Healthy fats including avocado, nuts and oily fish supporting gut and heart health

Why Healthy Fats Are Important for Your Gut, Brain and Overall Health

Healthy fats are essential for brain health, gut health, hormones and inflammation balance. Omega-3 fats such as EPA and DHA help support cognition, the gut lining and overall wellbeing.

Poor fats.

They’ve been demonised for decades, and many people still fear them or feel confused about which fats are “good” or “bad”.

But what I often see in clinic is that many people are actually not eating enough of the right fats — especially the fats that support the brain, gut, hormones and nervous system.

And this matters.

Healthy fats are not something to avoid. They are something the body needs.

Let’s break it down simply.

You can watch my video on Why we need fats or read on to find out why and which fats we need.

Listen to the Podcast Version

Are Saturated Fats Really Bad for You?

Fresh avocado as a source of healthy fats for overall health

For many years, saturated fats were blamed for heart disease following early research in the 1950s.

However, more recent research has questioned some of the earlier conclusions around saturated fat and cardiovascular health.

What’s important is looking at the overall quality of the diet rather than fearing all fats.

The body actually needs fats for:

Hormone production
Brain structure
Cell membranes
Vitamin absorption
Energy Nervous system function

The conversation around fats is far more nuanced than it used to be.

Omega 3 vs Omega 6: What’s the Difference?

Nuts and seeds containing essential fatty acids including omega 3 and omega 6

Omega 3 and Omega 6 are known as essential fatty acids because the body cannot make them on its own.

They must come from food.

Omega 6 fats are commonly found in:

Sunflower oil
Corn oil
Soya oil
Vegetable oils
Many processed foods

Omega 3 fats are found in:

Oily fish
Flaxseeds
Chia seeds
Walnuts
Dark green leafy vegetables

The problem is that many modern diets contain far too much Omega 6 and not nearly enough Omega 3.

This imbalance may contribute to inflammation in the body.

And inflammation is something I see linked to many health concerns, including gut issues, joint pain, skin flare-ups and poor cognitive health.

I’d really encourage you to start checking food labels more closely.

Many ultra-processed foods, plant milks, dressings and convenience foods contain high levels of Omega 6 oils.

Why EPA and DHA Matter for Brain and Gut Health

Salmon rich in omega 3 fats EPA and DHA for brain and gut health

Not all Omega 3 fats are equal.

You may have heard of:

ALA is found mainly in plant foods.

However, EPA and DHA are the forms most strongly associated with benefits for the brain, eyes, gut and nervous system.

The challenge is that the conversion of ALA into EPA and DHA in the body is extremely poor.

This is why oily fish is often considered such an important source.

EPA and DHA support:

Brain structure and cognition
Mental clarity and concentration
Healthy vision
Cell membrane health
Nerve transmission
Gut lining integrity
Inflammation balance

The brain itself is made largely from fat, particularly DHA.

You may also enjoy reading: How to support brain health naturally

Healthy Fats and Gut Health

As a gut health nutritionist, this is an area I’m particularly interested in.

The cells lining the gut renew incredibly quickly, and healthy fats help support the integrity and flexibility of these cells.

Healthy fats may also help:

Support microbial diversity
Calm inflammation in the gut
Support the gut lining
Help absorb fat-soluble nutrients

You may find these helpful too:

How a healthy gut supports a healthy brain

The best probiotic foods for gut health

Best Food Sources of Healthy Fats

Some of the best dietary sources include:

Oily fish

Sardines
Salmon
Mackerel
Herring

Plant sources

Walnuts
Chia seeds
Flaxseeds

Other healthy fat foods

Eggs
Avocados
Extra virgin olive oil
Nuts and seeds

When choosing fish, quality matters.

Wild Alaskan salmon, sardines and North Atlantic mackerel tend to be lower in mercury than larger fish like tuna.

One word of caution, our seas are so polluted now that it’s important to reduce exposure to heavy metals like mercury and PCBs. This NRDC Fish Mercury Guide helps explain the toxicity of fish and how to choose wisely.

What If You Don’t Eat Fish?

This is something I hear often.

Ideally, aim for around three portions of oily fish per week.

But if you don’t eat fish regularly, supplementation may be worth considering.

Rather than looking for a generic “Omega 3 supplement”, I would look for one containing meaningful levels of EPA and DHA. Look for a DHA/EPA fish oil supplement containing a daily dose of 700-1000mg combined.

Quality and purity are really important.

High quality omega 3 fish oil supplements containing EPA and DHA

Healthy Fats for Vegans and Vegetarians

The good news is that algae-based EPA and DHA supplements are now widely available.

This can be particularly helpful for vegans and vegetarians, as plant-based diets may otherwise provide lower levels of these important fats.

Algae based omega 3 supplement for vegans and vegetarians

You may also enjoy Choline – an essential overlooked brain nutrient

Final Thought

Sometimes nutrition advice becomes so complicated that we lose sight of the basics.

Healthy fats are not something to fear.

They are essential for:

The brain
The gut
Hormones
Cell health
Inflammation balance
Long-term wellbeing

And often, small dietary changes can make a meaningful difference over time.

If you’re struggling with gut symptoms, inflammation, fatigue or simply want to feel healthier and more energised, you’re very welcome to book a free 20-minute discovery call.

We can talk through what’s going on and what may help support you moving forward.

Caroline x

Photo of Caroline Peyton, the author of expert nutrition and gut health articles

FAQs

Why are healthy fats important?

Healthy fats help support brain health, hormones, cell function, gut health and inflammation balance throughout the body.

What are the healthiest fats to eat?

Omega 3-rich foods such as oily fish, walnuts, flaxseeds and extra virgin olive oil are often considered some of the healthiest fats.

What’s the difference between Omega 3 and Omega 6?

Both are essential fatty acids, but many people consume too much Omega 6 and not enough Omega 3, which may contribute to inflammation.

Are healthy fats good for gut health?

Healthy fats may help support the gut lining, microbial diversity and inflammation balance within the digestive system.

Can healthy fats support brain health?

Yes, fats such as DHA and EPA are important structural fats within the brain and nervous system.

Photo of Caroline Peyton who runs the nutrition and gut health facebook group

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