If you're pregnant and wondering whether olive oil belongs in your diet, here's the reassuring answer: yes, olive oil is completely safe during pregnancy—and it may actually offer some remarkable benefits for both you and your baby.
For centuries, women in Mediterranean countries like Spain, Italy, and Greece have consumed olive oil throughout their pregnancies. Today, modern research is catching up to this ancient wisdom, revealing that olive oil - particularly extra virgin olive oil - may help reduce the risk of pregnancy complications like gestational diabetes and support healthy fetal development.
In this comprehensive guide, we'll explore what the science says about olive oil during pregnancy, how much you should consume, and the best ways to incorporate it into your diet and skincare routine.
Is Olive Oil Safe During Pregnancy?
Yes, olive oil is safe for both consumption and topical use throughout all three trimesters of pregnancy. There are no restrictions or warnings against using olive oil during pregnancy from major health organizations.
A 2023 systematic review published in Nutrition Research evaluated nine studies on olive oil and pregnancy outcomes. The researchers found that higher olive oil consumption was associated with protective effects on maternal-fetal outcomes, including reduced risk of gestational diabetes, preeclampsia, and abnormal birth weight.
Olive oil is rich in monounsaturated fatty acids (MUFAs), vitamin E, vitamin K, and powerful antioxidant compounds called polyphenols. These nutrients are not only safe during pregnancy but they're beneficial for your health and your baby's development.
The key, as with all foods during pregnancy, is moderation. Olive oil is calorie-dense (about 120 calories per tablespoon), so you'll want to be mindful of your overall intake to avoid excessive weight gain.
7 Research-Backed Benefits of Olive Oil During Pregnancy
The health benefits of olive oil during pregnancy go far beyond simple nutrition. Here's what the research shows:
1. May Reduce Risk of Gestational Diabetes
One of the most exciting findings about olive oil during pregnancy comes from research on gestational diabetes prevention. The landmark St. Carlos GDM Prevention Study, a randomized controlled trial published in PLOS One, found that pregnant women who followed a Mediterranean diet supplemented with extra virgin olive oil and pistachios had significantly lower rates of gestational diabetes.
A follow-up UK study published in PLOS Medicine involving over 1,200 women confirmed these findings, showing a 35% reduction in gestational diabetes risk among women who followed a Mediterranean-style diet rich in olive oil, nuts, and vegetables.
The mechanism appears to involve olive oil's monounsaturated fatty acids, which help maintain insulin sensitivity during pregnancy.
2. May Help Prevent Preeclampsia
Preeclampsia is a serious pregnancy complication characterized by high blood pressure and potential organ damage. Research suggests that olive oil consumption may help reduce this risk.
A study from the Boston Birth Cohort, endorsed by the American Heart Association, analyzed data from over 8,500 pregnant women. Women with higher adherence to a Mediterranean-style diet showed 28% lower odds of developing preeclampsia.
The polyphenols and anti-inflammatory compounds in extra virgin olive oil may contribute to cardiovascular health during pregnancy, helping to maintain healthy blood pressure levels.
3. Supports Fetal Brain Development
Healthy fats are essential for your baby's brain development, and olive oil provides them in abundance. Olive oil contains omega-3 and omega-6 fatty acids that support the formation of neural tissue during pregnancy.
Research has found that babies born to mothers who consumed olive oil during pregnancy showed improved psychomotor reflexes compared to those whose mothers did not. While olive oil shouldn't replace dedicated omega-3 sources like fatty fish, it contributes to your overall healthy fat intake that supports fetal neurological development.
4. Boosts Maternal Immune System
Pregnancy naturally suppresses certain aspects of your immune system, which can make you more susceptible to infections. Olive oil provides nutrients that support immune function:
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Vitamin A: Supports immune cell function and helps protect against infections
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Vitamin E: A powerful antioxidant that protects cells from oxidative stress
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Polyphenols: Natural compounds with anti-inflammatory and antimicrobial properties
These compounds work together to help keep you healthy throughout your pregnancy.
5. Supports Healthy Birth Weight
Both underweight and overweight babies face increased health risks. The systematic review in Nutrition Research found that olive oil consumption was associated with a reduced risk of both small-for-gestational-age (SGA) and large-for-gestational-age (LGA) infants.
This suggests that olive oil, as part of a balanced diet, may help support optimal fetal growth.
6. May Reduce Respiratory Issues in Newborns
A fascinating Spanish study published in Pediatric Pulmonology followed nearly 1,500 infants and found that olive oil consumption during pregnancy was associated with significantly fewer wheeze episodes in babies during their first year of life.
After controlling for other factors, the researchers found a 43% reduction in wheezing risk (adjusted odds ratio of 0.57) among babies whose mothers used olive oil during pregnancy. This suggests a potential protective effect against early respiratory issues.
7. Natural Constipation Relief
Constipation is one of the most common discomforts during pregnancy, affecting up to 40% of pregnant women. Olive oil has a mild laxative effect that can help.
The traditional remedy is simple: taking one tablespoon of olive oil on an empty stomach in the morning. The oil helps lubricate the digestive tract and soften stools, providing gentle relief without the need for over-the-counter medications.
Olive Oil for Stretch Marks During Pregnancy
Using olive oil to prevent stretch marks is one of the oldest pregnancy remedies in Mediterranean cultures. But does it actually work? Here's what the research shows—and it's a mixed picture.
What the science says: Some studies have found benefits, while others haven't. A randomized controlled trial published in Complementary Therapies in Medicine found no statistically significant difference in stretch mark development between women who used olive oil and those who didn't.
However, a more recent 2021 study in Integrative Medicine Research found that olive oil application did help reduce the severity of stretch marks when used consistently from the third trimester. And a 2024 study showed significant improvement in stretch mark visibility postpartum with regular olive oil application.
The bottom line: While olive oil may not prevent stretch marks entirely, it can help with skin hydration, comfort, and may reduce their severity. The massage action itself may also provide benefits.
How to use olive oil for stretch marks:
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Apply twice daily—morning and evening
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Use gentle, circular motions on belly, hips, thighs, and breasts
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Start early in pregnancy, before stretch marks develop
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Apply after showering when skin is slightly damp for better absorption
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Be consistent—regular application is key
How Much Olive Oil Should You Consume During Pregnancy?
Most experts recommend 2-3 tablespoons (about 20-40ml) of olive oil per day during pregnancy. This amount provides meaningful health benefits while keeping calorie intake reasonable.
For reference, clinical trials showing benefits have used various amounts. The St. Carlos study recommended at least 40ml of extra virgin olive oil daily (about 3 tablespoons). The UK ESTEEM trial provided participants with half a liter of olive oil per week (about 70ml or 5 tablespoons daily), though not all was required to be consumed.
Important considerations:
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Each tablespoon contains about 120 calories—factor this into your daily intake
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Olive oil should be part of your total fat intake, not in addition to other cooking oils
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If you have gestational diabetes or are watching your weight, consult your healthcare provider for personalized guidance
Best Ways to Use Olive Oil During Pregnancy
In Your Diet
The most nutritious way to consume olive oil is raw or lightly heated, which preserves its beneficial polyphenols and antioxidants.
Best uses for maximum nutrition:
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Drizzle over finished dishes—pasta, vegetables, soups, grains
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Make homemade salad dressings
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Dip whole grain bread
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Add to smoothies or yogurt for healthy fats
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Toss with roasted vegetables after cooking
For cooking:
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Extra virgin olive oil is fine for light sautéing and roasting at moderate temperatures
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Avoid high-heat frying, which can degrade beneficial compounds
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Replace butter or other cooking oils with olive oil where possible
For Skin Care
Topical olive oil application is safe during pregnancy and can provide moisture and comfort for stretching skin.
Topical uses:
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Belly massage for stretch mark prevention and skin comfort
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Full body moisturizer for dry, itchy skin
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Gentle makeup remover
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C-section scar care (after wound has healed, with doctor approval)
Choosing the Best Olive Oil for Pregnancy
Not all olive oils are created equal. For maximum health benefits during pregnancy, look for these qualities:
Extra virgin olive oil (EVOO): This is the highest quality olive oil, made from the first pressing of olives without heat or chemicals. It retains the most nutrients, antioxidants, and polyphenols.
High polyphenol content: Polyphenols are the powerful antioxidant compounds responsible for many of olive oil's health benefits. Look for brands that specify polyphenol content on the label—higher is better.
Quality indicators to look for:
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Harvest date (fresher is better—ideally within the past year)
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Origin transparency (single-source oils tend to be higher quality)
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Dark bottle (protects from light degradation)
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Certification seals (PDO, PGI, or quality certifications)
What to avoid: Refined olive oil, "light" olive oil (which refers to flavor, not calories), and blends with other vegetable oils offer fewer health benefits.
Potential Side Effects and Precautions
While olive oil is safe for most pregnant women, there are a few considerations to keep in mind:
Weight gain: Olive oil is calorie-dense. Consuming too much can contribute to excessive weight gain during pregnancy. Stick to the recommended 2-3 tablespoons daily.
Digestive issues: Excessive olive oil consumption can cause loose stools or diarrhea in some people. If you're using it for constipation relief, start with a small amount.
Blood pressure effects: Olive oil may have a mild blood pressure-lowering effect. If you already have low blood pressure, be mindful of your intake.
Allergies: While rare, olive oil allergies can occur. If you're using olive oil topically for the first time during pregnancy, test a small area first.
Nausea trigger: Some pregnant women find the smell of olive oil triggers nausea, especially in the first trimester. If this applies to you, you may need to wait until symptoms subside.
When to consult your doctor: Speak with your healthcare provider before making significant dietary changes if you have gestational diabetes, are at high risk for pregnancy complications, or have any metabolic conditions.
Frequently Asked Questions
Is olive oil safe in the first trimester?
Yes, olive oil is safe throughout all trimesters, including the first. It provides beneficial nutrients that support early fetal development. If morning sickness makes the smell unappealing, you can wait until symptoms improve or try using it in dishes where the flavor is less prominent.
Can I cook with olive oil while pregnant?
Absolutely. Extra virgin olive oil is excellent for cooking at moderate temperatures. For maximum nutritional benefit, also use it raw—drizzled over finished dishes or in salad dressings—to preserve heat-sensitive nutrients.
Does olive oil actually prevent stretch marks?
The research is mixed. Some studies show benefits, while others show no significant effect. Olive oil likely won't prevent stretch marks entirely, but regular application may help reduce their severity and keep your skin comfortable and hydrated. Genetics play a significant role in stretch mark development.
What type of olive oil is best during pregnancy?
Extra virgin olive oil (EVOO) is the best choice. It's minimally processed and retains the highest levels of beneficial polyphenols, antioxidants, and vitamins. Look for high-polyphenol varieties when possible.
How much olive oil is safe per day during pregnancy?
Two to three tablespoons (20-40ml) daily is generally recommended. Clinical trials showing health benefits have used amounts in this range or higher. Be mindful that each tablespoon contains about 120 calories.
Can olive oil help with pregnancy constipation?
Yes, olive oil has a mild laxative effect and has been used traditionally to relieve constipation. Taking one tablespoon on an empty stomach in the morning may help soften stools and ease bowel movements.
Does olive oil support baby's brain development?
Research suggests that the healthy fats in olive oil support fetal brain development. Studies have found that babies born to mothers who consumed olive oil showed better psychomotor reflexes. However, for optimal brain development, also include direct sources of DHA omega-3s, such as fatty fish or supplements.
The Bottom Line
Olive oil is a safe, nutritious addition to your pregnancy diet. The research suggests it may offer meaningful benefits—from potentially reducing your risk of gestational diabetes and preeclampsia to supporting your baby's healthy development.
For best results, choose high-quality extra virgin olive oil and aim for 2-3 tablespoons daily. Use it raw when possible to maximize nutritional benefits, and don't hesitate to apply it topically for skin comfort and hydration.
As with any dietary change during pregnancy, talk to your healthcare provider if you have specific concerns or underlying health conditions. But for most women, olive oil is one of the simplest, most delicious ways to support a healthy pregnancy—just as Mediterranean women have known for generations.
This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider before making changes to your diet during pregnancy.
