Nourishing Fats for the gut!
How was your Monday?!?! Mine was pretty uneventful, I woke up super sore so after a 3 mile walk with the pup I decided to call it an off day. I was able to get a lot done, LOVE ME some productive Mondays! A Monday that feels accomplished sets the tone for the whole week. Unlike last week where I was struggling every day to respond to emails and get up some sort of blog post. This week is the end to our series mini series on digestion in the 52 Weeks to 52 Healthy Habit Series but before scrolling down be sure to enter to win a $15 gift card for the Hungry Hobby Blogiversary Giveaway, I’ll announce the winner Friday!
3 healthY Fats to support digestion
So far in this mini digestion focused series we have learned about probiotics (keeping good glut flora), prebiotic fiber (feeding the good gut flora), and insoluble fiber (staying regular.) This week is about incorporating nourishing fats to help support gut health and digestion.
Short Chain Fatty Acids: Acetate, Propionate and Butyrate
These types of fats are produced by the microbiota as they digest prebiotic fiber. These special types of fats are thought to be responsible for many of the health benefits attributed to prebiotic fiber. However, if you are working on building up your tolerance of fiber and restoring your microflora balance then you can also obtain small amounts of butyrate from some milk, butter, and cheeses. Grassfed dairy products have been consistently found to have higher levels of butyrate than conventional products. (One of many reasons I recommend Hungry Hobby RD clients use full fat grassfed dairy most of the time.) Butter is known to contain butyric acid, a form of butyrate. If you can’t tolerate dairy, ghee, also known as clarified butter is lactose and casein free so many people can opt for that.
MCT’s – Medium Chain Triglycerides
MCTs are naturally found in coconut and palm oil. The interesting thing about them is that they don’t require bile salts for digestion. For this reason they are though to be easier for the body to digest, absorb and utilize as energy. They don’t necessarily help promote better digestion but they may promote better health overall for people who are having digestion problems. MCTs are also available in concentrated form but information varies as to which form is the most beneficial and the dose needs to be increased slowly to avoid gastric discomfort. In general I recommend clients cook and regularly use coconut oil and full fat canned coconut milk to incorporate more MCT’s into their diet naturally.
Omega 3 Fatty Acids : EPA & DHA
If you haven’t already developed the habit of getting enough omega 3’s from week 6 or if you lost attention on it you’ll want to get back on it! Omega 3’s fight inflammation in the body, underlying inflammation is thought to be the driver of many digestive disorders as well as many chronic conditions.
This Week’s Goals
To put this into action try to pick from one of the following action items:
- Use real butter or ghee instead of chemical laden fake butter
- Use coconut oil in baking, cooking etc.
- Eat fatty fish 2-3x this week
- Take your fish oil supplements
- Keep working on getting enough prebiotic fiber to promote production of SCFA’s.
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