Why Salmon Makes Some People Nauseous and How to Prevent It

Salmon is usually celebrated for its delicious flavor and stellar nutritional profile. However, many folks experience an unfortunate side effect after eating it – nausea. If you feel like salmon makes you queasy or sick to your stomach, you’re definitely not alone.

In this article, we’ll explore the potential reasons why salmon induces nausea for some people. We’ll also provide tips on how to cook and eat salmon in a way that minimizes or prevents stomach upset.

Why Salmon is Considered a Healthy Fish

Before we look at why it commonly causes nausea, let’s review why nutrition experts proclaim salmon as one of the healthiest fish you can eat.

Salmon is one of the best sources of anti-inflammatory omega-3 fatty acids EPA and DHA. Omega-3s provide a multitude of benefits for heart health, brain function, mood regulation, fetal development, and beyond. Salmon is also packed with high-quality protein, B12, selenium, and other important nutrients.

Additionally, salmon contains astaxanthin, a reddish pigment and powerful antioxidant. Research suggests astaxanthin lowers inflammation, enhances endurance and muscle recovery, improves brain health, and reduces risk factors for diabetes, heart disease, and neurodegenerative disorders.

For all these reasons, nutrition authorities often recommend eating salmon two times per week to take advantage of its stellar nutrient profile. However, if salmon frequently makes you feel nauseous the nutritional benefits may not outweigh the stomach upset.

Why Does Salmon Cause Nausea for Some People?

There are several potential reasons why some folks experience nausea after eating salmon:

High Histamine Levels

Histamines are produced in fish as bacteria break down proteins. Older fish contain higher amounts of histamines. For sensitive individuals, ingesting histamine-rich foods like aged fish can cause issues like hives, headaches, indigestion, and nausea.

Eating fresher salmon within two days of purchase limits histamine buildup. However, histamine intolerance or allergy sufferers may still react

Sensitivity to Omega-3s

While omega-3s provide health benefits for most, high doses of fish oil supplements or frequent fish intake can cause nausea and stomach pain in sensitive people. Consuming salmon more moderately may help

Contaminants

Farmed salmon have a higher likelihood of containing contaminants like PCBs, mercury, antibiotics, and pesticides. These substances have been associated with nausea and stomach distress. Choosing wild-caught salmon reduces this risk.

How It’s Prepared

Fried salmon or salmon cooked in very fatty sauces can be difficult to digest. These preparation methods may exacerbate nausea compared to baked, grilled, or poached salmon.

Food Poisoning

Like any protein food, undercooked or spoiled salmon can cause foodborne illness. Salmonella from contaminated salmon can trigger nausea, vomiting, diarrhea, fever and chills. Properly handling and cooking salmon reduces this risk.

Pairings and Seasonings

Nausea attributed to salmon may actually be a reaction to ingredients it’s cooked or served with. Lemon, butter, soy sauce, garlic, and vinegar are common culprits for those with sensitivities.

Psychological Aversion

Some individuals develop a mental aversion to a food that made them sick, even if it was just once. The sight or smell of that food continues triggering a nauseated feeling, making it difficult to enjoy. This can happen with salmon.

Tips to Prevent Nausea from Salmon

If you want to keep salmon in your diet, here are some tips to cook and eat it in a way that prevents an upset stomach:

• Choose wild-caught Alaskan salmon to minimize contaminants

• Always purchase fresh, sushi-grade salmon and consume within a couple days

• Avoid eating salmon skin to limit exposure to contaminants

• Bake, grill, or poach instead of pan frying in lots of oil

• Start with small servings like 2-3 oz to see how your body responds

• Take an antihistamine beforehand if you suspect histamine intolerance

• Avoid eating raw salmon sushi to reduce risk of parasites/bacteria

• Prevent fish odor by using lemon, herbs, spices instead of fish sauce

• Skip garlic, onions, and other flavored oils if you have a sensitivity

• Take a probiotic supplement to support digestion

• Stay hydrated and don’t lie down after eating to prevent reflux

• Use ginger, mint, fennel, chamomile tea to ease nausea naturally

Following these tips can help you tolerate and enjoy salmon without it causing repeated nausea. However, if you continue having a negative reaction to it, avoiding salmon altogether may be wise.

When to See a Doctor

Occasional and mild nausea after eating salmon is fairly normal. But if you experience severe, persistent, or recurrent nausea and vomiting after consuming it, see your doctor.

You may need testing for potential causes like:

• Food allergies or intolerances

• Gastroesophageal reflux disease (GERD)

• Gastritis or ulcer

• Pancreatitis

• Gallbladder issues

• Parasites

• Celiac disease

• Mercury exposure

Fortunately, many causes of chronic nausea are treatable with lifestyle changes, medication, or in some cases, surgery. Getting an accurate diagnosis is key so you know how to properly manage it.

Alternatives to Salmon for Omega-3s

If salmon consistently makes you queasy, you can get your omega-3 fix from other sources like:

• Sardines and anchovies
• Mackerel
• Herring
• Oysters and mussels
• Walnuts, flaxseed, chia seeds
• Edamame
• Omega-3 fortified eggs
• High quality fish oil supplements

These provide EPA and DHA omega-3s without the same potential for nausea issues linked to salmon consumption for some folks.

The Bottom Line

Salmon is packed with beneficial nutrients and gets superfood status in the nutrition world. However, it also contains compounds and has preparation risks that can trigger nausea in sensitive individuals or those prone to stomach upset.

Luckily, choosing wild salmon, buying fresh, and proper handling and cooking can allow many people to enjoy it with minimal adverse effects. But if you continue struggling with nausea after salmon no matter what, removing it from your diet and opting for other omega-3 sources is reasonable.

Severe and persistent nausea could also indicate an underlying condition that requires medical testing and advice. Pay attention to your body’s signals when it comes to salmon. There are plenty of other fish in the sea!