Omega-3 fats are a type of polyunsaturated fat which, historically, humans have consumed in abundance. Notably Mediterranean and Asian diets tend to be very high in seafood, which is our primary source of Omega-3 fats. These fats are known as ‘essential fats’ because our bodies cannot synthesise them, so we need to consume them. Unfortunately when we don’t consume enough – and many, many people don’t – we may be faced with numerous health problems.

Omega-3 Fats and Gut Health

Recent studies have demonstrated that supplementation with Omega-3s impacts the gut microbiome for the better.  These fats seem to increase the production of anti-inflammatory compounds, such as short chain fatty acids.

They are also instrumental in maintaining gut immunity and ensuring gut wall integrity, helping avoid the dreaded ‘leaky gut’.

The balance between Omega-3 and Omega-6

We need to keep the balance between Omega-3 and Omega-6 fats we consume in the right ratio. The trouble is the modern diet tends to provide far too much Omega-6 (it’s in just about everything!) and unless you’re a keen fish eater, not enough omega-3.

Although Omega-6 fats are a necessary part of a healthy diet, having too much tends towards being inflammatory. Omega-3 fats, on the other hand, are anti-inflammatory. Given that most illnesses have inflammation at their root, then you can probably see how many of these problems arise.

An array of very healthy foods are rich sources of omega-6 fats, as are cooking oils such as sunflower oil.

How do omega-3s affect your health?

• Fighting inflammation throughout the body
• Protecting the brain
• They are vital for cardiovascular health
• If you’re pregnant you definitely need them in abundance for foetal development
• They regulate your mood
  Hormone production

What are the signs you may be deficient in omega-3 fats?

• Depression and anxiety
• Dry skin
• Allergies
• Digestive problems
• ADHD in children
• Problems with attention span in adults
• Irritability
• Dry eyes
• Hay fever

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

How can you prevent or reverse a deficiency?

1. Eat Fish Several Times Per Week

The amount you need to eat will vary between individuals, but roughly 2-4 portions a week of mackerel, salmon (wild salmon is preferable), sardines, fresh tuna or anchovies.

3. Reduce your intake of Omega-6 oils

Omega-6 fats are found in everything, so it’s very easy to eat too much. Replacing your usual sunflower cooking oil with healthier alternatives such as olive oil or coconut oil will help with this.
Omega-6 oils tend to be found in a lot of processed foods too, so if you cut down on those it’ll help.

4. If you’re not keen on fish then supplement!

Research tends to suggest that food sources of omega-3s are superior. However, fish is just one of those foods that a lot of people really don’t like.  So if this is you then make sure you take a good quality supplement – of course run this past your healthcare provider if you are on any medications, or have a medical condition.