Does Eating Salmon Cause Gas?

Salmon is one of the most popular and nutritious types of fish. It’s rich in protein, omega-3 fatty acids, vitamin D, selenium and various other nutrients. Salmon provides numerous impressive health benefits, such as reduced inflammation, improved brain function and a lower risk of heart disease.

However, some people wonder if eating salmon causes digestive issues like gas and bloating. This article reviews the evidence on salmon and gas.

Salmon Nutrition

Salmon is one of the best dietary sources of omega-3 fatty acids

A 3.5-ounce (100-gram) serving of farmed Atlantic salmon provides:

• Calories: 208
• Protein: 22.1 grams
• Fat: 12.35 grams
• Omega-3s: 2.1 grams
• Vitamin D: 31% of the RDI
• Selenium: 50% of the RDI

Compared to other fish like tilapia and cod, salmon provides one of the highest amounts of omega-3s per serving.

Omega-3s are essential fatty acids your body can’t produce on its own. They provide numerous health benefits, including:

• Reduced inflammation
• Improved heart and brain health
• Decreased triglycerides and blood pressure
• Slower buildup of plaque in the arteries
• Potential anticancer effects

Additionally, salmon is one of the few natural food sources of vitamin D Vitamin D has important roles in bone health, immune function and cancer prevention

Lastly, salmon contains astaxanthin, which is a compound linked to enhanced immune function, reduced inflammation and protection against heart disease

Health Benefits of Salmon

Due to its stellar nutritional profile, eating salmon regularly provides numerous impressive health benefits.

May Improve Heart Health

Salmon may improve several heart disease risk factors, including high blood pressure, high triglycerides and inflammation.

In one study, consuming salmon three times per week for eight weeks reduced blood pressure and triglycerides in individuals with high blood pressure.

Additionally, population studies link eating salmon regularly with a decreased risk of heart disease, heart attack, stroke and death from heart disease.

One study in older adults at high risk of heart disease showed that eating salmon twice per week for six months decreased inflammation and lowered heart disease risk factors.

May Boost Brain Function

The omega-3s in salmon may boost brain health and fight age-related mental decline.

Low omega-3 intake and blood levels have been associated with poorer brain function and a higher risk of Alzheimer’s disease.

One study in people with mild cognitive impairment found that eating salmon once per week slowed decline in brain function and verbal fluency.

Omega-3s may also reduce depression risk by decreasing inflammation in the brain.

May Fight Inflammation and Autoimmune Diseases

The omega-3 fats and vitamin D in salmon may help reduce inflammation and the risk of inflammatory diseases like rheumatoid arthritis.

In one study, people who ate salmon twice per week had lower levels of inflammatory markers than people who avoided seafood.

Another study showed that eating salmon twice per week for 12 weeks reduced symptoms of rheumatoid arthritis compared to not eating salmon.

Does Salmon Cause Gas?

Some people claim that eating salmon causes gas, bloating or other digestive issues. However, there’s no strong scientific evidence behind these claims.

Very few studies have investigated the effects of salmon on digestive health.

A few small studies note that fish oil supplements containing omega-3s may slightly increase bowel movement frequency and flatulence in some people.

Nonetheless, this effect appears modest. More importantly, it’s unknown whether eating salmon has the same effect.

In fact, some research suggests salmon may improve gut health due to its anti-inflammatory effects.

One study found that consuming oily fish like salmon helped increase beneficial bacteria in the gut, which could relieve gas and bloating.

Overall, there is currently no convincing evidence that eating salmon causes gas, bloating or other digestive issues. More research is needed on this topic.

If you experience digestive discomfort after eating salmon, it may be related to how you cook or season it, or a personal intolerance. Trying different cooking methods or salmon varieties may help.

Tips to Prevent Gas When Eating Salmon

A few simple tips can help prevent gas, bloating or indigestion when eating salmon:

• Avoid fried salmon. Frying makes salmon harder to digest and more likely to cause gas. Opt for baking, broiling, poaching or grilling instead.

• Eat salmon in moderation. Consuming large portions may overwork your digestive system and lead to gas. Stick to 4–6 ounces (113–170 grams) per serving.

• Have salmon with vegetables. Pairing salmon with non-gassy veggies like carrots, spinach and tomatoes may improve digestion.

• Stay hydrated. Drinking enough water helps digest high-protein foods like salmon. Shoot for eight 8-ounce (230-ml) glasses per day.

• Take a digestive enzyme. Over-the-counter digestive enzymes can help break down salmon and prevent gas and bloating.

• Limit other gas-causing foods. Avoid hard-to-digest foods like beans, cruciferous vegetables and dairy around the same time as salmon.

Healthy Ways to Eat Salmon

Salmon is very versatile and can be prepared in several healthy and delicious ways:

• Baked salmon: Roast salmon fillets in the oven with lemon, herbs and olive oil.

• Salmon burgers: Make patties out of canned salmon and enjoy them in a lettuce wrap or on a salad.

• Salmon salad: Flake cooked salmon over a salad containing spinach, tomatoes and balsamic vinaigrette.

• Smoked salmon: Enjoy smoked salmon on crackers or a bagel for a high-protein snack or breakfast.

• Salmon and avocado bowl: Serve baked salmon over salad greens with avocado slices, chickpeas, hemp seeds and dressing.

• Cajun salmon: Coat salmon with Cajun seasoning and bake or grill it. Serve alongside roasted vegetables.

No matter how you choose to eat it, salmon makes a tasty and nutrient-dense addition to a balanced diet. While a small number of people may experience digestive discomfort, salmon doesn’t typically cause gas for most individuals.

The Bottom Line

Salmon is very healthy due to its impressive nutrient profile. Consuming salmon regularly may reduce inflammation, improve heart health and enhance brain function.

While a few people claim salmon causes digestive problems, there’s currently no strong scientific evidence to support this.

In fact, some studies link eating salmon to benefits for gut health. More research is needed on the effects of salmon on digestion.

If eating salmon gives you gas or makes you feel bloated, try limiting your portions, avoiding fried salmon, staying hydrated and pairing salmon with gut-friendly vegetables.

Overall, salmon is a highly nutritious food that can be a healthy addition to most people’s diets.