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Q: Olive oil has always been called ‘healthy’, but lately it feels like it’s having a moment. What’s changed?
Phoebe:
We’ve realised olive oil is doing far more than just replacing butter or vegetable oils. A really good extra virgin olive oil behaves more like a functional food than a fat.
When it’s high quality and rich in polyphenols, it actively supports your gut, lowers inflammation and even helps regulate hormones. So it’s not just something you drizzle on a salad - it’s something that can genuinely move the needle on your health.
Q: What actually makes extra virgin olive oil so special?
Phoebe:
Two main things: oleic acid and polyphenols.
Oleic acid is a monounsaturated fat that’s brilliant for metabolic and heart health. But the polyphenols are where the magic really happens. They’re antioxidant and anti-inflammatory plant compounds.
They’re also what give really good olive oil that slightly peppery, throat-catching finish. If you feel that little kick at the back of your throat? That’s the good stuff.
High-polyphenol oils contain significantly more of these beneficial compounds than standard supermarket oils. That’s why quality matters so much.
Q: How does olive oil support gut health?
Phoebe:
Your gut bacteria absolutely love polyphenols.
They act like prebiotics, meaning they feed beneficial microbes. That helps increase microbial diversity, which is one of the best markers of a healthy gut.
We also see growth in helpful strains like Lactobacillus and Bifidobacteria, while less helpful microbes are kept in check.
Plus, olive oil supports the gut lining itself. That’s really important if you deal with bloating, food sensitivities, or symptoms linked to a ‘leaky’ gut (read more on that here). A stronger gut barrier usually means less inflammation and fewer digestive symptoms.
Q: Where does olive oil fit in with inflammation?
Phoebe:
Chronic, low-grade inflammation sits underneath so many issues: digestive complaints, skin flare-ups, joint pain, hormone imbalances, metabolic problems.
Both oleic acid and polyphenols help reduce inflammatory signalling and oxidative stress.
But here’s the key: it’s dose-dependent. If your olive oil is low in polyphenols, the anti-inflammatory benefits are much smaller. Which is why sourcing, storage and shelf life are so important as these will dictate whether you’re getting liquid gold or not.
It’s a bit like taking a supplement - you want the active ingredients, not the filler.
Q: Hormones aren’t something most people associate with olive oil. How are they connected?
Phoebe:
Hormones are deeply influenced by gut health, inflammation, blood sugar balance and liver detoxification - and olive oil supports all of those.
For example:
- Replacing refined carbs or poor-quality fats with olive oil improves insulin sensitivity
- A healthier gut helps metabolise and eliminate oestrogen properly
- Stable, anti-inflammatory fats provide better building blocks for hormone production
This can be especially helpful for things like PMS, heavy periods, perimenopause symptoms, PCOS and general hormone disruption.
It’s such an underrated tool.
Q: Does the type of olive oil really matter that much?
Phoebe:
Massively.
A lot of supermarket olive oils are old, over-processed, or very low in polyphenols. You’ll still get fat, but you won’t get many of the therapeutic benefits.
If you’re using olive oil for health, not just flavour, choose a high-polyphenol extra virgin olive oil. I personally love Citizens of Soil because their oils are tested for polyphenol levels and freshness.
(And I’ve sorted a little 10% discount code: PHOEBEOLIVE15.)
Q: What’s the best way to use olive oil day-to-day?
Phoebe:
You definitely don’t need to drink it straight (unless you fancy it!).
I suggest:
- Drizzling over cooked vegetables
- Adding to soups just before serving
- Using as a salad dressing base with lemon and herbs
- Aiming for 1–2 tablespoons daily
Store it somewhere cool and dark, and avoid very high heat to protect those precious polyphenols.
Q: What’s one thing you want people to remember about olive oil?
Phoebe:
Olive oil isn’t just about heart health anymore. It’s about gut resilience, lower inflammation and better hormone signalling.
But quality makes all the difference. Choose a high-polyphenol oil and think of it as a daily health investment, not just a cooking ingredient.
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