How Much Fat You Should Be Eating

Not all fats are created equal, and it is essential to distinguish between the various types. There are saturated fats, found in animal products and some tropical oils, and unsaturated fats, which include monounsaturated and polyunsaturated fats.

Unsaturated fats are generally considered anti-inflammatory and heart-healthy, and can be found in foods like avocados, nuts, seeds and olive oil. These are the fats you want to be eating more of.

The Role of Fat in Nutrient Absorption

Fat plays a crucial role in the absorption of fat-soluble vitamins—A, D, E, and K. These vitamins are essential for various bodily functions, including immune support, bone health, and maintaining healthy skin. Including the right amount of healthy fats in your diet ensures that your body can absorb these vital nutrients efficiently. Hence why all the dietu-culture-driven fat-free salad dressings are actually no good. You need some olive oil on the salad or to include some fat-rich ingredients, like nuts and seeds in order to absorb all the nutrients from the salad or whatever you may be eating.

The Role of Fat in Hormonal Balance & Fertility

Fertility issues are sadly far too common among this generation. Fat plays a significant role in fertility as it is essential for hormonal balance. Adequate fat intake, especially healthy fats like omega-3 fatty acids, supports the production of reproductive hormones, regulates menstrual cycles, and ensures the development of healthy eggs. Hence, maintaining a balanced and nutritious diet that includes the right types of fats is crucial for optimising fertility and supporting a healthy reproductive system.

Gut Health and Fat

Maintaining a diverse and balanced gut microbiota is key to good digestive health. Interestingly, fat intake can influence the composition of the gut microbiota. Here is how:

  • Supporting Gut Microbiota Diversity: A diet rich in unsaturated, healthy fats, such as those mentioned above, can support the growth of beneficial bacteria in the gut. These bacteria play a role in promoting a diverse and robust microbiota, contributing to better overall gut health.

  • Reducing Inflammation: Chronic inflammation is associated with various health issues, including digestive problems. Omega-3 fatty acids, found in fatty fish like salmon, walnuts and chia seeds, have anti-inflammatory properties that can help maintain a balanced inflammatory response in the gut.

  • Gut Barrier Function: Healthy fats play a vital role in supporting the integrity of the gut barrier by maintaining the structural integrity of the intestinal lining. This protective barrier prevents food waste and toxins from seeping through into the bloodstream, once again, reducing the risk of inflammation and contributing to overall gut health.

Other reasons to not shun away from healthy fats include a healthy, young-looking skin, feeling fuller and satisfied after meals, and increasing your dietary variety.

Finding Your Ideal Fat Intake

While fat is an essential part of a healthy diet, it’s always all about equilibrium. Aim for a balanced intake of all types of fats, focusing on unsaturated fats, while minimising saturated fats. As a general guideline, about 20-40% of your daily caloric intake should come from fats.


In the quest for optimal gut health, paying attention to your fat intake is a critical step. By choosing the right types of fats and maintaining a balanced diet, you can support the health of your gut microbiota, enhance nutrient absorption, and contribute to overall well-being.

Remember, it is not about avoiding fats altogether but rather making informed choices that benefit both your gut and your body.