Does olive oil help with bloating during perimenopause?

Bloating is one of the more frustrating symptoms of perimenopause, and extra virgin olive oil has a few mechanisms that may help, though the evidence is mostly indirect. Understanding those mechanisms can help you decide whether it is worth incorporating more thoughtfully into your diet.

The first relevant mechanism is olive oil's anti-inflammatory effect in the gastrointestinal tract. Extra virgin olive oil is rich in polyphenols including hydroxytyrosol and oleuropein, which have well-documented antioxidant and anti-inflammatory properties. Intestinal inflammation can contribute to bloating by disrupting the normal function of gut smooth muscle and altering the balance of gut bacteria. A diet high in anti-inflammatory compounds supports a healthier gut lining and a more diverse microbiome, both of which are associated with less gas production and better gut motility.

Olive oil also has a mild laxative effect. Dietary fats in general stimulate the production of bile, which aids digestion and helps move food through the intestines. For people who experience bloating linked to sluggish digestion or mild constipation, a tablespoon of olive oil can gently encourage things to move. This is not a strong pharmacological effect, but it is a real one, and it has been used as a traditional digestive aid in Mediterranean cultures for centuries.

The oleocanthal in extra virgin olive oil is notable here too. Beauchamp and colleagues (2005, Nature) demonstrated that oleocanthal inhibits the same enzymes, COX-1 and COX-2, that ibuprofen targets. For gut inflammation specifically, this anti-inflammatory activity may help calm irritated intestinal tissue that contributes to bloating and discomfort.

That said, the direct evidence for olive oil reducing perimenopause-related bloating is limited. Most of what we know comes from research on the Mediterranean diet as a whole, digestive physiology, and olive oil's polyphenol content. No clinical trial has specifically tested EVOO as a bloating remedy in perimenopausal women. Perimenopause-related bloating is largely driven by hormonal fluctuations affecting gut motility and fluid retention, and olive oil does not address the hormonal root cause.

A practical note on portion: olive oil is calorie-dense at about 120 calories per tablespoon. For digestive benefits, small amounts incorporated into meals are appropriate. Drizzling it over cooked vegetables, using it in dressings, or having a small amount with a meal is more useful than taking large quantities on an empty stomach, which could trigger nausea in some people.

Choosing extra virgin olive oil is important. Refined or light olive oil has been processed in ways that remove most of the polyphenols, so the digestive and anti-inflammatory benefits are largely found in cold-pressed EVOO stored in a dark bottle, away from heat and light.

From a broader dietary perspective, bloating during perimenopause tends to respond well to consistent meal timing, adequate hydration, limiting carbonated drinks and high-FODMAP foods if you are sensitive to them, and supporting gut health through fermented foods and fiber. Olive oil fits naturally into this anti-inflammatory, whole-foods approach.

PeriPlan can help you track which foods and patterns seem to worsen or improve your bloating, making it easier to identify your personal triggers over time.

Also consider that stress and cortisol fluctuations in perimenopause can slow gut motility and worsen bloating independent of diet. Managing stress through movement, sleep, and nervous system practices matters as much as what you eat.

When to see a doctor: Bloating that is severe, persistent, or worsening over weeks deserves medical attention. In particular, if bloating comes with changes in bowel habits, unexplained weight loss, blood in the stool, or significant abdominal pain, please see your healthcare provider promptly. These symptoms can indicate conditions beyond hormonal fluctuation that need investigation.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.