Fat Digestion
Fats don't just dissolve in water - they need a complex dance of bile, enzymes, and transport systems to get from your food into your cells. When this process fails, you miss out on essential fatty acids and fat-soluble vitamins.
Why Fat Digestion Matters
Cell Membranes
Every cell in your body is wrapped in a fat membrane. Poor fat digestion = poor cell function.
Hormone Production
Cholesterol from fats is the building block for all steroid hormones.
Brain Health
Your brain is 60% fat. It needs constant supply of fatty acids.
Fat-Soluble Vitamins
Vitamins A, D, E, K all require fat for absorption. No fat digestion = deficiency.
Energy Storage
Fats provide 9 calories per gram - your most efficient fuel storage.
Inflammation Control
Essential fatty acids regulate inflammatory responses throughout the body.
The Fat Digestion Process
Mouth & Stomach
Lingual lipase starts breakdown. Churning creates smaller fat droplets. Not much absorption here.
Bile Emulsification
Gallbladder releases bile. Bile salts break fat into tiny droplets (micelles). Critical step.
Pancreatic Lipase
Pancreas releases lipase enzyme. Breaks triglycerides into fatty acids and glycerol.
Absorption & Transport
Small intestine absorbs fats. Packaged into chylomicrons. Travel through lymph system to blood.
Signs of Poor Fat Digestion
Greasy, Floating Stools
Steatorrhea - undigested fat makes stools float, pale, and foul-smelling.
Bloating After Fatty Meals
Nausea, discomfort, or feeling heavy after eating fats.
Vitamin Deficiencies
Low vitamin D, A, E, K despite supplementation. They need fat for absorption.
Dry Skin & Hair
Essential fatty acids keep skin moisturized. Poor absorption = dry, flaky skin.
Hormone Imbalances
Low cholesterol absorption impacts steroid hormone production.
Brain Fog
Brain needs DHA and other fats. Poor digestion starves the brain.
What Impairs Fat Digestion
Low Bile Production
Liver issues, low-fat diets, or gallbladder removal reduce bile availability
Pancreatic Insufficiency
Low lipase enzyme production. Common in chronic pancreatitis, cystic fibrosis
SIBO
Bacteria in small intestine interfere with fat absorption
Celiac/Crohn's
Damaged intestinal lining can't absorb fats properly
Supporting Fat Digestion
Ox Bile Supplements
Provides bile salts directly. Essential if you've had gallbladder removed.
Digestive Enzymes
Lipase-containing enzymes help break down fats. Take with fatty meals.
Bitter Foods
Arugula, dandelion, artichoke stimulate natural bile release.
Apple Cider Vinegar
Stimulates digestive secretions. 1 tbsp in water before meals.
Don't Drink With Meals
Too much liquid dilutes digestive enzymes and bile.
Eat Fats Regularly
Low-fat diets cause bile to get thick and sluggish. Use it or lose it.
TUDCA
Bile acid supplement that supports bile flow and liver health.
Chew Thoroughly
Digestion starts in the mouth. Chewing signals the rest of the system.
Fix Gut Issues First
Address SIBO, leaky gut, or inflammation before expecting good absorption.
Types of Dietary Fats
Saturated Fats
Solid at room temp. Coconut oil, butter, animal fats. Stable for cooking. Not the villain they were made out to be.
Monounsaturated Fats
Olive oil, avocado, nuts. Generally considered heart-healthy. Good for medium-heat cooking.
Polyunsaturated Fats (Omega-3, Omega-6)
Essential - body can't make them. Fish, flax, walnuts (omega-3). Seed oils (omega-6). Balance matters.
Trans Fats
Artificially hydrogenated oils. Genuinely harmful. Avoid completely. Found in processed foods, margarine.
