Does Shrimp Make You Gassy? Exploring The Link Between Shrimp And Bloating

Shrimp is one of the most popular seafood choices around It’s delicious, easy to cook, and packed with nutrients. However, some people report that eating shrimp causes them to feel uncomfortably gassy and bloated afterwards.

So what’s the deal with shrimp and gas? Does shrimp really make you gassy or is it all in people’s heads? This article takes a science-based look at the link between shrimp and bloating. We’ll also give tips on how to enjoy shrimp without the unwanted side effects.

Why Shrimp May Lead To Excess Gas

There are a few reasons why shrimp is more likely to cause gas and bloating issues compared to other protein foods

• It contains a higher amount of FODMAPs – FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are sugars that can be hard to digest. They get fermented by gut bacteria which produces gas as a byproduct. Shrimp contains more of these sugars compared to meats.

• It’s high in histamine – Shrimp naturally has high levels of the compound histamine. For people with histamine intolerance, this can trigger digestive discomfort like bloating and diarrhea.

• It may cause allergic reactions – Some individuals are actually allergic to shrimp. An allergic response can create inflammation in the digestive tract leading to gas and abdominal distension.

• It has a high sulfur content – Shrimp contain sulfur-containing amino acids. These compounds may produce smelly gas in some people.

So in certain individuals, the way their body handles compounds in shrimp can result in tummy troubles. But not everyone experiences this effect.

Other Potential Causes Of Gas From Shrimp

Aside from the shrimp itself, there are a couple other reasons why you might feel gassy after eating it:

• Overeating – Eating a really large portion of shrimp in one sitting could overload your digestive system and cause gas to build up.

• How it’s prepared – The way shrimp is cooked affects how much it impacts digestion. Frying or breading shrimp can make it sit heavier compared to grilled or baked.

• Other ingredients – Pairing shrimp with foods that commonly cause gas like beans, onions, broccoli etc. can exacerbate the problem.

• Individual intolerances – Some people have sensitivities to ingredients shrimp is often cooked with like garlic, soy, or lemon. This could contribute to gas.

So it’s not always just the shrimp itself causing issues. How much you eat, what you eat with it, and personal tolerances play a role too.

Tips For Preventing Gas And Bloating From Shrimp

If you want to keep enjoying shrimp without the unwanted side effects, here are some tips:

• Cook shrimp thoroughly – this helps reduce any histamine content

• Remove the vein/digestive tract before cooking

• Limit portion size to 4-6 oz of shrimp

• Avoid frying or breading shrimp – opt for grilling, baking or steaming instead

• Pair shrimp with easy-to-digest sides like rice, veggies or salad

• Avoid ingredients you have sensitivities to like garlic or onions

• Take an over-the-counter digestive enzyme supplement containing lipase to help break down fats

• Drink ginger tea after eating shrimp to aid digestion

• Take probiotic supplements to support healthy gut bacteria

• Eat slowly, chew thoroughly and don’t drink while eating to prevent swallowing excess air

Making a few simple adjustments like these can allow you to enjoy moderate amounts of shrimp without digestive woes.

Common Symptoms Of Gas And Bloating

If you do experience gassiness and bloating after eating shrimp, here are some of the common symptoms:

• Abdominal distension
• Stomach cramps or pains
• Excess belching
• Flatulence
• Feeling of fullness
• Stomach gurgling or rumbling

Bloating from shrimp tends to come on shortly after eating it. The discomfort typically lessens as the food moves through your system.

If symptoms are severe or persistent, it may be worth checking with your doctor to rule out potential food allergies or intolerances.

Other Foods That Commonly Cause Gas

While shrimp causes issues for some folks, there are many other culprits of gas and bloating to watch out for:

• Beans and lentils
• Dairy products
• Cruciferous veggies (broccoli, cabbage etc.)
• Carbonated beverages
• Fruits like apples and pears
• Garlic and onions
• Whole grains with gluten
• Sugar alcohols like xylitol and sorbitol
• FODMAP-containing foods

For people with digestive sensitivities, it can be useful to keep a food diary to identify your personal triggers. Limiting intake of foods that consistently cause problems can provide relief.

Tips For Dealing With Bloating In General

Aside from diet, there are a few other ways to find relief when you’re feeling bloated and gassy:

• Massage your stomach gently or use a heating pad
• Go for a light walk to encourage gas to pass
• Drink peppermint or ginger tea
• Try an over-the-counter anti-gas medication
• Reduce intake of gas-producing foods
• Rule out underlying conditions like IBS, SIBO or food intolerances

Health Benefits Of Shrimp

Despite the potential for gas, there are lots of good reasons to work shrimp into your diet:

• High in lean protein – 4 ounces provides over 20g protein
• Rich in selenium, vitamin B12, omega-3s and antioxidants
• Contains beneficial nutrients like astaxanthin
• Low in calories and fat compared to other proteins
• Provides several minerals for bone health like phosphorus, magnesium and calcium

In moderation, shrimp can be part of a healthy diet for most individuals. Don’t cut it out completely if it causes mild gas. Just focus on finding ways to reduce unwanted side effects.

Consuming Shrimp In Moderation

Rather than avoiding shrimp altogether if it makes you a bit gassy, try these tips for fitting it into your diet in moderation:

• Add small amounts like 4-6 shrimp to salads
• Include a few shrimp in stir fries, pasta, or frittatas
• Make shrimp lettuce wraps instead of heavy, carb-laden entrees
• Grill or bake 4-5 shrimp for apps before lighter dinners
• Swap out half the chicken in recipes for shrimp
• Sautee a handful of shrimp as a topping for fish, grains or veggies
• Enjoy shrimp cocktails using 2-3 shrimp as an appetizer

Sticking to small servings paired with other non-gassy foods can allow you to take advantage of shrimp’s nutritional benefits without discomfort.