Is The Secret Ingredient To Microbiome Balance Hiding In…Fat?

Fat has long been villainized as the pathway to poor health, with “low-fat” claims plastered across food labels as the better-for-you option. But here’s the thing: Not all fats are created equal. And to demonize all fats just doesn’t make sense.

The body literally cannot function without fats and research even suggests that certain often-scrutinized saturated fats might have major gut microbiome balance benefits. You’ve probably heard of these saturated fats before. They’re called medium-chain triglycerides (or MCTs)—and though they’re perhaps most famous as an energy source for keto dieters and endurance exercisers, their health benefits suggest we may need to reevaluate our current characterization of saturated fats.

Read on for more about MCTs, including how they work in the body (hint: it’s different than other fats), plus how your newfound knowledge of these funky fatty acids should inform your nutrition and health moves in the future.

• ABOUT OUR EXPERTS: Christiane Matey, M.S.H.S., R.D.N., L.D.N., A.B.A.A.H.P., is a registered dietitian and founder of MINT Nutrition. Chris Mohr, P.h.D., R.D., is a registered dietitian and fitness and nutrition advisor at Fortune Recommends Health. Adrian Hernandez, M.S., R.D.N., is a certified gastrointestinal dietitian nutritionist and owner of AEH Nutrition LLC. 

The Science On Medium Chain Triglycerides

Medium-chain triglycerides (MCTs) are a type of saturated fat typically found in coconut oil, palm oil, and full-fat dairy products like cheese, milk, and butter, says Chris Mohr, P.h.D., R.D., a registered dietitian and fitness and nutrition advisor at Fortune Recommends Health. The body doesn’t produce MCTs on its own, so you need to consume them from food or MCT supplements.

MCTs have shorter chains of carbon atoms than fats known as long-chain fatty acids (think olive oil, fish oil, nuts, and avocados), which are plentiful in our diets, explains Mohr. This makes them easier to digest and utilize within the body.

“MCTs are easily absorbed through your blood and transported to the liver,” explains Adrian Hernandez, M.S., R.D.N., a certified gastrointestinal dietitian nutritionist and owner of AEH Nutrition LLC. In fact, MCTs actually skip an entire part of the digestion and absorption process that other fats go through because they travel straight from the intestine to the liver due to their small size, he explains. From there, the liver converts MCTs to ketones—used for quick energy—instead of storing them as fat. 

Given that, it’s no wonder MCTs were so popular a few years ago among keto-dieters and others trying to lose weight. After all, there’s evidence that MCTs increase thermogenesis (the metabolism-boosting process in which the body uses extra energy to process nutrients we consume) and satiety more significantly than other fats.

MCTs And The Gut Microbiome

Lately, MCTs have gotten some attention for an unexpected perk: promoting a healthy gut microbiome.

Quick refresher: At a high level, your gut microbiome is responsible for metabolizing nutrients, promoting digestion, controlling your immune system, destroying harmful bacteria, and ultimately managing inflammation, says Christiane Matey, M.S.H.S., R.D.N., L.D.N., A.B.A.A.H.P., a registered dietitian and founder of MINT Nutrition. “Our gut microbiome is always seeking balance, but when it’s not in balance, it can wreak havoc on many systems throughout the body,” she explains. 

Interestingly, research suggests MCTs may be of some help here. According to Matey, MCTs contain a compound known as caprylic acid, which creates a gut environment inhospitable for the growth of bad bacteria. “Caprylic acid works as a buffer, preventing bad-guy microbes from growing throughout the intestinal tract,” she explains. In doing so, MCTs can ward off the overgrowth of gut bugs best kept in check, including Candida, a naturally occurring fungus that can stir up serious trouble when it grows out of control. (Candida overgrowth is known to worsen digestive issues such as ulcerative colitis and Crohn’s disease, among other things, per Matey.)

Read More: 15 Signs Something Is Off With Your Gut

“We want good bacteria to grow and bad bacteria to decrease to keep our gut biome balanced—and MCTs help keep the bad bacteria from replicating and getting out of control,” Matey explains. Research backs this up, suggesting that MCTs have microbe-balancing actions that benefit the overall harmony of the gut microbiome.

Research also suggests that, by promoting microbiome balance, MCTs help the body maintain overall balance and enhance immune function. Specifically, studies have found that MCTs decrease the production of pro-inflammatory cytokines (a type of protein that affects the immune system), while simultaneously elevating anti-inflammatory markers. 

In doing this, MCTs can support short-chain fatty acid production and absorption, according to Hernandez. “The major short-chain fatty acids are butyrate, propionate, acetate, and valerate, but butyrate is the primary energy source for the colonocytes (the cells that line the intestinal walls), fueling the function, health, and strength of the gut lining and helping to keep harmful bacteria, pathogens, and allergens from entering the bloodstream,” he says.  

Research supports this notion, showing that MCTs contribute to butyrate production, laddering up to healthier colonocytes that can promote a healthy mucosal barrier and regulate the body’s immune response, Hernandez says.

This can significantly impact your chronic health: “A thin, inflamed, and weak gut lining can lead to poor immune health, food sensitivities, gastrointestinal issues, and dysbiosis (a bacterial imbalance),” Matey says.

Should You Try MCTs For Gut Health?

MCTs are generally considered safe and are easy to get from a healthy diet. After all, they’re naturally found in coconut oil, palm kernel oil, grass-fed butter, and milk from cows, sheep, and goats (again, grass-fed!). Matey recommends cooking or baking with coconut oil or grass-fed butter instead of conventional butter or vegetable oils to up your intake. 

You can also always check out MCT oils, which are produced by purifying coconut and palm oil, says Hernandez. Just make sure to purchase MCT oils from a reputable store like The Vitamin Shoppe. “Read the label to ensure it’s 100 percent pure MCT oil sourced from coconuts or palm kernels and has been third-party tested,” Matey says. From there, you can add one to two tablespoons of MCT oil to smoothies or coffee daily to reap the benefits, suggests Mohr. 

Read More: What Happens When Your Diet Falls Short On Fat

That said, those with digestive issues, fat sensitivities, and/or a fat malabsorption disorder should avoid MCT oil supplementation without talking to a healthcare provider since it may cause gastrointestinal distress such as nausea, vomiting, or diarrhea in high or concentrated quantities, says Matey. ​​If this sounds like you, make a conscious effort to include more MTC-containing foods such as palm oil, coconut oil, and full-fat, grass-fed dairy (think butter, yogurt, and cheese) in your diet for MCT benefits with fewer gastrointestinal symptoms.

Finally, remember that MCT oil is not a magic solution for complex or chronic gut health conditions. Like most things in life, it’s best consumed in moderation alongside a well-balanced diet, Mohr notes.