Struggling to pass stool can feel uncomfortable, frustrating, and even painful. Constipation is one of the most frequent symptoms affecting the digestive tract, often caused by a low-fiber diet, dehydration, or lack of movement.

While stimulant laxatives may offer short-term relief, many people are turning to natural options like olive oil for a gentler solution. Extra virgin olive oil is often used as a mild, natural laxative and may help ease constipation.

This article explains how olive oil works to relieve constipation, how to use it safely, who should avoid it, and how it compares to other oils and remedies.

Constipation means having fewer bowel movements than usual or passing hard, dry stool that is difficult to pass. Constipation symptoms often include bloating, straining, or a feeling of incomplete evacuation. Some studies report higher rates of constipation symptoms in elderly people, dialysis patients, and those with chronic conditions like multiple sclerosis or kidney disease.

Common causes include a low-fiber diet, dehydration, stress, and lack of movement. Constipation becomes chronic when symptoms last for weeks or months. According to the Rome III criteria scores, chronic constipation can be defined by fewer than three bowel movements per week, hard stool consistency, or the sensation of blocked defecation. A multinational survey suggests people may underreport chronic constipation, even when it negatively impacts quality of life.

Olive oil is often used as a gentle, natural laxative. Its high-fat content may help lubricate the digestive tract, which could support smoother bowel movements without the harsh side effects of stimulant laxatives.

One small randomized controlled trial involving 54 elderly participants found that abdominal massage with extra virgin olive oil significantly reduced constipation scores compared to massage with water or no massage. While the olive oil was used topically—not ingested—this suggests it may play a supportive role in managing constipation symptoms in certain settings.

More studies are needed to evaluate the direct effects of oral olive oil consumption on stool frequency and consistency. However, early research and anecdotal use suggest it could be a safe and accessible option to help ease constipation, especially when combined with other lifestyle measures.

Olive oil can be an easy and natural way to support the treatment of constipation when used correctly. These practical methods can help reduce constipation symptoms and improve stool consistency, especially in people who meet the Rome III criteria.

There are several simple ways to use olive oil for constipation relief. These methods can be added to your daily routine with little effort:

• Take a tablespoon of olive oil on an empty stomach in the morning to help pass stool more easily and improve bowel movement frequency. This approach is commonly used in clinical practice for adults with mild symptoms of constipation.

• Mix it with warm water or lemon juice to support digestion and enhance its natural laxative effect. Some trials suggest that this combination may offer faster symptom relief.

• Stir olive oil into foods or salad dressings to make it part of your meals while still gaining digestive benefits; it is especially helpful for elderly participants who may need gentler methods to treat constipation.

Start with an initial oil dose of 1 tablespoon of extra virgin olive oil per day. This amount has been used in randomized controlled trials and is considered effective and safe for most adults. However, individuals with underlying conditions such as heart disease, kidney disease, or high blood pressure should consult a healthcare professional before long-term use.

Olive oil can be used in children to treat mild constipation symptoms, but the dosage should be lower—typically ½ to 1 teaspoon per day for toddlers. Always consult a pediatrician to evaluate inclusion criteria and check for any risk factors or exclusion criteria like food allergies. Olive oil should not replace other pediatric treatments or dietary improvements.

Most people tolerate olive oil well, but certain groups, such as those with conditions that lower blood pressure or who are on medications, should use it with caution. High doses may lead to mild diarrhea, upset stomach, or unintended weight gain. In some cases, it may affect how the body absorbs certain medications, similar to concerns seen in patients receiving mineral oil.

A meta-analysis of 13 randomized controlled trials involving 830 patients found that abdominal massage significantly improved functional constipation symptoms, including increased frequency of defecation, reduced straining, better stool properties, and enhanced quality of life. The treatment group consistently outperformed the control group across all measured outcomes.

Although the study did not focus specifically on olive oil, these findings support abdominal massage as an effective noninvasive therapy for constipation relief. Using edible oils like extra virgin olive oil during massage may enhance comfort and offer additional skin-soothing benefits. For best results, gently massage the lower abdomen in clockwise circles for 5–10 minutes daily.

While olive oil is a gentle and widely used remedy, other plant oils have also been studied for their effectiveness in the treatment of constipation. Several trials, including randomized controlled trials and systematic reviews, have evaluated how these oils compare based on stool frequency, laxative effect, and symptom relief.

Castor oil is a strong stimulant laxative known for its fast results. It can treat constipation quickly but may cause abdominal cramping and carries a higher risk of dependency if overused. Due to its intense action, it’s not recommended for elderly participants or dialysis patients with more sensitive digestive systems.

Flaxseed oil is another natural remedy that offers a milder laxative effect. A randomized controlled trial that compared flaxseed oil to olive oil found similar improvements in only the frequency of bowel movements. Flaxseed oil also showed favorable results in Rome III criteria scores, making it a suitable option for people who need ongoing symptom relief without the risk of weight gain.

Mineral oil is often used in clinical practice, especially for patients receiving mineral oil during hemodialysis. It is commonly used to soften stools but may affect the absorption of fat-soluble vitamins. One controlled trial with a randomly assigned control group showed that mineral oil matched the laxative effect of olive oil and flaxseed oil. However, due to possible risks and exclusion criteria, it’s typically reserved for short-term use and under medical supervision.

These plant oils—olive oil, flaxseed oil, and mineral oil—can all play a role in constipation relief, but the best choice depends on the individual’s health condition, tolerance, and treatment goals.

In addition to olive oil, several natural remedies can help relieve constipation and support your digestive health. These options are easy to include in your daily routine:

• Eat fiber-rich foods such as chia seeds, kiwi, and prunes to help bulk up stool and improve bowel movement.

• Drink plenty of water and warm fluids to stay hydrated and encourage regular digestion.

• Stay physically active, even with light movement like walking, to stimulate your digestive system.

• Include probiotics and fermented foods like yogurt, kefir, or sauerkraut to balance gut bacteria.

• Try natural aids like coffee or aloe vera, which may help trigger bowel movements for some people.

Preventing constipation is often about sticking to healthy daily habits that support your digestive system. Here are simple ways to keep things moving regularly:

• Eat more fiber-rich foods like whole grains, fruits, and vegetables to support long-term bowel health.

• Drink plenty of water throughout the day to stay hydrated and soften stool naturally.

• Stay physically active and manage stress to reduce digestive slowdowns linked to inactivity or anxiety.

• Start your morning with a consistent routine, such as warm lemon water and light stretching, to gently stimulate bowel movement.

Constipation is often manageable at home, but certain signs may point to a more serious issue. Contact a healthcare professional if you experience any of the following:

• Symptoms that last longer than two weeks, even with home treatment.

• Severe abdominal pain, rectal bleeding, or blood in your stool.

• Unexplained weight loss or changes in appetite.

• Ongoing, incomplete evacuation or signs of anorectal obstruction.

• Chronic constipation that meets the Rome III criteria or interferes with daily life.

Olive oil for constipation is a gentle, natural remedy that may help soften stools and support smoother bowel movements, especially when used daily in small amounts. Its high-fat content is believed to help soften stool and may support smoother bowel movements without the harsh effects of a stimulant laxative.

While generally safe, olive oil isn't for everyone. People with certain medical conditions or those taking medications should consult a healthcare professional before using them regularly.

If you're looking for a natural way to relieve constipation, olive oil may be a helpful option for some people, especially when combined with healthy habits like better hydration, regular movement, and a fiber-rich diet.

Take small steps, listen to your body, and aim for consistency in your digestive care.