Is Salmon Good For An Upset Stomach?

An upset stomach can be uncomfortable and disrupt your day. When this happens, choosing the right foods can help settle symptoms. So is salmon a good option when your stomach is upset?

Salmon contains nutrients that may help soothe an upset stomach. The omega-3 fatty acids have anti-inflammatory properties to calm irritation. Salmon is also a lean source of protein, which is easy to digest. Additionally, salmon provides vitamins and minerals to replenish what may be lost through vomiting or diarrhea.

While salmon can be beneficial it may not be well tolerated when nausea vomiting or diarrhea is severe. Here is a closer look at the benefits of salmon and some tips for preparing it when your stomach is upset.

Why Salmon May Help

Salmon is a nutritious fish that provides protein, healthy fats and micronutrients. Here are some of the ways these nutrients can help when you have an upset stomach

• Protein: Salmon is an excellent source of high quality protein. When you have nausea, vomiting or diarrhea, eating protein foods can help replace nutrients lost. Protein also helps maintain energy levels when appetite is reduced.

• Omega-3 fatty acids: Salmon contains anti-inflammatory omega-3s that may help soothe irritation and discomfort associated with indigestion, gas or stomach pain. The healthy fats in salmon can also aid digestion.

• Vitamin B6: Salmon provides vitamin B6, which helps promote a healthy gut and may reduce nausea. This vitamin also helps your body make new red blood cells to prevent anemia from nutrient deficiencies.

• Potassium Diarrhea and vomiting deplete the body’s potassium stores Salmon provides this important electrolyte to help maintain fluid balance

• Selenium: Salmon is one of the best sources of the antioxidant mineral selenium. This can help reduce inflammation in the intestines.

So the lean protein, healthy fats, vitamins and minerals in salmon make it a wholesome, nutritious choice when your stomach is upset.

Tips for Preparing Salmon

To get the benefits of salmon most comfortably, here are some preparation tips when your stomach is sensitive:

• Opt for wild caught salmon over farmed for more omega-3s.

• Grill, bake or poach salmon. Avoid frying which can be difficult to digest.

• Flavor simply with lemon, dill, parsley or other herbs. Skip heavily spiced rubs or sauces.

• Make sure salmon is fully cooked to at least 145°F internal temperature.

• Shred into flakes to make it easier to digest.

• Start with small portions of 3-4 ounces to see how it settles.

• Pair with a bland carbohydrate like plain rice or toast to help absorb stomach acid.

Foods to Eat with Salmon

Enjoying salmon with other gut-friendly foods can help provide a balanced meal:

• Brown rice, oatmeal or quinoa for fiber.

• Steamed carrots or green beans for vitamins.

• Baked sweet potato for potassium.

• Greek yogurt for probiotics.

• Chamomile tea to reduce inflammation.

• Banana for electrolytes.

• Ginger ale to ease nausea.

Foods to Avoid with Salmon

Certain foods may worsen stomach upset when eating salmon:

• Greasy foods like fries, chips or cheese.

• Spicy seasonings that can irritate the stomach lining.

• High fat dressings and sauces.

• Raw vegetables which can cause gas.

• Sugary sodas, juices or desserts.

• Alcohol, caffeine or carbonation.

When to Avoid Salmon

While salmon provides benefits for an upset stomach, it may need to be avoided in some cases:

• If vomiting or diarrhea is severe, stick to BRAT diet foods or clear liquids. Introduce salmon after symptoms improve.

• If you have gastroenteritis, wait until the stomach bug passes to add salmon.

• If you have food poisoning, avoid all foods for 24 hours including salmon.

• If salmon caused your upset stomach or food sensitivity, avoid it.

• If you have acid reflux, fatty foods like salmon can aggravate it.

Other Fish Options

If salmon doesn’t sound appealing when your stomach is upset, other digestible fish options include:

• Tilapia
• Cod
• Haddock
• Sole
• Trout
• Tuna
• Halibut

The lean protein and nutrients in these mild white fish can also help settle an unsettled stomach.

When to See a Doctor

See your doctor if:

• Nausea, diarrhea or vomiting lasts more than 2 days

• You have severe pain, bloating or cramping

• You have bloody stool or vomit

• You have a fever over 101°F

• Symptoms prevent you from drinking liquids

• You show signs of dehydration like dizziness

This could indicate a more serious condition requiring treatment. Otherwise, eating nutritious foods like salmon can help you bounce back faster when your stomach is upset. Taking it easy on your digestive system will also support healing.

The Bottom Line

Salmon contains protein, omega-3s and micronutrients that can help soothe inflammation and supply lost nutrients when your stomach is upset. For best results, opt for wild caught salmon and flavor simply without heavily spiced sauces. Pair salmon with gentle sides like rice or carrots. However, stick to BRAT diet foods or clear liquids if nausea and diarrhea are severe. In that case, wait until symptoms improve before adding salmon back into your diet. Overall, when prepared properly, salmon can be a good choice when your stomach needs a little TLC.