Imagine your gut as a bustling city. You need a variety of residents (bacteria!) to keep things running smoothly. Healthy fats, like monounsaturated and polyunsaturated fats, are the VIPs. They help these good gut bacteria thrive by:

• Being the ultimate bouncers: They help absorb essential vitamins (A, D, E, and K) – like VIP passes for the good bacteria to access all the good stuff.
• Calming things down: Omega-3s from salmon, flaxseeds, and walnuts act like firefighters, reducing inflammation that can wreak havoc in your gut city.
• Encouraging diversity: Healthy fats promote a vibrant mix of good bacteria, like having a variety of shops and restaurants – the more diverse, the healthier the gut city!
• Building strong walls: They support your gut lining, which acts as a barrier to keep the "bad guys" out. Think of it as the city walls, keeping everything safe and sound.
• Fuelling the locals: Fats are like an energy source for the cells lining your gut, keeping them working efficiently to absorb nutrients and keep bad stuff at bay.

But not all fats are created equal. Here's what to ditch from your gut health grocery list:

• Trans fats: These villainous fats, created through a process nobody likes, can cause inflammation and digestive distress. Think eviction notices for the good gut bacteria! Avoid processed and fried foods, some kinds of margarine, and packaged snacks – they're full of these troublemakers.
• Omega-6 overload: Omega-6s are important, but too much can be like having only fast-food restaurants in your gut city. Processed vegetable oils (soybean, corn, sunflower) are high in Omega-6s. Opt for olive or avocado oil – they have a healthier balance with Omega-3s.
• Too much-saturated fat: The jury's still out on saturated fats, but moderation is key. Think fatty meats, poultry skin, and full-fat dairy. Limit these to keep your gut city balanced.

Here's the gut-friendly takeaway:

Ditch the low-fat imposters – they often sneak in extra sugar and salt! Embrace healthy fats from sources like avocados, nuts, seeds, and olive oil. Limit the troublemakers, and create a gut city that thrives! Remember, a balanced approach to fat is key to a happy gut and a healthier you.

Come and join the Facebook group She's Got Guts® to get more inspiration on how to support your gut