If you’re on a high-fat ketogenic diet and running on a fat-based metabolism, you need access to fat. Some of it comes from your own body, but not all. A good portion of your body’s fuel will come from dietary fat, or the fat you eat. Especially if you are eating more fat than you’re accustomed to, you need to be able to absorb and then digest the fat you eat and turn it into useable energy. If you aren’t digesting fats, you may be in for some discomfort.
What are the signs and symptoms of poor fat digestion?
Signs You Aren’t Digesting Fats: What Does Fat Malabsorption Look Like?
Running a fat-based metabolism just doesn’t work if you can’t digest fats. Here’s what it looks and feels like:
Abdominal Pain and Discomfort After Fat-rich Meals
What happens to fat—or anything, really—that goes down the “wrong pipe”? When you consume fat but aren’t able to effectively digest it, that fat has to go somewhere. That fat goes where it isn’t supposed to be, and sometimes that causes pain and pressure.
Some misbegotten fat loss plans involve the active inhibition of fat digestion, either by consuming artificial fat-like substances that feel and taste like fat without providing any calories or taking lipase inhibitors which deactivate the intestinal enzymes that digest and absorb dietary fat. In both cases, the fat or “fat” is excreted when you go to the bathroom. Yeah. That’s not a good look, but it is a sure sign that you aren’t digesting fats.
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Fat is buoyant. If your poop is festooned with the fat you ate but didn’t digest, it will float more readily.
Passive leakage into your underwear is another common sign you aren’t digesting your fat. One of the most infamous processed “food” disasters was a line of “WOW” branded snacks that contained an indigestible fat substitute, which caused people to leak stool without warning. Same mechanism.
Apologies for the visual, but there’s no easy way to say it. People with poor fat digestion will often produce tangible, lasting results when they fart.
Unexpected Weight Loss
Not absorbing or digesting dietary fat will reduce your calorie absorption, and it may very well cause weight loss. But if you don’t have weight to lose, or if the weight loss comes with unwanted side effects (one study found that Orlistat users indeed lost weight, but they also lost more lean mass), you may want to pay attention.
Low Energy Levels
Trying to run on fat without actually being able to access dietary fat is a miserable exercise in futility. The boundless energy, the steady even keel, the ability to go for hours without eating or crashing—all the promises of fat-adaptation will elude you if you can’t digest the fat you eat.
Orlistat users are at an increased risk of oxalate-induced kidney damage.https://www.ncbi.nlm.nih.gov/pubmed/10757623‘>2
But it’s a real issue. You absorb fat-soluble vitamins alongside the dietary fat you eat. If you’re not absorbing the fat, you’re missing out on the nutrients. All those studies which find that eating fat-soluble vitamins like vitamin E and vitamin K2 alongside dietary fat improves nutrient bioavailability assumes that you’re able to digest the fat. If you can’t digest the fat very well, you’re missing out on the rest of the stuff you eat.
Not all of these are individual markers of poor fat digestion. It’s normal to have some floaty stool now and again. You aren’t always going to digest every bit of fat you consume. Everyone can name a time they felt bloated and had a stomach ache after eating. There are many other reasons why you could be losing weight without trying. But if they are co-incident, you might be dealing with poor fat digestion.
And you should probably do something about it.
How to Improve Your Fat Digestion
Okay, so any, some, or all of those symptoms are signs of poor fat absorption and digestion. It’s always a good idea to rule out larger health problems with your doctor. Until then, what can you do about it?
Chew your Food Thoroughly
Most fat digestion occurs in the GI tract, but it starts in the mouth with something called lingual lipase, the oral form of the major fat-digesting enzyme. To produce lingual lipase, however, you have to chew. The simple presence of fat in the mouth isn’t enough—you have to get those teeth and that tongue going. In one study, eating almonds and coconut triggered the release of lingual lipase, while eating almond butter (the same amount of fat) did not.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446506/’>4 It doesn’t have to be some arcane bitter herb mix; even an espresso after a meal—that classic Italian custom—can improve fat digestion by increasing gastric acid production.https://www.ncbi.nlm.nih.gov/pubmed/31468384‘>6 Luckily, it’s an easy fix. Take a taurine supplement or eat more meat, especially hearts. Chicken, beef, lamb, turkey hearts are all great sources of taurine.
There you have it, folks. 9 signs and symptoms of poor fat digestion and 9 potential solutions to address the issue.
Do you have any problems digesting fat? Have you tried any of these recommendations? Do you have any recommendations of your own that weren’t listed here?
The post 9 Signs You Aren’t Digesting Fats and What To Do About It appeared first on Mark’s Daily Apple.
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For today’s edition of Dear Mark, I’m answering three questions from readers. First, does the renewed vigor assailing the keto diet have me worried about my business? Should I start going vegan to cover all my bases? Second, did the “ketones for overtraining” study from last week control for calories? And third, how can a person eat enough fat if they’re avoiding lactose?
Interested to see if Mark’s focus on keto will continue now that the trend factor is wearing off. That VICE piece, flawed though it may be, is part of a much larger media pushback against keto. What are the business implications of aligning yourself with a so-called “fad diet”?
I’ve built a pretty good business by aligning myself and my writing and my products with “fad diets.”
I generally use several factors to determine where to align myself and target my work:
- Personal experimentation. What am I trying? What kind of diet, exercise, and lifestyle modifications am I experimenting with? The quality of my work suffers if I’m not fully engaged on a personal level. I’m not a technical writer. I need to live my subject matter for it to come alive on the page.
- Personal needs. What works for me? What gets me going? What am I interested in, drawn toward on an intuitive level? What am I missing? Even my best products were designed with my own selfish desires in mind. I made Adaptogenic Calm because I needed a way to recover from excessive endurance training, and it turned out that tons of other athletes needed it, too. I made Primal Mayo because I was sick of whipping up a batch of homemade mayo every time I wanted tuna salad without all the soybean oil. I went keto because the research fascinated me. It turns out that the things I vibe with tend to resonate with others, too. Humans are often quite similar to each other. Not all of them, but there are enough that are.
- Your needs. What does my audience want? What do they need? What kinds of questions are they asking me? What feedback am I getting from them? How are they responding to what I’m putting out?
- New information. I’m always ready to pivot when new information is made available or when new research arises. Sometimes a reader will point something out and it will change the trajectory of my thinking and writing. I try not to wed myself to my ideas, to the things I want to be true, even though that’s a human foible that’s unavoidable. I always try to approach a subject in as intellectually honest a manner as I can. To me, new developments, even if they appear to contradict a stance I hold, breathe new life into my work. For example, I’m definitely biased toward lower-carb approaches for most people. They just clearly work better for the bulk of the people who encounter my work and who struggle with their health and weight in modern industrialized countries. Most people don’t perform enough physical activity to warrant perpetual “high-carb” diets, and most people find weight loss is easier and hunger lower on lower-carb, higher protein/fat diets. But at the same time, there’s room for higher-carb intakes, or even moderate-carb intakes. And can people eat high-carb and be healthy? Have populations lived well on high-carb diets? Absolutely.
Keto still satisfies these factors. Now, I’m always looking toward the horizon; I think my ancestors were probably explorers of some sort. It’s in my blood. So I probably will write about something else—next week, next month, and years from now. But my overall “thrust” will still be low-carb/Primal/keto because, well, the stuff just works.
What I wonder after reading this is: Would there have been a significant inter-group difference had calories been controlled for? Ketone esters obviously have some caloric value that the control group did not receive. How much of the benefit is merely having a better caloric intake to support this intense training protocol?
Good question—this is in regards to the study discussed last week. They actually did control for calories. The experimental group got the ketone ester drink. The control group got an isocaloric medium-chain triglyceride-based drink. Both groups consumed the same amount of calories.
Having tracked through to Michael Eades’ blog on cholesterol—how do you increase fat when you are lactose intolerant? A problem for myself and my adult children. I hadn’t realized that high fat was the actual content rather than the percentage!
Oh, man, there are so many ways to increase fat while lactose intolerant.
My favorite way is to focus on whole food sources of fat, rather than isolated fat sources:
- Fatty animal foods: a ribeye, a beef shank, some ground beef. A lamb shank, some lamb chops. Bacon, eggs, sausage.
- Fatty plants: olives, coconut, nuts (favoring higher MUFA nuts like macadamias), dark chocolate. Salads, which aren’t “fatty” without the dressing and meat but I’m counting as “whole foods” because that’s the effect of eating them.
- Whole avocados: great source of potassium, fiber (if you want that), and polyphenols.
Foods like my Primal Mayo or avocado oil dressings, while technically “isolated” or “refined,” allow and promote the consumption of nutrient-dense whole foods like tuna (tuna salad), eggs (deviled eggs, egg salad), cruciferous veggies (slaws), and steaks (try searing a steak covered in mayo). And even our mayo isn’t nutritionally bereft—it contains choline, folate, and all the other good stuff found in eggs. And our dressings are full of spices and herbs that confer health effects through their phytonutrients.
Also, don’t think you have to focus on “increasing fat.” That’s the mindset that leads to things like chugging olive oil and eating a bowlful of sour cream. High level athletes who need calories at any cost can get away with and even benefit from that, but for most people it makes more sense to focus on reducing excess carbohydrates and eating whole-food sources of fat as they appear naturally.
Also, the lactose intolerant can still have dairy. Try hard cheeses, Greek yogurt, and yogurt and kefir that’s clearly marked “low” or “no lactose.” Butter is fine in all but the most severe cases, and cream is not far off from butter. Ghee is another good cooking fat that should be near zero in lactose.
Anyone else have good “lactose-free” fat sources? Anyone else worried about “keto as a fad”?
Thanks for reading, everyone. Take care!
The post Dear Mark: Abandoning the Keto “Fad,” Ketone Study Calories, and Low-Lactose Fat appeared first on Mark’s Daily Apple.
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