The Fat Ratio Your Immune Cells Care About
Your immune cells have a genuinely physical job to do — they have to move through tissue, squeeze into tight spaces, and track down the bacteria they’re trying to deal with. That physical task depends partly on how flexible those cells are, which is where the fats in your diet come into the conversation.
How Immune Cells Hunt Down Bacteria
Part of your immune system’s job involves cells actively moving through the body to find and respond to bacteria. As Trevor explains: “They’ll just keep chasing them and chasing them, trying to chase them down and attack them. And to do that, they need to squeeze into different areas and move around to try and get to those positions.”
Why Membrane Flexibility Matters
To squeeze into tight spaces and move efficiently, immune cells rely on flexible cell membranes — a property often referred to as membrane fluidity. As Trevor puts it: “This requires membrane fluidity. Membrane fluidity really is about good fatty acid ratios.”
The Role of Omega-3 and Omega-6 Fats
Cell membranes are partly built from the fats we consume, and the balance between omega-6 and omega-3 fatty acids in the diet is thought to influence how flexible or rigid those membranes are. A diet particularly high in omega-6 fats relative to omega-3 fats may be associated with stiffer cell membranes, while a better balance with more omega-3 intake may support more flexible membranes. This is a genuinely interesting area of nutritional science, though the relationship between dietary fat ratios and immune cell function in any individual is complex and still an active area of research — it isn’t a guarantee of better immune performance.
Food Sources Worth Knowing
Rather than focusing on any particular product, it’s more useful to think in terms of food sources. Omega-3 fats are found in oily fish (like salmon and sardines), flaxseed, chia seeds and walnuts. Omega-6 fats are common in many vegetable oils and processed foods, which is part of why modern diets tend to skew heavily toward omega-6 relative to omega-3. Shifting the balance generally means both increasing omega-3-rich foods and being mindful of excessive omega-6 intake from processed sources.
A Balanced Perspective
Omega-6 fats aren’t inherently “bad” — your body needs some, and they play their own role in health. This is genuinely about balance and ratio rather than eliminating one type of fat altogether. As with most nutrition topics, individual needs vary, and a registered dietitian or your GP can offer more tailored guidance if you’re looking to make specific dietary changes.
When to Get It Checked
If you’re looking at your overall health and wellbeing, particularly heading into cold and flu
season, our Maidstone clinic offers thorough assessments that take diet and lifestyle factors into account. You can book online or call us on (03) 9318 7758.
Frequently Asked Questions
No — omega-6 fats have their own role in the body. The general idea is about balance between omega-6 and omega-3 intake, not eliminating either.
Not necessarily. Many people can get meaningful omega-3 intake through food sources like oily fish, flaxseed, chia seeds and walnuts. Speak with your GP or a dietitian if you’re considering supplementation.
No. This is general nutritional information, not a guarantee against illness. Immune function depends on many factors, and diet is just one piece of the picture.
No referral is needed. You can book directly with our team, and we recommend bringing any relevant medical reports to your first visit.
About the Author
Dr Trevor Chetcuti, B.Chiro.Sc, B.App.Sc (Clin), DIBAK, CNET
Dr Trevor Chetcuti is Clinical Director at Spinewise in Maidstone, holding dual degrees in Chiropractic and Clinical Science from RMIT University and a Teaching Diplomate in Applied Kinesiology through the International College of Applied Kinesiology (ICAK). He is chairman of ICAK International’s Board of Research and Standards and has spent over 20 years helping patients work through complex health, neurological and pain-related concerns.