioxidants. And it turns out, the versatile ingredient could have even more superpowers. A new study explores its potential for brain and gut health in older adults by way of the gut-brain axis.
Meet the Experts: Johannah Katz, R.D., a registered dietitian with Consumer Health Digest; and Jennie Miremadi, M.S., C.N.S., L.D.N., a clinical nutritionist and owner of Jennie Miremadi Nutrition.
If you’re not familiar, the gut-brain axis is the scientific term for the two-way communication path between the brain’s emotional and cognitive centers and its intestinal centers. The two communicate to regulate processes like hunger and satiety, food sensitivities, digestion, behavior, cognitive function, and more. Research continues to explore the importance of gut bacteria (and their diversity) in influencing those processes, and that’s where olive oil may have a positive impact.
Does that mean we should all be eating olive oil every day? Maybe. A couple of registered dietitians weigh in on the findings below.
What did the study find?
The study, published in the journal Microbiome, was an observational one that gathered self-reported olive oil consumption data from participants ages 55 to 75 with obesity and metabolic dysfunction over a two-year period. Researchers also analyzed stool samples to evaluate gut microbiota and diversity, and they measured participants’ cognitive function using various standardized tests and tools.
At the end of the two years, researchers explored changes in the gut microbiome and used them to look at the relationship between olive oil intake and cognition. They found that higher intake of extra-virgin olive oil (EVOO), specifically, was associated with better cognitive function, greater gut microbiome diversity, and lower prevalence of type 2 diabetes, high cholesterol, and depression. Conversely, higher intake of refined olive oil (i.e., a blend that contained minimal amounts of virgin olive oil) was linked to lower microbial diversity and more cognitive decline. Those who consumed high amounts of EVOO landed in the Mediterranean diet range, having had around 1.5 to 3.5 tablespoons per day.
“The findings suggest that the benefits of olive oil are not just about fat content, but specifically tied to the polyphenol-rich profile of EVOO, and that the gut microbiome may play a role in mediating these brain-related effects,” says Johannah Katz, R.D., a registered dietitian with Consumer Health Digest. Put differently, researchers found that extra virgin olive oil could be a “nutritional strategy for improving brain health,” adds Jennie Miremadi, M.S., C.N.S., L.D.N., a clinical nutritionist and owner of Jennie Miremadi Nutrition.
How EVOO may support brain and gut health
“EVOO may support brain and gut health through the gut–brain axis,” reiterates Katz. “Its polyphenols can promote beneficial gut bacteria, increase microbial diversity, and reduce inflammation factors that are closely tied to both metabolic and neurological health. These microbial changes may influence signaling pathways related to neuro-inflammation and cognitive function, helping explain the observed associations.”
And that’s what they are, observed—the data being observational means that the findings can only associate olive oil with these perks, they don’t determine causation between the two. But they still shed light on the importance of a nutritional approach to mental and physical health.
The bottom line
It’s not a bad idea to opt for EVOO as your primary source of healthy fats, be that for its antioxidant benefits or its gut-brain axis potential. Katz notes that it’s important to emphasize quality and consistency over excess, and these findings shouldn’t suggest you dramatically increase your fat intake overall. “While EVOO functions as a nutrient-dense, polyphenol-rich fat, it’s still energy-dense, about 120 calories per tablespoon, so it’s best used intentionally as part of meals rather than added on top of an already energy-adequate diet,” she says.
Otherwise: “The main takeaway is that not all olive oils are created equal,” adds Katz. “EVOO appears to function as more than just a fat source, with potential downstream effects on both gut and brain health, particularly when used as part of an overall nutrient-dense dietary pattern.”
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