Dear Mama, Here’s the Scoop on Olive Oil

So you’re expecting (congrats!) and starting to read every label and Google every food like your life depends on it. Olive oil probably popped up as one of those “super healthy” things—but is it actually safe during pregnancy? And more importantly, is it worth the hype?

Short answer: yes, olive oil can be a great addition to your pregnancy routine. But let’s get into the why, the how, and a few hold-ups you’ll want to know before slathering it on everything.

Why Are People So Obsessed With Olive Oil Anyway?

This isn’t just your grandma’s kitchen staple—it’s a legit nutritional powerhouse. Olive oil, especially extra virgin olive oil (EVOO), is loaded with:

• Oleic acid – a healthy monounsaturated fat

• Vitamin E – skin’s BFF

• Antioxidants like polyphenols – good for fighting inflammation

• Omega-3s (in small but meaningful amounts)

And yes, it’s considered safe during pregnancy when used in moderate amounts. It’s been part of Mediterranean diets for centuries—which includes plenty of healthy babies, by the way.

🧠 Want a science-backed read? Check out Harvard’s guide to healthy fats.

Real Talk: Benefits of Olive Oil for Pregnant Women

1. Smooth Skin & Belly Love

Dry skin and itchy bumps are not the glow you were hoping for, right? Olive oil can be super soothing when applied topically. It:

• Keeps skin soft and hydrated

• May reduce stretch marks (when combined with massage and consistency)

• Helps calm irritation

💡 Try this DIY belly rub: Mix 1 tbsp olive oil with 1 tsp aloe vera gel for a non-greasy, fast-absorbing blend.

👀 Want proof? This study explores olive oil’s role in improving skin elasticity.

2. Brain Boost for Baby

That same oleic acid we talked about? It’s linked to fetal brain development. Plus, EVOO’s natural fats help your body absorb fat-soluble vitamins like A, D, E, and K—aka essentials for growing a tiny human.

📘 Check out this Nutrients Journal article on how maternal diet impacts fetal brain development.

3. Constipation, Be Gone 🚽

Let’s be real—pregnancy constipation is no joke. A spoonful of olive oil on an empty stomach (especially with warm lemon water) can help things move along. Just don’t overdo it, or you’ll go from blocked to bolting for the bathroom.

Can Olive Oil Have Side Effects? Yup—Here’s When to Chill

1. Too Much = Digestive Drama

We love olive oil—but chugging it? Not recommended. High doses can cause:

• Diarrhea

• Nausea

• Bloating

• Blood sugar dips (especially if you’re fasting)

Stick to 1–2 tablespoons per day, either in food or split between food and skincare.

2. Quality Control Is a Must

Not all olive oils are created equal. Some supermarket bottles are diluted or cut with cheaper oils (😱 yep, it’s a thing).

🔍 Look for:

• Cold-pressed

• Extra virgin

• Dark glass bottles

• Harvest date within 12 months

Avoid labels like “light olive oil,” “pure,” or “blended”. Those usually mean less nutrients.

🕵️‍♀️ Curious? This report from UC Davis exposes the fake olive oil game.

How to Actually Use Olive Oil During Pregnancy

In Your Food 🍽️

• Drizzle on salads, roasted veggies, or whole grain toast

• Add to smoothies (yes, really—it fights inflammation and blends right in)

• Use as a dip for sourdough or flatbread

💡 Cooking tip: EVOO is great for low to medium heat cooking. Skip the high-heat frying to keep the good fats intact.

On Your Skin 🧴

• DIY belly balm: Olive oil + shea butter + a drop of lavender (2nd trimester onward)

• Scalp massages for hormone-related hair thinning

• Moisturize cracked heels, dry elbows, or chapped lips

Pregnancy Olive Oil Hacks You Might Not Know

• Use it to remove makeup gently (seriously, no more stinging wipes)

• Add a teaspoon to oatmeal for a creamy texture + anti-inflammatory boost

• Massage into cuticles to strengthen nails

• Use it as a base for a homemade sugar scrub—hellooo spa night!

When You Might Want to Skip Olive Oil (Or Ask Your Doc)

• Gestational diabetes? Olive oil is still okay—but pair it wisely (with whole grains, not refined carbs).

• Blood pressure meds? EVOO can lower BP a little more than expected.

• Allergies? If you’ve got pollen or olive-related sensitivities, do a patch test first.

👉 As always, when in doubt, run it by your OB or midwife.

Olive Oil Pregnancy Cheat Sheet ✔️

Where to Get the Good Stuff

Here are some trustworthy brands that are pregnancy-safe and high-quality:

• 🏆 California Olive Ranch – great taste, affordable, and real EVOO

• 🌿 Cobram Estate – high in antioxidants, fresh harvest

• 🛒 Kirkland Organic EVOO – a solid pick if you’re team Costco

Final Drizzle of Advice Before You Go

Olive oil might be one of the simplest additions you can make to your pregnancy routine—but it delivers in a big way. From brain-boosting fats to glowing skin to smoother digestion, it’s a multitasking MVP. Just be smart about how much you use, and always opt for the good stuff.

Have you tried olive oil during your pregnancy? Got a favorite brand or DIY trick? Drop it in the comments!