We all know the feeling: a weekend away, a few too many takeaways, or perhaps a couple of indulgent dinners with friends.
It’s easy to think that a few days of rich, fatty food won’t do much harm—after all, what’s the worst that could happen in just 48 hours? Well, according to new Australian research, the answer might surprise you.
A groundbreaking study from Melbourne’s WEHI (Walter and Eliza Hall Institute) has revealed that just two days of eating high-fat meals can trigger ‘hidden’ inflammation in your gut, long before you notice any physical symptoms.
This silent inflammation could be quietly setting the stage for chronic health issues years down the track.
The research, published in the journal Immunity, found that short-term exposure to fatty foods depletes a crucial gut-protective protein called IL-22.
This protein acts as a bodyguard for your gut lining, helping to keep inflammation at bay and maintain a healthy barrier between your digestive system and the rest of your body.
Chronic inflammatory diseases—such as coeliac disease, inflammatory bowel disease, and even rheumatoid arthritis—affect about one in three Australians.
While we’ve long known that diet plays a role in these conditions, the exact mechanisms have remained a bit of a mystery. This new research helps connect the dots, showing that even brief periods of unhealthy eating can have lasting consequences.
Dr Cyril Seillet, a study’s senior author, explained: ‘The more saturated fats we eat, the more inflammation that builds up—gradually weakening our gut defences and increasing our susceptibility to chronic inflammation.’
‘But this inflammation build-up is initially silent, remaining hidden in our bodies until years later, where it can present as chronic inflammation.’
Not only do fatty foods promote inflammation, but they also seem to remove your body’s ability to fight it.
Le Xiong, the study’s first author, described it as a ‘double hit’ to your gut barrier.
‘IL-22 is a critically important protein for gut health and protection. Without it, the gut loses its ability to prevent inflammation,’ he said.
What does this mean for your diet?
The good news is that not all fats are created equal. The researchers found that foods high in unsaturated fats—think nuts, avocados, olive oil, and fatty fish—help boost IL-22 production, strengthening your gut’s resistance to disease.
So, while limiting your intake of saturated fats (found in things like butter, fatty cuts of meat, and many processed foods) is wise, you don’t need to avoid all fats altogether.
Here are practical tips for protecting your gut:
- Balance is key: Enjoy treats in moderation, but try to make unsaturated fats your go-to.
- Load up on fibre: Whole grains, legumes, fruits, and vegetables help feed the good bacteria in your gut.
- Stay hydrated: Water helps keep your digestive system running smoothly.
- Listen to your body: If you notice digestive discomfort after eating certain foods, it might be worth keeping a food diary and chatting with your GP or a dietitian.
The researchers hope their findings will prompt a rethink of current dietary guidelines, with a greater focus on protecting gut health and preventing chronic inflammation.
These insights offer new hope for managing symptoms through diet for those already living with inflammatory conditions.
Have you noticed a difference in your gut health after a few days of indulgence? Do you have any tips for balancing enjoyment and health when it comes to food? We’d love to hear your experiences and advice—share your thoughts in the comments below!
Also read: Do eggs really make you constipated? A gut expert on what the evidence says
