Eat + Enjoy + Restore
The Ultimate Guide to Beef Tallow Benefits and Its Health Perks For centuries, beef tallow has been a staple in kitchens worldwide, prized for its rich flavor, versatility, and high smoke point. But beyond its culinary uses, the benefits of tallow extend far beyond cooking—it’s […]
Achieving an Optimal Omega-6 to Omega-3 Ratio for Health Achieving the right omega-6 to omega-3 ratio is one of the most important yet often overlooked aspects of maintaining overall health. These two essential fatty acids play crucial roles in the body, but the balance between them […]
Fat often gets a bad rap, but the truth is—it’s essential for your health! As a Registered Dietitian, I hear it all the time: “Should I avoid fats altogether?” or “Aren’t fats bad for my heart?” The reality is, fats play a crucial role in supporting your body—from fueling your brain and helping absorb fat-soluble vitamins (A, D, E, and K) to producing hormones and maintaining healthy cells. Not to mention, they make food more satisfying and delicious!
But here’s the catch—not all fats are created equal. While some types offer incredible health benefits (such as reducing inflammation and supporting heart health), others can increase your risk of chronic diseases if consumed in excess. That’s why understanding the different types of fats—and how they function in your body—is key to making informed choices for your overall well-being.
In this blog, we’ll break down the various types of fats, their functions, and why you need them in your diet. Let’s get started!
Generally, fats can be categorized into these primary types: saturated fats, unsaturated fats (which include monounsaturated and polyunsaturated fats), and trans fats. Let’s break them down:
When it comes to choosing healthy fats that support overall wellness, unsaturated fats are the real MVPs. These fats are generally liquid at room temperature and are widely known for their heart-protective and anti-inflammatory properties. Unsaturated fats are broken down into two key categories: monounsaturated and polyunsaturated fats, both of which play vital roles in promoting long-term health.
Found in nutrient-rich foods like avocados, olive oil, nuts, peanut butter, and seeds, monounsaturated fats are known to improve heart health by raising HDL (good) cholesterol and lowering LDL (bad) cholesterol levels. Not only do they help reduce inflammation in the body, but these fats also support stable blood sugar levels and promote overall metabolic health. Plus, foods high in MUFAs are incredibly satisfying, making them great for curbing cravings while nourishing your body.
Polyunsaturated fats include essential fatty acids —nutrients your body cannot make it on its own and must obtain through food. The two main types are:
Found in fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and algae-based supplements, omega-3s are famous for their powerful anti-inflammatory effects. Regularly consuming omega-3s is linked to a reduced risk of heart disease, stroke, and improved brain function—making them a must for overall well-being.
Commonly found in vegetable oils (such as sunflower, safflower, and soybean oils), nuts, and seeds, omega-6s are essential for growth, development, and brain health. However, it’s important to maintain a proper balance between omega-3s and omega-6s, as an excessive intake of omega-6s (often found in processed foods) may promote inflammation when not balanced with enough omega-3s.
The balance between omega-3 and omega-6 fatty acids in our diet is an important aspect of nutrition that can significantly influence health. Maintaining a healthy ratio between these two fats is crucial to reducing inflammation and lowering the risk of chronic diseases. Unfortunately, the typical Western diet tends to be overloaded with omega-6s and lacking in omega-3s, which can throw off this delicate balance.
Curious about how to strike the right fat balance and improve your overall health? Stay tuned for Part 2 of this blog, where we’ll dive deeper into practical tips for achieving the ideal omega-3 to omega-6 ratio!
Saturated fats are typically solid at room temperature and are found mainly in animal sources such as meat, butter, cheese, and other dairy products. They can also be present in certain plant-based oils, such as coconut oil and palm oil. The consumption of saturated fats has been a topic of debate for years. Some studies have suggested that saturated fats can raise LDL cholesterol levels, which may increase the risk of heart disease.
However, recent research indicates that the relationship between saturated fat intake and cardiovascular health is more complex than previously thought. The initial recommendations are likely to have been based on weak evidence, conflicts of interest within the food and agricultural research and lobby and longstanding biases.
Trans fats, however, are fats that should be avoided as much as possible. They are created through an industrial process that adds hydrogen to liquid vegetable oils to make them more solid, extending shelf life and enhancing texture in processed foods.
Trans fats are extremely harmful as they can raise LDL cholesterol levels while simultaneously lowering HDL cholesterol levels, increasing the risk of heart disease. Common sources of trans fats include:
Many countries have implemented bans or strict regulations on the use of trans fats in food products, reflecting widespread health concerns.
Understanding the roles of cholesterol and dietary fat in our heart health is essential! Cholesterol, while vital for hormone production and maintaining cell structure, can become problematic when we have too much LDL, commonly known as “bad cholesterol.” This excess can lead to plaque buildup in our arteries, raising the risk of heart disease and stroke.
Recent research shows that the interplay between cholesterol, dietary fat, and heart health is intricate and affected by multiple factors. When included wisely, each type of fat can be an important part of a nutritious diet.
It’s crucial to remember that relying solely on medications like statins to prevent heart attacks and strokes isn’t enough; we should also focus on making healthy dietary changes, replenishing our micronutrients, and enhancing our gut health for a holistic approach. Additionally, the recent trend of substituting saturated fats with unsaturated fats has led to an imbalanced fat ratio in our diets. This ratio change can cause an inflammatory effect in our bodies, negatively impacting our heart, digestion, and hormonal health.
Fats play a vital role in your overall health, but as you’ve seen, not all fats are created equal—and knowing the difference can make a world of difference for your heart, brain, and long-term wellness. Choosing the right fats in the right amounts can help reduce inflammation, support hormone production, and improve cholesterol levels. Remember, it’s not about cutting out fats—it’s about making informed choices that work best for your body.
Curious about how to balance omega-3 and omega-6 fats for optimal health? Stay tuned for Part 2 of this blog series, where we’ll explore practical tips, food swaps, and strategies to fine-tune your fat intake for lasting wellness!
References:
Understanding Food Dye Allergy Symptoms: Causes and Alternatives If you’ve ever wondered whether artificial food dyes could be affecting your health, you’re not alone. With the rise in food dye allergy symptoms, food sensitivities, and behavioral concerns like ADHD, many people are taking a closer […]
Our body’s mast cells are critical to inflammation and immune health, and the food we eat can impact their response. But that’s only one piece of the puzzle needed to heal. It’s fascinating to discover that mast cells, distributed throughout the body, are also present in […]
If you’ve been dealing with histamine intolerance, you’ve probably heard mixed messages about whether or not you can eat fermented foods. With popular choices like kombucha, yogurt, kefir, and kimchi making waves in the wellness world, it can be tricky to navigate which of these digestive-friendly foods are actually safe for you. While fermented food is often touted for its gut-boosting benefits, for those with histamine intolerance, consuming them may come with unwanted side effects.
In this blog post, we’ll dive into what it means to eat fermented foods with histamine intolerance, the potential side effects of fermented foods, and how to approach these foods cautiously in your diet. Let’s get started!
Fermented foods are defined as foods and drinks that are produced through controlled microbial growth and enzymatic action. (3) This fermentation process uses beneficial bacteria and yeast to break down the sugars and starches in food, creating unique flavors and textures while also increasing the food’s nutritional value. Some of the most popular fermented foods include sauerkraut, kimchi, yogurt, kombucha, and miso. Fermented foods contain live bacteria, often referred to as probiotics, which can help support gut health and maintain a healthy balance in the gut microbiome.
Common fermented foods include:
Sauerkraut – A fermented vegetable often praised for its probiotic content but is high in histamine, which can cause bloating, gas, and other digestive symptoms in sensitive individuals.
Soy Sauce – Frequently used in cooking, soy sauce undergoes a fermentation process involving bacteria and yeast. It’s a food product that can contain high levels of histamine, making it something to avoid eating for those with histamine intolerance.
Wine – Alcoholic fermentation not only creates wine but also results in the production of histamine. People with histamine intolerance may experience symptoms like hives or gastrointestinal issues after consuming wine.
Kombucha – This fermented tea is rich in probiotics but also high in histamine. While it might be great for the gut microbiome for some, it can cause allergy symptoms or digestive issues like IBS for others.
Miso and Tempeh – These fermented soy products are common in many diets, but they contain histamine due to the bacteria involved in their fermentation process. Consuming too many of these foods may trigger symptoms like gas and bloating.
Pickles – Fermented cucumbers, or pickles, often contain high levels of histamine, along with other biogenic amines. While they may boost digestion for some, they can cause harmful side effects for those with histamine sensitivity.
Fermented foods are generally considered safe and provide a wide range of health benefits when consumed in moderation. The fermentation process creates probiotics found in fermented foods, which can help maintain a healthy gut by promoting a balanced gut microbiome. This can improve digestion, support immune health, and even reduce symptoms of certain gastrointestinal conditions like irritable bowel syndrome (IBS).
Fermented foods like yogurt, kimchi, and sauerkraut are rich in lactic acid bacteria, which help break down sugars and starches, making nutrients more accessible to your body. This process not only boosts nutrient absorption but also enhances the flavor of these foods.
The probiotics found in fermented foods help in keeping the gut in balance, which is critical for overall health, including reducing inflammation and supporting immune function.
I have had many clients take these fermented foods, thinking they would solve all of their health problems, when, in reality, there may be a deeper issue going on.
I’ve worked with many private clients who have underlying chemical sensitivities to chemicals naturally found in fermented foods. One common issue, in particular, is histamine intolerance and, in a more severe form, Mast Cell Activation Syndrome.
Histamine is an essential neurotransmitter/communicator for your brain and body and is vital to your immune health. It’s a naturally occurring chemical found in various foods and is released by immune cells, particularly mast cells, during an allergic response.
When released in the body, histamine can cause multiple effects, including aiding digestion, wound healing, relaying messages to the brain, and triggering allergic reactions.
However, in some individuals, the body may have difficulty breaking down histamine, accumulating this compound and resulting in symptoms associated with histamine intolerance.
For those individuals with histamine intolerance, even small amounts of histamine can trigger unpleasant symptoms. When you have a build-up of histamine in your body, the following symptoms can occur:[1]
Typical fermented foods you are familiar with, such as sauerkraut, soy sauce, wine, etc., contain the chemical histamine and other biogenic amines. Some foods contain enzyme-producing microorganisms that convert histidine to histamine in foods.
Mast Cell Activation Syndrome (MCAS) is a complex disorder characterized by the abnormal activation and release of your immune system’s mast cells. Mast cells play a vital role in the body’s defense against foreign substances and are involved in allergic reactions. If they become hyperresponsive and release excessive amounts of chemicals, including histamine, into the body, severe and more widespread symptoms can occur.
Histamine intolerance and MCAS in individuals can be caused by trauma (physical or emotional), gut health issues, nutritional deficiencies, genetics, environmental factors, and other autoimmune disorders.
While fermented foods are generally considered safe, they may not be the best option for everyone. Certain fermented foods can cause issues for individuals with underlying conditions like histamine intolerance or small intestinal bacterial overgrowth (SIBO), as they often contain high levels of histamine and other biogenic amines. For people with these conditions, consuming fermented foods might lead to worsened symptoms such as bloating, headaches, or digestive distress. In these cases, it’s best to avoid or limit fermented foods to prevent severe symptoms.
The bottom line is that there is no magic food or magic pill to fix your gut and health issues; our bodies are ALL different, and certain health foods and supplements may work great for some, but not all!
To get to the root cause of your symptoms and restore your health, you need the right nutrition therapy, which includes functional nutrition testing.
This is why I developed my Restore Program, which can be customized with the proper testing and nutrition therapy to meet your specific health needs. Join the waitlist here!
References:
Improve gut, skin, and energy symptoms by 70%
Restore your relationship with food with Mindful Eating
Online Nutrition Therapy + Free Resources
If you’ve ever wondered whether artificial 
