Learn Dr. Natasha Campbell-McBride’s recommendations and tips for supporting fat digestion on the GAPS diet.
Improving fat digestion on the GAPS diet
If you’ve read any of Dr. Natasha’s books, you’ll know she talks a lot about animal fats and their benefits on our bodies. When you start eating more animal fats, you might discover that your body has difficulty with fat digestion on the GAPS diet. Don’t be discouraged. GAPS diet fat absorption issues are actually fairly common, and there are ways to improve digestion so you can add more healthy fats to your diet.
I highly recommend reading both of Dr. Natasha’s books to do well on the GAPS diet. Check out my GAPS diet book comparison, where I compared her blue and yellow books and talked about which one you should start with, depending on the symptoms you’re dealing with.
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Healthy fats for digestion on the GAPS diet
Dr. Natasha says animal fat is super important for multiple systems in our bodies, including brain function, hormone balance, skin health, immune strength, and gut health (source). That said, there’s a ton of misinformation about consuming fats. A lot of people are preconditioned to believe fat is “bad” and are afraid of eating a lot of animal fat.
Our bodies can get used to not getting enough fat. The liver reduces bile production, thinking it’s unnecessary. Over time, this becomes the new normal. Then, when you start increasing your fat intake, your body might struggle to adjust. But don’t let that intimidate you. I’ll share Dr. Natasha’s best fat digestion on the GAPS diet tips to make the transition easier.
GAPS diet tips for better digestion
- Go slowly. Dr. Natasha recommends at least half a cup of additional animal fat every day, and her latest recommendation is to work up to 1 cup of additional animal fat, every day.
- As your body adjusts, she says to slowly work up to about one cup of additional animal fat every day.
- Stay consistent. Dr. Natasha says eating a good amount of fat every day is important.
- Nausea can be a sign that your liver is signaling that it is not yet comfortable handling the increased fat intake.
- If nausea occurs, reduce your fat intake slightly and stay at that level until your body feels comfortable, then gradually increase it again.
- You can also take herbal digestive bitters to reduce nausea. I really like these ones by Urban Moonshine.
- Digestive bitters can help because they encourage your liver to produce more bile to help digest fats.
- Dr. Natasha also recommends taking ox bile supplements to boost your body while your liver gets used to making more bile. My favorite ones are these from Allergy Research Group.
Using digestive enzymes on the GAPS diet
Dr. Natasha recommends ox bile supplements to support fat digestion on GAPS as the body adjusts to producing more bile. GAPS diet digestive enzymes provide additional support to help break down foods, reducing discomfort like bloating, burping, and gas. Herbal digestive bitters can also boost stomach acid and liver function, improving digestion further.
Fat metabolism on the GAPS diet for liver support
The liver plays a key part in releasing bile into the digestive tract. You won’t produce the bile needed to digest those fats if your liver struggles. Liver support becomes important. In my experience, pretty much anybody who needs GAPS has a liver that is overwhelmed and needs some support.
Dr. Natasha’s blue book Gut and Physiology Syndrome has some great techniques. She says drinking beet kvass is a great way to support the liver. Start gradually by diluting a teaspoon in 4 ounces of water and slowly increasing the amount to 4 oz on an empty stomach first thing in the morning and then in the middle of the afternoon.
More of Dr. Natasha’s recommendations to support your liver
- Epsom salt baths can be wonderful (and relaxing).
- Dry brushing your skin before an Epsom salt bath is great for detoxing.
- Getting enough sleep is essential for a healthy liver.
- Castor oil can also be helpful. Massage the area around your abdomen, focusing on your liver. Then, place a cotton towel over it, followed by an old-fashioned hot water bottle. Let it sit as long as it’s comfortable, even while you sleep, as this can help decongest your liver.
- Eating fresh bitter herbs in season
Gradually increasing animal fat intake on the GAPS diet
Dr. Natasha recommends a gradual approach to prevent symptoms like nausea, which can happen if the liver needs time to ramp up bile production. Create a GAPS diet meal plan with plenty of healthy fats you can quickly grab and add to your daily meals so it’s not so overwhelming. She says to start with small amounts of fats like butter, ghee, or tallow, and slowly increase your intake to allow your body to adjust.
She sometimes recommends little supports like GAPS fat digestion supplements to help your body acclimate to digesting those fats.
What animal fats are good for making tallow?
You can use tallow made from other animals besides beef. Lamb, bison, deer, elk, or any game tallow are equally rich in nutrients and beneficial fats.
Can eating a lot of animal fat make me gain weight?
No, but I understand why you’re asking. Dr. Natasha says animal fat helps produce healthy hormones and provides nutrients for the brain. It doesn’t make you fat. Weight gain comes from processed, refined carbohydrates and your body storing toxins.
Can people who had their gallbladder removed still digest fat?
Yes. Dr. Natasha says that the liver will adjust over time to create a way to store bile like your gallbladder used to.
Benefits of incorporating a variety of fats
Dr. Natasha says incorporating a variety of fats on the GAPS diet is important for providing those essential nutrients that support gut healing. Some plant-based fats like cold-pressed olive or coconut oil can be beneficial, but you’ll want to focus mainly on animal fat since it provides the most benefits.
The best healthy fats on the GAPS diet
- Lard
- Tallow
- Duck fat
- Chicken fat
- Goose fat
- Cod liver oil
- Butter and ghee
I like to make my GAPS diet food list ahead of time and keep little jars or containers of different animal fats on my countertop for quick access. Keeping butter and a container of lard on my countertop works well because I can just add a spoonful to whatever I’m making. I also have tallow in the fridge and some bigger chunks in my freezer.
Throughout my day, I add a spoonful of fat to whatever I eat, such as meat stock or soup. I even have a slab of butter next to leaner meat, like steak. You can also make delicious garlic butter with herbs to pair with leaner meats. Another option is having little cubes of cold cut-up butter with berries or whatever sweeter things you like.
Transitioning to the GAPS Diet posts to check out next
GAPS Intro Diet Vegetables Explained
What to do About Constipation on the GAPS Diet
Is the GAPS Diet right for you?
I’d love to hear your thoughts! Have you tried the GAPS diet, or are you considering it for gut wellness or other health reasons? Share your experiences, GAPS diet benefits you noticed, questions, or concerns in the comments below—we’re here to support and learn from each other!
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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
The information in this blog post is my personal experience and opinion. It is for general information purposes only, may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.