It’s important to understand that while certain foods may help you digest fatty meals, there really isn’t a magical fix that allows you to eat a high-fat meal and not feel the effects.

However, there are certain foods that can help your body deal with the high fat content and minimize negative symptoms. Here are some of the best foods to eat before a fatty meal.

Greens

Eating a salad or any vegetable that is high in fiber before a fatty meal can help to fill you up and slow down your digestion, meaning that it will take longer for the high-fat food to be broken down and absorbed.

Greens like spinach, kale, and collard greens are full of fiber and nutrients that can aid in digesting fatty food. Some studies have also suggested that consuming fiber before a high-fat meal can decrease the amount of fat the body absorbs, reducing the overall fat intake.

Lemon Juice

Lemon juice is a natural way to stimulate bile production, which is necessary for the breakdown of fats. Adding lemon juice to a glass of water or sipping a citrusy drink before a fatty meal can help the body process the fat more easily.

Probiotic Foods

Foods that contain probiotics like yogurt, kefir, sauerkraut, and kimchi can help to balance the microbes in your gut, which can make the digestion of fatty foods more efficient.

Probiotic-rich foods can also help to reduce the uncomfortable gastrointestinal symptoms sometimes associated with high-fat meals.

Lean Protein

Adding a source of lean protein, like chicken or fish, to your meal can help to slow down the overall absorption of the fats in a high-fat meal.

Lean proteins like chicken, fish, or tofu take longer to digest and can serve as a buffer for the fat you consume. The protein can also help to keep you feeling full longer, which can help to prevent overeating.

Garlic and Onion

Both garlic and onion are known for their ability to stimulate the enzymes in our digestive system that break down fat.

Adding these flavorful ingredients to your meal can help to improve the digestion and absorption of the fats, reducing the negative reaction that can sometimes occur after consuming a high-fat meal.

Apple Cider Vinegar

Apple cider vinegar is known to help stimulate bile production, which can help break down fats more efficiently. It also contains acetic acid, which can help to boost the digestive process.

Drinking a small amount (1-2 tablespoons) of apple cider vinegar before a high-fat meal can help to prepare your digestive system for the influx of fat.

Olive Oil

While you may think that adding more fat to a high-fat meal is counterproductive, consuming a small amount of olive oil before a fatty meal can actually help to improve the digestion process.

Olive oil contains monounsaturated fat, which can help to create a healthy balance of fat in the body. Consuming a small amount of olive oil before a meal can help to prepare your body to digest the incoming fat, making the process smoother.

Green Tea

Green tea contains a powerful antioxidant called EGCG, which can help to stimulate the production of digestive enzymes in the body.

Drinking a cup of green tea before a high-fat meal can help to improve the digestion process and minimize negative symptoms. Green tea also has a natural calming effect on the body, which can help to reduce stress and prevent overeating.

Avocado

Avocado is rich in monounsaturated fats and fiber, making it an ideal food to consume before a high-fat meal. The healthy fats in avocado can help to balance out the negative effects of consuming high amounts of unhealthy fats in a meal.

The fiber in avocado can also help to slow down digestion, making it easier for the body to break down and absorb fats.

Water

It’s always important to stay hydrated, but it’s especially important when consuming high-fat meals.

Drinking plenty of water before, during, and after a high-fat meal can help to flush out toxins and keep the digestive system running smoothly. Not drinking enough water can lead to constipation, bloating, and discomfort.