6 Subtle Signs You Might Not Be Eating Enough Fat

We’ve come a long way since the low-fat craze of the ’80s and ’90s. Today, most health experts agree that fat isn’t the enemy.

In fact, healthy fats are important for everything from brain function to joint health and skin elasticity.

According to the 2020–2025 Dietary Guidelines for Americans, 20% to 35% of your daily calories should come from fat — mostly from good sources like fish, nuts, and vegetable oils. That means someone on a 2,000-calorie diet should eat at least 44 grams of fat per day.

But many people still fall short.

And eating too little fat can quietly wreak havoc on your body. Here are six signs your diet may be too low in fat — and what to do about it.

1. You’re Always Hungry

Fat helps slow digestion and keeps you feeling full longer. If you’re finishing meals only to feel hungry again an hour later, a lack of fat might be to blame.

Try this: Add avocado to your toast, a spoonful of peanut butter to your snack, or olive oil to your salad.

2. You’re Constantly Tired

Fat is energy-dense, packing 9 calories per gram compared to 4 in protein and carbs. If you’re always feeling drained, you may not be getting enough calories overall — and cutting fat could be the reason.

Tip: Add energy-rich fats like nuts, seeds, or fatty fish to help fuel your body and avoid afternoon crashes.

3. Your Joints Ache

Omega-3 fats help keep inflammation in check and support joint lubrication. Without enough, you may notice stiff or painful joints.

Try: Salmon, chia seeds, flaxseed oil, walnuts, or even a quality omega-3 supplement.

4. You’re Getting Sick More Often

A weak immune system can sometimes signal a lack of essential nutrients, including fats. Omega-3s in particular help support immune function and reduce inflammation.

What to eat: Tuna, sardines, olive oil, and plant-based fats like almonds and sunflower seeds.

5. Your Skin Is Dry or Dull

Fat helps keep your skin hydrated and elastic, and also plays a role in helping your body absorb fat-soluble vitamins like A, D, E, and K.

Tip: Drizzle olive oil on your veggies, snack on some trail mix, or enjoy a slice of avocado toast.

6. You’re Feeling Foggy or Down

Your brain is made up of about 60% fat, and omega-3s play a key role in supporting cognitive function and mood. If you’re feeling mentally foggy or emotionally “off,” it might be time to look at your fat intake.

Smart choice: Add a serving of fatty fish to your weekly meals or try walnuts and flaxseed in your breakfast.

Fat isn’t something to fear.

If you’re struggling with hunger, fatigue, brain fog, or dry skin, it might be time to check how much fat you’re getting.

Aim for a balanced diet that includes a variety of healthy fats, and steer clear of trans fats or excessive saturated fats from processed foods. Your body — and brain — will thank you.

The article is based on information from EatingWell.