If you’ve ever wondered why olive oil—often celebrated for its numerous health benefits—is excluded on certain fast days in the Orthodox Church? You’re definitely not alone. In today’s post, I’ll give you a friendly, easy-to-digest explanation that goes way back to the early Christians and ties into the lasting traditions we still follow today.

The question of why olive oil isn’t allowed on specific fasting days is one of the most common questions I hear. In this post, I’ll share a bit of historical background about early Christian fasting practices and how olive oil, once considered the best oil of its time, came to be excluded from fast days. You’ll discover the spiritual and practical reasons behind these fasting rules of the typikon, why we still observe them, and healthy alternatives if you want to maintain a healthy lifestyle and spiritual discipline. Let’s jump right in!
🤔 Historical Roots: Early Christian Fasting Traditions
When we explore why early Christians decided to fast from olive oil, it’s helpful to remember that olive oil consumption was deeply woven into daily life in the Mediterranean world. Arguably much more than it is today. Yet, it was precisely because of its importance that believers chose to leave it off the table on certain days of fasting.
Below, let’s look at how this practice began, what alternatives (if any) early Christians used, and how the tradition has been faithfully carried on to our present day:
1. The Early Christian Landscape (click to read more)
1. The Early Christian Landscape
From the very beginning, Christians inherited and adapted Jewish fasting practices, which emphasized abstaining from certain foods or meals to foster humility, repentance, and deeper devotion to God. As Christianity spread, especially within the eastern Mediterranean region, believers faced a practical question: How do we fast in a place where olives and olive oil are at the heart of virtually every meal?
Early Christian leaders, including those in monastic communities, recognized that olive oil was a major part of the diet, both a source of flavor and healthy fats. To ensure fasting wasn’t merely symbolic, they taught that believers should set aside this cherished “liquid gold” on certain fast days. The idea was simple: if you sacrificed the food you relied on most, your best and highest quality source of fat and flavor, you were performing a more profound act of self-denial, one that could help you refocus on prayer and spiritual reflection.
(You can see hints of these early rules in ancient Christian writings, such as the Didache, which provide guidance on fasting and liturgical observances.)
2. The Emergence of Fasting From Olive Oil (click to read more)
2. The Emergence of Fasting From Olive Oil
By the 3rd and 4th centuries, monastic leaders and church fathers began describing strict fasting guidelines that eventually influenced the fasting rules of the typikon used across Orthodox churches today. One core element was “dry eating,” which often meant consuming food without oil, wine, or luxurious seasonings.
Why olive oil specifically?
- Symbol of Celebration: Much like red wine, olive oil was considered a sign of feasting, joy, and God’s abundant blessings. Setting aside these outward symbols of festivity during fast days underscored an inner focus on repentance.
- Staple of the Mediterranean Diet: Because olives grew plentifully and oil was easily accessible, giving it up wasn’t trivial. Abstaining from it heightened the spiritual significance, marking a real sacrifice rather than a mere technicality.
- Spiritual Discipline: Early Christians believed that curbing the senses (including taste) through self-restraint helped cultivate virtues like patience, humility, and generosity. Olive oil—being in nearly every dish—was the perfect test of discipline.
3. What Did They Use Instead? (click to read more)
3. What Did They Use Instead?
In many early monastic texts, there’s no mention of replacing olive oil with another vegetable oil. In fact, other oils (like canola, grape seed, or coconut) weren’t commonly available—or even known—in many parts of the empire at the time. Often, the recommendation was to use no oil at all. This practice is what the monastics called “xerophagy,” which literally means “dry eating.”
During stricter fasts, believers would:
- Cook with Water Only: Vegetables, beans, lentils, and cereals (like barley and wheat) were boiled or lightly simmered with water, herbs, and sometimes a bit of lemon juice for flavor.
- Use Simple Seasonings: Salt, black pepper (if accessible), and local herbs were employed to add flavor, but without the richness of oil or animal products.
- Focus on Raw Foods: Many monastic communities added raw vegetables or dried fruits to their meals, both for simplicity and health benefits.
Where the local culture did have other oils—like sesame oil in parts of the Middle East—some communities allowed modest usage during non-strict fast days. However, the general principle of giving up the best oil (olive) to intensify spiritual focus remained a core practice.
4. A Tradition Through the Ages (click to read more)
4. A Tradition Through the Ages
As centuries passed, the Church continued to refine and standardize fasting guidelines, giving us the structured fasting rules of the typikon we follow today. Over time, even when believers relocated to regions without a strong olive-growing culture, the principle of abstaining from olive oil persisted. It was no longer simply about how common or luxurious olive oil might be—it had become a cherished spiritual discipline in its own right, honoring the sacrifices and examples of early Christian ascetics.
Cultural Spread: As Orthodoxy spread, local churches adapted the tradition according to regional foods, but the idea of giving up oil remained central in many places—even if it was a different oil than the famed extra virgin olive oil of the Mediterranean.
Council Decisions & Writings of the Fathers: Various local synods and councils, guided by the teachings of renowned church fathers (like St. Basil the Great and St. John Chrysostom), reiterated the value of setting aside certain indulgences during periods like Great Lent.
Monastic Influence: Monasteries preserved strict fasts—typically with no oil—on many Wednesdays and Fridays of the year, as well as in extended fasting seasons. This monastic practice shaped the wider Church’s approach to fasting.
Today, we see a blend of approaches. Some Orthodox Christians still refrain from all oils on strict days, whereas others only avoid olive oil or use a small amount of a different oil. Despite the slight variations, the underlying goal remains the same as in the time of the early Church: to practice mindful sacrifice, reduce caloric intake, and channel the resulting humility into spiritual growth.

🌿 Spiritual and Physical Rewards of Fasting from Olive Oil
1. Spiritual Rewards
Many Orthodox Christians today continue the tradition of excluding olive oil on particular fast days, even though olive oil’s health benefits are widely acknowledged. At first glance, it may seem contradictory: if extra virgin olive oil offers so many beneficial effects—such as promoting heart health, lowering blood pressure, and contributing to a healthy lifestyle—why would the Church still recommend setting it aside?
Let’s explore the spiritual angle:
Continuity with Holy Tradition (click to read more)
Continuity with Holy Tradition:
In Orthodoxy, we place great value on preserving the teachings and practices passed down from the Apostles and early Church Fathers. This is why the fasting rules of the typikon remain largely unchanged, even as modern nutritional science sheds new light on olive oil’s health benefits. By maintaining this continuity, believers feel a deeper bond with ancient Christians who embraced these guidelines as a way to nurture faith and humility.
Opportunity for Deeper Reflection (click to read more)
Opportunity for Deeper Reflection:
Excluding a tablespoon of extra virgin olive oil (or sometimes all oil) during fast days is more than a mere formality; it’s an invitation to embrace a higher level of personal discipline. Saying “no” to a comfort staple—even one that boasts monounsaturated fats and anti-inflammatory properties—can be surprisingly challenging. Yet this daily choice reminds us of our fasting goals, fosters spiritual vigilance, and unites us with the struggles of believers throughout the centuries.
Mindful Restriction (click to read more)
Mindful Restriction:
For many faithful, removing olive oil from their cooking process becomes the first step in cultivating healthier habits of restraint. It’s a gentle reminder that even good things, when consumed without moderation, can distract us from spiritual pursuits. By temporarily letting go of this liquid gold, we learn to be mindful about how our cells store fat, how caloric intake affects our bodies, and how we can practice self-control in other areas of life.
In essence, setting aside olive oil on fast days serves as a tangible expression of the deep-rooted spiritual discipline upheld by the Orthodox Church. By momentarily foregoing even a healthy staple, we honor the continuity of ancient teachings, foster personal reflection, and cultivate the restraint needed for genuine growth in faith.
2. Physical Rewards
While extra virgin olive oil is usually hailed for its numerous health benefits, taking a break from it during Orthodox fasts can actually offer surprising advantages for your overall wellness. By improving the body’s metabolic efficiency, digestion, and heart health, this practice ultimately supports the deeper goal of creating a healthy temple for the Holy Spirit.
Below are three core ways pausing olive oil intake can bolster your physical health:
Weight Management & Metabolic Boost (click to read more)
Weight Management & Metabolic Boost:
Olive oil is a calorie-dense fat—around 120 calories per tablespoon—so cutting it out, even briefly, can help reduce your total caloric intake. This can be especially beneficial for those looking to manage their body weight or stabilize insulin levels. A lighter caloric load can also boost overall metabolic health, improving your energy levels and paving the way for a fitter, more resilient body.
Improved Digestion & Nutrient Absorption (click to read more)
Improved Digestion & Nutrient Absorption:
Rich fats can sometimes slow digestion and create a heavier load on the digestive system. By swapping out oil for simpler cooking methods—like steaming, boiling, or using broth—you lighten that burden, making it easier to break down and absorb the nutrients in other wholesome ingredients (vegetables, legumes, and grains). Better digestion means less bloating and more efficient nutrient uptake, which translates into a healthier internal environment—ideal for a body that’s meant to house the Holy Spirit.
Supporting Heart Health (click to read more)
Supporting Heart Health:
While olive oil itself can be beneficial, moderating all fats during fasting can prompt a renewed focus on whole foods and prudent portion sizes. This results in a naturally lower fat diet, which may help keep blood pressure in check, support healthy cholesterol levels, and reduce the risk of cardiovascular issues. By fine-tuning your diet in this way, you’re taking a proactive step toward protecting your heart health—further ensuring your body is a strong, vibrant vessel for your spiritual life.
Though it might feel counterintuitive to set aside a healthy fat, these short-term adjustments encourage weight management, improved digestion, and enhanced heart function. Together, they form a practical way to honor the Orthodox fasting tradition and safeguard the health of the very temple in which the Holy Spirit dwells.

💡 Healthy Alternatives to Olive Oil
Historically, as we’ve seen, the early Christian tradition wasn’t about picking one oil over another—it was about abstaining from all oil on specified fast days. In modern times, you might see some faithful substitute olive oil with canola oil, grapeseed oil, or other use of vegetable oils from a strictly literal standpoint.
However, if we look at the tradition’s deeper intent—fasting from oil altogether—then our cooking should ideally skip any oil during strict fasts. Thankfully, we have more resources today than the early Christians did for keeping meals flavorful and satisfying without oil.
1. Embrace Moist Cooking Techniques
- Steaming & Boiling: Cook vegetables, legumes, and grains in water or vegetable broth. You’ll keep dishes moist without relying on oil, and this approach aligns with the original concept of “dry eating” or xerophagy.
- Baking & Roasting with Water or Broth: Roasting without oil might seem challenging, but a small splash of water, a bit of lemon juice, or a spoonful of broth can help vegetables brown gently without creating free radicals from frying in oil.
2. Focus on Flavorful Seasonings
- Herbs & Spices: Oregano, basil, thyme, and rosemary add depth to dishes while respecting your fasting goals. By turning to herbs, you also gain some anti-inflammatory properties that can support overall health.
- Citrus & Vinegars: A squeeze of fresh lemon, lime, or even a hint of red wine vinegar can brighten your meals, highlighting natural flavors usually masked by oil.
- Vegetable Broth: Using a flavorful broth is an excellent way to sauté or simmer ingredients without relying on liquid gold. Plus, it brings in extra nutrients that might bolster your immune system.
3. Rely on Nutrient-Dense Ingredients
- Beans & Legumes: Lentils, chickpeas, and black beans offer healthy cholesterol levels support, provide protein, and keep you feeling satisfied without the need for oil.
- Whole Grains: Brown rice, whole wheat pasta, quinoa, and barley supply complex carbs, essential vitamins, and keep your blood sugar spike in check.
- Fresh & Raw Veggies: Incorporating raw vegetables (with a bit of vinegar or lemon juice) can help with good digestive system function and reduce the temptation to rely on oils for flavor.
By choosing these oil-free methods, you’re echoing the original reasoning behind Orthodox fasting practices: a temporary but meaningful renunciation of daily comforts (including olive oil) to sharpen both your spiritual and physical well-being. While literal compliance might let you swap olive oil for another type, the historical roots make it clear that the deeper point is to refrain from any oil during strict fasts. Embracing these alternatives ensures you stay true to the spirit of the tradition—just as Christians have done for centuries—while still maintaining a nutritionally balanced approach in our modern world.

🍀 Final Take Away
Why is olive oil not allowed during fasting days? The main reason is to practice humility and self-control. Early Christians saw olive oil as a symbol of luxury and feasting. By leaving it out of meals on fasting days, they created a clear separation. This separation distinguished ordinary life from times of deeper prayer.
This tradition continues today, reminding us that even good things can distract us from focusing on God. Many also notice benefits like lowered calorie intake when they avoid oil for a short time. However, the heart of this practice remains spiritual growth. Fasting days help believers remember that true strength and joy come from God, not from rich foods.
Fasting from olive oil is not about rejecting healthy fats. Instead, it’s an act of obedience and love. This small sacrifice prompts reflection and prayer. It also connects us to faithful believers who came before us. While skipping olive oil may feel difficult, it can bring new insight to daily life.
If you embrace this tradition, try cooking with water, herbs, and broths. This method helps you honor the spirit of fasting while caring for both body and soul.

If you’ve got thoughts, insights, or experiences on fasting without olive oil, drop a comment below! I’d love to hear how you navigate these traditions. And if you’re looking for oil-free recipes, keep an eye on my blog for simple, tasty options. Don’t forget to share this post if you found it helpful in understanding the “why” behind fasting from olive oil.
Remember, fasting isn’t just about food—it's about transformation, both physical and spiritual. Let’s keep striving toward a balanced, mindful way of eating that honors the best of both tradition and wellness. Stay blessed and happy fasting!
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