Why Does Tuna Make Me Gassy? The Surprising Culprit Behind Tuna Bloating

Tuna is one of the most popular canned fish in America. In fact, canned tuna was the third most consumed seafood in the U.S. in 2020. With its convenience, versatility, and nutrition profile, it’s easy to see why tuna is a lunchtime staple for many. However, as healthy as tuna may be, it leaves some people feeling bloated and gassy after eating it. If you’ve ever wondered “why does tuna make me gassy?” then read on to discover the surprising culprit behind tuna bloating.

Sodium – The Sneaky Source of Tuna Bloating

While tuna itself contains nutrients like protein, omega-3s, vitamin D, and selenium, the most abundant ingredient in canned tuna is actually sodium. Canned tuna can contain between 300-500 mg of sodium per 3 oz serving. That’s already 13-22% of the American Heart Association’s recommended daily limit of 1500 mg!

When we consume too much sodium, it causes our bodies to retain more water to help dilute the excess salt. This water retention leads to bloating as well as increased blood volume and pressure. While we do need some sodium to maintain fluid balance and nerve function, most Americans are getting way more than they need. The average American adult consumes a whopping 3,400 mg of sodium per day – that’s over twice the recommended limit!

So while the tuna itself is not directly causing gas and bloating, the high sodium content of canned tuna can lead to water retention and temporary swelling in susceptible individuals. People with salt-sensitivity or conditions like heart failure are especially prone to bloating from the sodium overload.

Tips to Reduce Tuna Bloating:

Fortunately there are some simple ways to enjoy canned tuna without the unwanted side effects

• Rinse the tuna before use – Draining the tuna doesn’t remove all the sodium. Rinsing it thoroughly under water washes away about 40% of the sodium.

• Choose low-sodium options – Look for low-sodium or no salt added canned tuna, which contains roughly 35-50% less sodium than regular canned tuna.

• Balance with unprocessed foods – Pair tuna with fresh veggies, fruits, whole grains and other unprocessed foods that are naturally low in sodium.

• Watch portion sizes – Stick to about 2-3 oz of tuna per serving to keep sodium in check.

• Limit other salty foods – Be mindful of your overall sodium intake from other foods and minimize intake of salty snacks, canned goods, deli meats, sauces etc.

• Increase potassium – Eating more potassium-rich foods like bananas, potatoes, leafy greens helps counterbalance excess sodium.

• Drink plenty of water – Staying hydrated helps flush out excess sodium so it doesn’t linger and lead to bloating. Aim for 64 oz of water daily.

• Exercise regularly – Physical activity supports healthy fluid balance in the body and can reduce salt-induced water retention.

What Makes Some People More Prone to Tuna Bloating?

While anyone can experience bloating from the sodium in canned tuna, some people are more susceptible than others. Here are some factors that can make you more prone to tuna bloating:

• Being salt-sensitive – About half of people are more sensitive to the effects of sodium than others, making them more vulnerable to bloating and high blood pressure from excess salt.

• Having chronic health conditions – Those with heart failure, liver disease, kidney disease, and hormonal disorders tend to retain more fluid and sodium.

• Using certain medications – Medications like corticosteroids, NSAIDs, birth control pills, and some antidepressants can also exacerbate salt-sensitivity.

• Being postmenopausal – Hormonal changes for women after menopause reduce the hormone aldosterone, which normally regulates sodium balance.

• Eating a high-sodium diet – People who regularly consume a high-sodium diet are more likely to experience bloating from sodium-rich foods.

• Having food intolerances – Some people may be sensitive to other components of tuna like histamines, sulfite preservatives, or oil used in processing.

Healthier Ways to Enjoy Tuna Without the Bloat

Tuna can still be part of a healthy, balanced diet for most people when consumed in moderation. Here are some tips for preparing tuna that reduces the chances of bloating:

• Make tuna salad with Greek yogurt instead of mayo. Then stuff it in a tomato or avocado instead of bread.

• Toss tuna with chopped cucumber, tomato, onions, lime juice and spices for a refreshing tuna poke bowl.

• For tuna wraps, mix tuna with hummus, tahini, or smashed avocado and wrap in lettuce leaves or low-carb tortillas.

• Bake tuna cakes made with tuna, eggs, oats, onions, herbs and olive oil instead of breadcrumbs.

• Make tuna noodle casserole with whole wheat pasta, sauteed veggies, cream of mushroom soup and a sprinkle of Parmesan.

• For tuna melts, opt for avocado oil-packed tuna and use tomato slices instead of cheese. Toast on whole grain bread.

• Stuff roasted red peppers with tuna salad made with lemon juice, parsley, diced celery and cannellini beans for extra fiber.

So with a little creativity and a few simple tweaks, you can still enjoy the convenience, nutrition and delicious flavor of tuna without having to worry about post-meal bloating and discomfort. Pay attention to labels, control portions, balance with natural foods, and stay hydrated, and tuna can be part of a healthy diet even for the salt-sensitive among us.