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Welcome to the Gut Advisor Newsletter! In this issue: Focus on fats: “good fats” vs. “bad fats”, and their effects on brain and gut.
For anyone new- this is a monthly newsletter where we address new, or older but relevant, research findings as well as summarize recent findings or gut-related news. Here, “gut-related” is broadly interpreted, so we will be covering anything that might affect the gut, both “top down” and bottom up”. This means brain/mind things (‘top down”) such as psychology of stress, resilience, and emotion regulation, as well as body-based things (“bottom up”) including inflammation and typical comorbidities of gut disorders, such as pain conditions and autoimmunity.
Table of Contents
An overview: confusing contradictions about fats
For most of my adulthood, having fat in the diet was considered not a good thing. Due to the hypothesized link of dietary saturated fat and cholesterol to diabetes, atherosclerosis, and heart disease (Astrup 2021, Ludwig 2018). “Low fat” diets were considered healthy, but to replace the fats in foods, sugars were added. Because of the consequences of high carbohydrate (especially refined carbs such as sucrose and fructose) on appetite and glucose regulation, this has been associated with increases in obesity, disease, and cardiometabolic disease.
But now the pendulum has swung away from carbs and toward fats and protein. High-fat diets, such as the “keto,” “carnivore,” and “lion diets,” advocate for reduced or no dietary carbohydrates, and thus a high fat and protein intake. But how safe is a high fat diet?
And what are we even talking about when we are talking about fats? First of all: not all fats are created equal (Ludwig 2018, Deen 2021). To understand the benefits and risks of fats, it is important to understand the differences.
Here is some background to understand. There are three main kinds of differences:
Saturated or unsaturated:
Fats are chains of carbons and hydrogens. Saturated fats have as many hydrogens as the carbon chain can take (for fuller explanation of this, you can refer to my book) and are very stable. They store a lot of energy, which is why they are the main fat in adipose tissue. Unsaturated fats are missing one or more hydrogens, so carbon atoms have to share. This makes them less stable than saturated fats, but more flexible. In the body they are mostly found in cell membranes. So basically, the structure of the fats determines their functions.
Chain length: short, medium, or long:
Chain length refers to how many carbons make up the chain. Short chain fats have fewer than 6 carbons, and the main ones (such as butyrate) are made by our gut microbes when fermenting fiber (Du 2025). Medium chain fats, such as coconut oil and many dairy fats, have between 6 and 12 carbons. Long chain fats are more than 12 carbons long and are found in “red meat” (beef, pork, etc.), some dairy fats, and palm oil. Although there is still a need for good research, what we do know points to differing effects of fats of different chain lengths. Short chain fats are necessary for the gut and help control inflammation (Wang 2024). They, like medium chain fats (Dunn 2023, Perna 2022), seem to be either neutral or protective for cardiometabolic disease, aging, and brain-related disorders. In contrast, long chain saturated fats may increase cardiometabolic disease risk.
Oxidized fats and industrial “trans” unsaturated fats
These are the only truly “bad fats” (Folahan 2023, Miller 2017, Oteng 2020). Oxidized fats are ones that are damaged, usually by having a hydrogen “stolen” during inflammation, or by being heated, especially in the presence of oxygen. This process happens sooner for unsaturated fats (vegetable oils), but saturated fats (lard, tallow, butter, coconut, palm) will also be oxidized (Li 2027); it just takes a little longer. The damaging of the fats is a problem because when damaged the fats cannot do their jobs, and they can become pro-inflammatory.
Trans fats are polyunsaturated fats that are mostly produced through chemical processing. They have a lone hydrogen on the opposite side of “native” cis unsaturated fats (Oteng 2020), so their structure is subtly different than native unsaturated fats. They originally were produced as an alternative to saturated fats, in an effort to be more “heart healthy.” But it turns out that they aren’t as “heart healthy” as native unsaturated fats (Oteng 2020), and there have been suggestions that trans fats can promote fat storage in the liver (fatty liver) and induce inflammation. Trans fats can be naturally produced by microbes, and it is reported that dairy products and meat from cows can contain natural trans fats (Oteng 2020). However, the naturally produced trans fats do not seem to have the same deleterious effects as the industrial ones (Oteng 2020), but no one knows why.
What do we know now that can help us decide which fats to eat or cook with?
Overall, our bodies need more unsaturated fats than saturated fats, so it’s best to consume saturated fats sparingly. We can make most fats ourselves, but we must get “essential” fats, omega 3 and 6 polyunsaturated fats, from our diets. Both are precursors for important molecules in our bodies, and we can get them from fish, nuts, and vegetable oils. Green vegetables, such as chard, kale, and lettuce, also have essential omega 3 & 6 fats (Meyer 2003), which may be one reason diets with green leafy vegetables seem to be protective against a wide variety of disease conditions (Wallace 2020), including cancer, immune disorders, and brain-related conditions including cognitive impairment and depression.
Short chain fats, such as butyrate, are not yet classified as “essential” even though we need them for gut health and immune regulation, but we do not make them ourselves. We get butyrate from some of the microbes in our guts (Morrison 2016), and a small amount is found in dairy fats. Probiotic fermented foods can contain the microbes that make short chain fats, and we can eat plenty of fiber to support them. This is probably the main reason why fiber is so important in the diet.
There are often recommendations for cooking only with saturated fats and using vegetable oils only for cold food, but I still prefer my extra virgin olive oil for roasting and sautéing. I’m not heating the oil for very long, and looking at the data it is clear that although a little oil is getting oxidized by 15–30 minutes (Li 2017, Song 2027), it increases more as heating continues. So I keep my cooking times short, and on medium rather than high heat.
Industrial trans fats, such as in margarine and partially hydrogenated vegetable oils (often found in commercial baked goods), should probably be avoided, but natural trans fats (such as the small amount that can be found in dairy) seem to be okay (Oteng 2020), so we needn’t worry about them.
Dr. Lisa Goehler
The “carnivore diet” and the “lion diet”
I’ve been asked lately about the “Carnivore diet” and the “Lion Diet.”
The carnivore diet “is a high-protein fad diet in which only animal products such as meat, eggs, and dairy are consumed” (Wikipedia). From surfing the various websites that promote it and offer “plant-free” menus, according to Carnivorestyle, it has “the potential to (help you) lose weight, get rid of unnecessary body fat, and gain a little muscle without losing the necessary micronutrients.”
Because it excludes all fruits, vegetables, legumes, grains, nuts, and seeds, I can’t imagine how anyone is not going to lose necessary micronutrients without the use of a lot of supplements, including fiber.
According to liondiet.com, “The Lion Diet is basically the closest thing you can get to a whole food elimination diet. It can help the gut to heal the leakiness that can be caused by years of accidental abuse. It also avoids allergens that can bother people who have nervous system and immune system damage. Classically, leaky gut is caused from a standard American diet, medications, biotoxins in the environment, and/or a dysbiotic microbiome that can occur if you’re born through a c-section or you take antibiotics. The Lion Diet is a healing elimination diet.” It eliminates everything but red meat.
With all due gravity, based on what the diet is, and what it claims—what a load of hooey! With this diet, I don’t know how anyone could even survive without LOTS of supplements, especially fiber. It seems like some kind of a cult or scam, but I know people are attracted to it. This is concerning, due to the now well-established link between diets high in red meat and saturated fat with colorectal cancer (e.g., see Journal Club below). It is especially concerning that rates of colorectal cancer are already increasing, notably among young people, who may be more exposed to social media sources such as TikTok where this diet is being promoted.
Inconsistencies of research on “high fat” and “western diet” effects on gut microbes
A study just came across my desk that isn’t new but sheds light on some of the inconsistencies of research on “high fat” and “Western diet” effects on gut microbes (Morrison, et al.).
Much of the mechanistic work on how diet affects physiology and microbes is done with mice. Studies from mice reliably show deleterious effects of high fat diets on cardiometabolic markers and microbe populations.
The researchers noted that when (other) researchers compare high fat diets with the mice’s usual fare (rodent “chow”), the high fat diet had significantly less fiber in it.
For the study, mice were given either low fat/low fiber or high fat/low fiber. Both groups had substantial changes in their microbe populations compared to the normal diet, regardless of the amount of fat.
Given that human diets that are high in fat tend also to be low in fiber, the findings suggest that some (much?) of the deleterious effects of the “Western Diet” on gut function and other outcomes may be due to the lack of fiber as well as the excess of fat. So just another reason to keep an eye on fiber.
Another reason to be wary of ultra-processed foods
A small but rigorous study just published in Cell Metabolism (Preston 2025) has shown that a diet of ultra-processed foods caused an increase in fat gain, along with concerning effects on reproductive hormones in men, compared to when they ate a diet of unprocessed foods. This clinical trial also compared adequate versus excessive calories provided by the diets. This effect was the same no matter how many calories the diets had, so the extra fat was due to some factor specific to the ultra-processed food. What that might be is unknown, but it is concerning.
Full-fat dairy products should be avoided.
“Dietary guidelines around the world recommend the consumption of low-fat and fat-free dairy foods to obtain overall healthy dietary patterns that help meet nutrient recommendations while keeping within recommended calorie and saturated fat limitations” (Torres-Gonzalez 2023). This concern about saturated fat in the diet originated in the 1950s and by now is pretty much dogma. Is this still good advice?
Kernel of truth
Diets high in saturated fats, such as the “Western Diet,” have been linked to cardiovascular disease, diabetes, inflammatory bowel diseases, and possibly even mood disorders. There are so many papers published supporting this that I couldn’t pick one to cite.
Distortion beyond the evidence
One problem in reviewing the literature regarding fats in dairy is that until recently, most studies assumed that low fat was better, and there was no comparison between full and low fat dairy foods (Sochul 2019).
Another problem involves generalizing from studies showing that high saturated fat diets are associated with disease burden to diets with any (low or medium) amounts of saturated fat. Basically, the results were interpreted as “saturated fat = bad.” But we now know, as discussed earlier, that fats are not the same, as there are several different kinds of saturated fats and they do different things in the body.
So, in the last few years researchers have looked carefully at the effects of full fat vs. reduced fat dairy and their possible effects on incidence or courses of diseases such as cardiometabolic disease and colorectal cancer. Meta-analyses, which pool and analyze findings from many studies, now show that dairy fats have either neutral or beneficial effects on cardiovascular risks, insulin resistance, and colorectal cancer risk (Barrubes 2020, Torres-Gonzalez 2023). So the assumption that low or no fat dairy is better is not backed by science.
The evidence was never that strong to begin with. There was an over-reliance on animal models which need to be validated very carefully, and many of these kinds of studies have problems with “ecological relevance”—meaning the studies don’t really model what happens in the real world. For instance, studies that feed animals pure saturated fats don’t illuminate much about how specific fats interact with other components of a whole food such as cheese, milk, or yogurt (the “food matrix”) (Weaver 2021). More recent research has considered the different kinds of fats examined more carefully and what differences there may be (Karura 2023). The findings have shown, as discussed above, that the source of saturated fat (e.g., plant vs. animal; dairy vs. meat) makes a difference in what it does in the body.
So, if you like your full fat dairy, there is no reason to avoid it (La Marche 2025).
Every month, we pick a published (and peer reviewed) article to highlight and discuss.
This month’s selected article
Title
Chewing the Fat with Microbes: Lipid Crosstalk in the Gut.
Authors
Lemons JMS, Liu L.
Publication
Nutrients. 2022
An overview of structure of the gut, gut microbes, and factors affecting gut health, with a focus on fats.
We think this paper is worth a read! Check it out →
We know that our gut microbes play pivotal roles in the health of not just the gut, but of all the other tissues of the body, including the brain. Now a key question is: how does our diet influence our microbes?
In this comprehensive review article, the authors provide an overview of the structure of the gut, gut microbes, and factors affecting gut health, with a focus on fats.
Key points
Most of the cells in the gut lining use ketones for energy (which are famous now due to the ketogenic diet) derived from the short chain fat butyrate made by some gut microbes.
The specific microbes that live in our guts depend to a large degree on what we eat, because basically that is what they get to eat.
Beneficial microbes (such as those that make butyrate) need fiber, so the more fiber in the diet, the more of these microbes.
Poor diets, such as the “Western Diet,” do not feed beneficial microbes, but changing the diet (to, for example, a Mediterranean, other traditional diet, or plant-based diet) can ameliorate the deficiencies. A probiotic may need to be taken at least initially to “repopulate extinct species.”
Some microbes consume fats, and the amount and types of fats affect microbe populations. High levels of saturated fats tend to feed potentially pathogenic bacteria, which then outcompete the beneficial ones. Unsaturated fats seem to have the opposite effect in that they can feed the beneficial species (such as some Lactobacillus and Bifidobacteria species).
High fat diets, especially if high in saturated fats, are risk factors for inflammatory bowel disease and colorectal cancer.
Whereas most of the concerns regarding fat in the diet are focused on cardiometabolic disease, dietary fats are also a key factor in the kinds of gut bacteria we have. This in turn influences risks and protection for gut diseases and beyond.
Relief from an IBS “gut attack”
Here we will pass on “tips” or observations from practitioners or patients about approaches they found helpful for dealing with symptoms of gut problems or ways to keep the gut healthy that have not yet been tested with clinical trials. So, the evidence is anecdotal, but may be worth trying.
One of the most challenging things about irritable bowel syndrome (IBS) is that there aren’t any reliable ways to deal with symptoms, especially for a full-blown “gut attack” (when gut cramps and pain are so bad you are basically bedridden).
Pro-tips are few and far between, too. Many people endorse ginger tea, although it doesn’t help me (even though I find it delicious!). Another tip to relieve pain and cramping is to lie on your left side (I think this does help me). But there is only one way that I have found that can stop a full-blown attack in its tracks. It’s the “red wine trick.”
The red wine trick just involves drinking a small glass of good quality red wine (for anyone in Central Virginia I can recommend King Family Meritage for this purpose). I discovered this accidentally. I have long had sensitivities to “rich” food, like you get in fine-dining restaurants, and it was common to have a gut attack in the night after going out. I had found that I could prevent this by substituting a glass of red wine instead of coffee after the meal. I subsequently discovered it could be used for treatment as well.
I have hesitated to share this trick because red wine does contain alcohol, and I have not wanted to offend anyone by advocating for alcohol consumption. I can say that the alcohol doesn’t seem to be a factor, as white wine is ineffective, and beer makes it worse. (Yes, as a scientist I had to test this out.) But after giving a seminar about the gut in Alexandria, LA, a woman came up to me and said that, as I had mentioned that I suffer from IBS, she had a trick for me. She has IBS too, and she had found that a small glass of good red wine could stop her gut attack. Me too! Now, this did suggest to me that this trick might in fact be able to help other people, beyond the two of us. This woman lives in a different part of the country than I do, and we are of differing ethnicities, but it helps us both.
If anyone has any other tips for how to deal with gut attacks, please do not hesitate to send them to [email protected]
Do you have a tip for us? Let us know!
Every month we will highlight an easy to make, gut-healthy dish that we are eating now!
Roasted Butternut Squash Soup with Thai Curry and Coconut
It’s Fall harvest time, so we are eating Roasted Butternut Squash soup! This soup marries sweet, spicy, and tart flavors with the umami of mushrooms, and it can be vegan too.
Ingredients
1 medium to large butternut squash
~ 1 Tablespoon olive oil
2-3 cloves garlic, minced or roasted
1 teaspoon ginger, preferably freshly grated
2 Tablespoons (or to taste) Thai red curry paste
2 cups chicken bone broth or vegetable broth
1 (15 oz) can of full fat (not “light”) coconut milk
2-3 portobella mushroom caps, cubed and roasted Sriracha sauce, to taste
Freshly ground pepper, to taste
Juice from 1 lime
Basil and/or cilantro, preferably freshly chopped (about 1/3 cup) for garnish
Green onions, about ½ cup, for garnish
Peanuts or cashews, about 1/3 cup, chopped for garnish
Steps
Wash squash, place in a roasting pan, and make slits in the skin all around it. Rub on the olive oil, and roast at 400 degrees for about an hour. The skin on the squash should be turning brown, the slits bubbling, and the squash softened so that it is flat on the pan.
Take 2 or 3 (or more if you like garlic) unpeeled garlic cloves and place on a small sheet of aluminum foil. Drizzle olive oil over them, and wrap the aluminum foil up like a packet. Put in the oven with the squash, for about 30 minutes. Remove from oven, let cool, and pop out the garlic cloves.
Mushrooms can be roasted any time in the previous week. The cubed mushroom chunks just need to be tossed in olive and spices such as garlic or Thai curry spices. Roast for 15-20 minute at 350 degrees.
When the squash is done, let cool until it not too hot to peel the skin off. I find making slits in the skin all around the squash to divide the skin into sections makes it easier to peel. Scoop the peeled squash into a soup pot. The seeds in the squash are all at the bottom and easy to scoop out when you get there.
Add the broth and garlic cloves, and using an immersion blender, blend until pretty smooth. I bought an immersion blender specifically for this recipe and have not looked back since! If you don’t have or want one, you can blend it in batches with a regular mixer/food processer. If you don’t have one of the those, the roasted squash is soft enough you could probably use a potato masher.
Add the ginger and curry paste and simmer. Once well-heated, add the coconut milk and mix well. Taste to check that the level of spice is to your preference, and add sriracha if desired.
Prepare the green onions, cilantro, and nuts for garnish
Just before serving, add the lime juice.
Spoon the soup into bowls, and if you have any coconut milk left, pour a little in and swirl around and add garnishes.
This should make about 4-6 medium servings.
Enjoy!
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About the Author
Lisa E. Goehler, Ph.D. is a neuroscientist and expert in the science and treatment of psychological stress, chronic inflammation, and gut-related disorders. She pioneered the study of how GI-tract related bacteria can interact with the brain to lower mood and increase anxiety. Throughout her career, she authored over fifty publications and contributed to peer review for scientific journals and funding agencies, including the National Institute for Health.
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https://en.wikipedia.org/wiki/Carnivore_diet
https://carnivorestyle.com/carnivore-diet/meal-plans/