Fat intolerance: causes, symptoms and what helps

Fat has its bad reputation wrongly, because it is vital for our body. However, if you have too much fat, you can experience symptoms such as stomach pain or diarrhea. You can now find out why this is the case and whether you suffer from a fat intolerance:

In this article you will learn:

  • What does fat intolerance mean?
  • What symptoms can a fat intolerance have?
  • What can I do if I have a fat intolerance?
  • What do I have to pay attention to when eating if I have a fat intolerance?
  • Which home remedies can help with fat intolerance?

Fat intolerance: what is it and what can be the causes and symptoms?

It still has a bad reputation for some, but it’s essential for our body . We’re talking about fat. There is animal and vegetable fat and we get it through our food.

Since fat is a flavor carrier, it ensures that the food tastes really good – and that we eat a lot of it. It is therefore not surprising if we eat too much fat every now and then – and then feel it too. From a chemical point of view, fat molecules are so-called esters, which consist of a molecule of glycerine to which three fatty acid residues are bound. The different fats differ in the length and nature of the fatty acids they contain.

Especially after a fatty meal, you can get stomach pain, heartburn or even diarrhea . We will now clarify whether and when a so-called fat intolerance is present.

What does a fat intolerance mean?

So-called intolerance or intolerance can occur with some foods . You may be familiar with fructose intolerance or histamine intolerance , which is noticeable, for example, through an intolerance to spinach .

In the case of fat intolerance or fat intolerance , your metabolism cannot process the fat properly because the corresponding enzyme is missing. Small amounts do not pose any problems in and of themselves, only if you consume a lot of fat, you may get corresponding symptoms.

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Your family doctor can determine whether you actually have an intolerance, for example with an exclusion diet . You will only be given selected foods to eat under medical supervision. Based on your reactions after eating, it can be determined whether and what you are reacting to.

What symptoms can a fat intolerance have?

An intolerance is particularly noticeable in the digestive tract, for example through the following complaints that only appear a while after eating:

  • stomach pain
  • nausea
  • Flatulence
  • diarrhea
Fat intolerance manifests itself in abdominal pain, nausea or digestive problems.

However, these complaints do not necessarily have to come from an intolerance. If diarrhea, constipation, gas or abdominal pain keep coming back and these affect your life a lot, you may have what is known as irritable bowel syndrome ( IBS ) . Only a doctor can clarify whether this is actually the case. You can find initial information here: Irritable bowel syndrome: When will I be affected and what will help me?

Which symptoms suggest another cause?

An intolerance usually manifests itself with complaints in the gastrointestinal tract that occur after eating. However, there is a chance you mistakenly believe that fat is to blame. Therefore, here are a few other causes with corresponding symptoms:

    • Foodallergy : Sometimes you may not have an intolerance, but an allergy. You can find more information in the article Difference Between Allergy and Intolerance . It doesn’t have to be a fat allergy. The main allergens in Europe are wheat, milk, eggs, soy, nuts and seafood . You see, some of these are foods with a lot of fat.

      If you have an allergy, you can have the following symptoms immediately after consuming it:

      • Contact rash on lips, hands
      • itch
      • Swelling of the mucous membranes

      If you are concerned that you may have an allergy, please clarify this with your family doctor as soon as possible. Because an allergy can trigger a life-threatening anaphylactic shock .

  • Fat digestive disorder: Fat is actually very difficult for your body to use . The fat must first be brought into a kind of solution. This happens, among other things, through the bile juices. Then enzymes break down the fat into its components. The fatty acid chains are split off from the glycerine residue and the long fatty acid chains themselves are also broken down and converted into new fatty acid residues.

    Many organs are involved in fat digestion. As soon as something is wrong here, it can lead to a fat digestion disorder. The undigested fat is then excreted in your stool. Because of this, the so-called fatty stoola clear indication of this disease. You can find out more about this disorder in our article Fat digestive disorder and fatty stool: causes and what can help .

What can help with fat intolerance?

If you actually have a fat intolerance, you can find out which foods you are reacting to in consultation with your doctor. Because with this knowledge it will be easier for you to change your diet – that is, to find and replace the stressful foods .

To do this, you use, for example, a food diary in the form of an app or something similar. Here you carefully write down each meal and the ingredients and the subsequent symptoms.

What else can I do if I have a fat intolerance?

You can also actively support your digestion, for example by moving a little after eating. The digestive walk rightly bears the name: If you move, your bowels move too. This movement aids your digestion.

Your eating habits will also be examined. Notice how fast you eat and how you feel. The more mindful you can eat , the better for you. This includes enjoying the food in peace and quiet and chewing slowly and thoroughly.

Your sitting position can also help you digest the food well. When you sit upright in a chair, your stomach can relax and work. On the other hand, if you squeeze on the couch, folded up, it will also be more stressful for your organs to do their job.

What do I have to pay attention to when eating if I have a fat intolerance?

Throughout the week, you can use the food diary to find the foods that are causing your discomfort. Of course you delete these from your meal plan, but you shouldn’t do without fat entirely. Because fat is vital for your body . Dietary fats also contain indispensable fat-soluble vitamins.

Perhaps it will help you to see which fats you can cut out and which you can still eat. Nutrition experts recommend replacing saturated fats with polyunsaturated and monounsaturated fats. Foods that contain omega-3 fatty acids are also recommended because they are beneficial for heart health. Our body cannot produce these unsaturated fatty acids itself, so we have to rely on ingesting them through healthy fats. Foods that contain healthy fat include:

  • Vegetable oils such as olive oil, sesame oil, and rapeseed oil
  • Nuts, such as almonds
  • Avocado
  • Seeds like sunflower, pumpkin, and sesame
  • We fish for fat from salmon, herring and cod
Omega-3 fatty acids are important to your health. Even if you have a fat intolerance, you should not completely do without salmon, avocado and the like.

Your health will thank you if you eat a balanced diet. We have a few ideas for delicious food for you. Take a look at our stomach-friendly recipes , which, among other things, get by with little fat.

Which home remedies can help with fat intolerance?

There are a few home remedies that can alleviate the symptoms that a fat intolerance can trigger. Since these are quite extensive, we link you to our best tips about home remedies for your digestion:

  • Home remedies for abdominal pain
  • Home remedies for nausea
  • Home remedies for flatulence
  • Home remedies for diarrhea
  • Home remedies for digestion

Fat intolerance: causes, symptoms and what helps

With a fat intolerance , your body lacks enzymes to process the fat properly. As a result, you may experience discomfort if you consume a lot of fat at once. The symptoms typically affect the digestive tract and appear some time after you eat.

You can have a doctor test whether you have an intolerance with the help of an exclusion diet. This diet takes place under medical supervision. Then, in consultation with your doctor, you can adjust your diet accordingly.

It is important that you do not completely give up fat , as this and the fat-soluble vitamins and unsaturated fatty acids it contains are essential for your body. You should therefore pay attention to which foods you tolerate well and from what quantities your symptoms appear. Our recipes with black seed oil are a good idea .

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