The bacterial flora in the large intestine changed in people who ate salmon five days a week for eight weeks. This is the conclusion of a new study from the Centre for Nutrition.
It is well known that what we eat influences gastrointestinal function. Different kinds of carbs, especially fiber, can change the kinds of bacteria that live in our intestines, which can be good or bad for our health. So far, it hasn’t been shown that the type of protein can also affect how healthy the gut is.
An eight-week study by the Center for Nutrition asked 67 overweight but healthy adults to eat either cod, salmon, or no fish at all, five days a week. The study was originally designed to investigate whether fish intake influences blood glucose regulation in these individuals.
“It was a little surprising that only salmon raised blood sugar and not cod,” says Odrunn Anita Gudbrandsen from the Center for Nutrition in the Department of Clinical Medicine.
Constipation is one of the most common gastrointestinal issues that affects millions of people. It occurs when stool passes through the large intestine too slowly, becoming hard, dry and difficult to pass Constipation can be caused by many factors like low fiber intake, dehydration, lack of exercise, certain medications and diseases
While over-the-counter laxatives provide quick relief, making dietary and lifestyle changes is key for managing constipation in the long run. One such change you should consider is increasing your intake of fish, especially salmon. Here’s an in-depth look at why salmon may help relieve and prevent constipation.
Why Salmon is Good For Constipation
Salmon is packed with nutrients that can help get things moving in your gut Here are some of the top reasons this fish is great for constipation
1. High Protein
Salmon is an excellent source of high-quality protein. A 3-ounce cooked portion provides about 17 grams of protein. Protein helps your poop stay together by absorbing water and giving it bulk. This makes stools easier to pass. There is a lot of the amino acid glutamine in salmon. It may also help repair intestinal cells and keep your gut healthy.
2. Omega-3 Fatty Acids
Salmon has high amounts of anti-inflammatory omega-3 fatty acids like EPA and DHA. Constipation can be caused by long-term inflammation in the digestive tract, which slows down digestion and makes it harder for muscles to contract. Salmon’s omega-3s help reduce this inflammation, which makes it easier for your body to move food and waste through it.
3. Vitamin D
Salmon that is cooked for about three ounces has more than 100% of the RDI for vitamin D. Low levels of vitamin D may be linked to constipation, especially in older adults, according to some studies. Vitamin D helps keep the intestines’ nerves and muscles working so that you can have healthy bowel movements.
4. Magnesium
Salmon is also rich in magnesium, providing around 26 mg per 3-ounce serving. Magnesium pulls water into the intestines to soften and add bulk to stools for easier passage. A magnesium deficiency can lead to constipation, so eating magnesium-rich foods like salmon may help.
5. Selenium
Salmon contains the antioxidant mineral selenium which plays a role in keeping your intestinal lining healthy. Damaged intestinal cells can slow down digestion. Selenium may help improve gut motility and make stools easier to pass.
6. B Vitamins
Salmon provides several important B-vitamins including niacin, B12 and B6. A lack of these vitamins can affect nerve signaling in the digestive tract leading to impaired muscle contractions and slowed motility. Eating salmon supplies these essential B-vitamins to prevent constipation.
7. Potassium
Potassium helps balance fluids in the body and stimulates muscle contractions in the intestines to move stool along. Salmon is rich in this mineral, with around 534 mg per 3-ounce portion. Getting enough potassium from salmon can prevent dehydration and constipation.
8. Tryptophan
The amino acid tryptophan found in salmon may also contribute to its constipation-fighting effects. Tryptophan is needed to produce serotonin, a neurotransmitter that promotes gastrointestinal motility.
##How Much Salmon Should You Eat For Constipation?
To reap salmon’s digestive benefits, aim for at least two 3-4 ounce servings per week. Consuming salmon regularly will provide a steady dietary source of protein, anti-inflammatory fats, minerals and amino acids to optimize digestive health.
The FDA recommends eating 8-12 ounces of seafood per week for heart health. Following this general guidance for salmon intake can also help prevent and relieve constipation.
When shopping for salmon, choose wild-caught varieties over farmed. Wild salmon tends to have more omega-3s and antioxidants than farmed. Canned salmon can be a budget-friendly option – just check the label and avoid those packed in oil.
Other Tips For Eating Salmon To Improve Constipation
Here are some other tips to get the most out of salmon for constipation relief:
- Eat the salmon skin which contains a concentrated source of omega-3 fats
- Baked or grilled salmon is healthier than fried
- Season with lemon, herbs and spices instead of salt or creamy sauces
- Pair salmon with vegetables or salad greens to increase your fiber intake
- Enjoy salmon for breakfast by adding it to a veggie omelet or smoked salmon to avocado toast
Other Constipation-Friendly Seafood
While salmon is one of the most popular fish choices, these other types of seafood also offer benefits for constipation:
Mackerel – This oily fish is one of the richest sources of omega-3s to combat inflammation. It also provides magnesium, potassium and selenium.
Sardines – Canned sardines are an easy way to get anti-inflammatory fats, minerals and B-vitamins. Opt for sardines packed in olive oil.
Cod – A 3-ounce serving of cod supplies your entire daily need for vitamin D and over 40% of selenium. It’s also a lean protein source.
Shrimp – Just 3 ounces of shrimp provide over 75% of the recommended daily magnesium intake to prevent constipation.
Oysters – Stock up on magnesium, zinc and B12 with a serving of nutritious oysters. Six medium oysters offer around 100% of the RDI for magnesium.
The Bottom Line
Overall, salmon is one of the best fish choices for relieving and preventing constipation. It supplies a powerhouse combo of protein, anti-inflammatory fats, minerals, vitamins and amino acids that all work together to promote healthy digestion. Aim for at least two servings of salmon per week to optimize your digestive health and avoid problems like constipation.
Salmon consumers had less of the unfavorable bacteria
Because gut bacteria and blood sugar are linked, the researchers wanted to find out if the composition of the intestinal flora changed in people who ate a lot of fish. They selected 15 participants in each dietary intervention group of which they collected stool samples.
It turned out that people who ate salmon five times a week had different bacteria in their gut. It was especially interesting that they had less Bacteroidetes in their stool. According to Gudbrandsen, that was a great result because people with type 2 diabetes often have more of these bacteria.
“This supports our previous articles that showed that salmon improved blood glucose regulation in this group”, emphasizes Gudbrandsen.
5 Science-Backed Foods to Relieve Constipation
FAQ
Does fish help with constipation?
Is tuna ok if you are constipated?
What fruits help with constipation?
High fiber fruits that may help to ease constipation include: of fiber. Kiwifruit also contains the enzyme actinidine, which alleviates upper gastrointestinal symptoms. Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation.
What foods help relieve constipation?
Natural remedies to help prevent and relieve constipation include getting enough fluids every day, staying physically active and engaging in regular exercise, and ingesting plenty of dietary fiber. Good food sources for fiber include Brussels sprouts, apples, figs, bran cereal, and black beans. Prunes and kiwifruit are especially helpful for people with constipation.
Is Watermelon good for constipation?
**Watermelon** itself is not specifically recommended for constipation relief.However, there are other fruits that can be beneficial in easing constipation.Let me share some options with you: 1.**High
Can vegetables help relieve constipation?
Eating plenty of colorful vegetables is undoubtedly one of the best ways to relieve constipation. Vegetables are excellent sources of dietary fiber and have other laxative properties that prevent your stools from becoming too hard or difficult to pass. Although it may not seem like it, they also contain lots of water.