Animal fat is a cornerstone of the GAPS diet, providing essential nutrients, energy, and support for healing. Let’s explore the different types of animal fat, how to incorporate them into your diet, and practical tips for maximising their benefits.

Types of Animal Fat to Enjoy

The GAPS diet embraces a variety of animal fats, each offering unique benefits. Here’s a list of fats to consider:

• Lard (from pork)
• Tallow (from beef or lamb)
• Duck Fat
• Goose Fat
• Schmaltz (rendered chicken fat)
• Bone Marrow
• Butter (preferably raw and grass-fed)
• Ghee (clarified butter, ideal if you’re sensitive to milk solids)
• Egg Yolks
• Cultured Cream (24H fermented, full-fat cream)

These fats are not only nutrient-dense but also highly satiating, making them a necessary addition to every meal.

How Much Fat Should You Eat?

The simple answer is: as much as you can tolerate and as much as you fancy. Dr. Natasha Campbell-McBride, the creator of the GAPS diet, advises against rigidly counting or measuring fat intake. Instead, she encourages developing your innate intuition and listening to your body. Ask yourself, “Do I fancy another portion of fat?” If the answer is yes, go for it.

Signs You May Be Overdoing It

While the general rule is “the more, the merrier,” there are a few signs that you may need to slow down:

• Nausea
• Vomiting
• Gallbladder Pain

Other fat-related symptoms, such as floating stools, are often temporary and can be ignored initially. However, if you experience loose stools or diarrhoea, it’s a good idea to reduce your fat intake temporarily.

Starting Slowly: A Gentle Approach

If you’ve been on a low-fat diet, your gallbladder may need time to adjust. Jumping straight into consuming large amounts of fat can overwhelm your system. Instead, start slow:

• Begin with 1 teaspoon of butter or lard and gradually increase the amount as your body adapts.

Over time, you may find yourself consuming 2 cups of animal fat daily or even more. Some people thrive on higher amounts, while others thrive on less.

According to Dr. Natasha, both the mother and father should eat a massive slab of raw cured pork fat, known as “salo,” daily for at least a month, if they have fertility issues. This helps to awaken and nourish the hormonal system.

Factors That Affect Fat Needs

Your fat intake may vary depending on certain factors:

• Vegetable Consumption: The more vegetables you eat, the more fat you’ll need.
• Hydration Levels: If you’re dehydrated, your body needs more fat.
• Tissue damage: The more damage in the body, the more fat is needed.

Tips for Digesting Fat

If you struggle with digesting fat, try these strategies:

• Eat Smaller Portions: Spread your fat intake throughout the day rather than eating a large amount in one sitting.
• Try Cold Fat: Cold fat can be easier to digest. Freeze butter, lard, or tallow and consume it chilled.
• Start with One Fat: Choose a single type of fat that your body tolerates well and stick with it while gradually introducing others.
• Choose Organic: Since toxins accumulate in fat, always opt for organic, grass-fed, and toxin-free sources.
• Incorporate Fatty Cuts: Choose naturally fatty cuts of meat, like pork belly or ribs, to increase your fat intake without needing to add extra fat.
• Use Fat as a Condiment: Drizzle melted tallow or butter over vegetables and meat to enhance flavour and nutrient density.
• Supplement with Digestive Aids: If needed, ox bile supplements can support fat digestion.
• Support the gallbladder: coffee enemas, bitter foods, beet kvass, caster oil packs are a great start.

For those who are struggling to increase or tolerate eating animal fat, don’t forget to put it on your skin. Your body will take nutrients via skin, bypassing the digestive system and not overwhelming the gallbladder. Would it be as healing and nourishing as digesting fat? No—but it is a good start. Don’t underestimate it.

No one can tell you the exact amount of fat your body needs—that’s for you to discover. Trust the process, listen to your body, and be patient as you adapt to a higher fat intake. Remember, animal fats are nourishing and essential for healing on the GAPS diet. Whether you’re enjoying a spoonful of butter, a slab of salo, or a bowl of bone marrow soup, embrace these nutrient-rich fats as part of your journey to optimal health.