Why Does Salmon Make Me Burp? The Science Behind Fishy Gas

Salmon is one of the most popular and nutritious fish available. Loaded with protein, healthy fats, and essential nutrients like vitamin D, selenium, and B vitamins, salmon can be an amazing addition to a balanced diet. However, some people experience uncomfortable burping and indigestion after eating salmon. If you’ve ever wondered “why does salmon make me burp?”, this article will walk you through the science behind salmon’s gassy side effects.

The Culprits Behind Fishy Burps

There are a few compounds found in salmon and other fatty fish that can cause burping, gastric distress or fishy tasting belches in sensitive individuals:

• Fatty Acids Salmon is high in omega-3 fatty acids like EPA and DHA. These healthy fats are difficult for some people to digest leading to burping as the gases are released in your stomach.

• Purines: Purines are natural compounds found in many foods, especially organ meats and certain fish. Purines break down into uric acid, which can cause indigestion.

• Sodium/Salt Content Cured fish like lox and smoked salmon tend to be quite high in sodium. For salt-sensitive people this can delay gastric emptying and trigger burping.

• Histamines: Fish naturally contain levels of histamine-like compounds. During digestion, these can be provocative for sensitivities and result in post-meal gas or bloating.

So in essence, it’s the rich, oily flesh and savory flavor compounds in salmon that tend to disagree with some stomachs. But not to worry – with a few simple tips, you can still enjoy this versatile fish without the unpleasant repeat!

Tips to Prevent Fishy Burps When Eating Salmon

If you’re prone to indigestion or eructation (the technical term for burping) after salmon, try these easy suggestions:

• Opt for leaner cuts: The fattier portions like the belly and dark meat have much higher levels of those troublesome omega-3s and purines. Choosing wild salmon over farmed, and skinless filets over the whole fish, can reduce burp triggers.

• Cook thoroughly: Raw or undercooked salmon contains active enzymes that may irritate digestion. Aim for opaque, flaky flesh. Grilling, broiling, poaching, or baking allows excess fat to drain away too.

• Go low-sodium: Read labels and opt for fresh wild salmon rather than cured, smoked, or sodium-containing versions like canned salmon. Rinse before cooking to remove surface salt.

• Have it with salad: Pairing salmon with a green salad and vinegar dressing aids digestion. The greens help absorb excess fats, while the vinegar breaks down the fish proteins.

• Say no to skin: That delicious crispy skin is loaded with fat that your stomach may struggle to process efficiently. Removing it can ease indigestion.

• Mind your portions: Stick to 4-6 ounces per serving, which is plenty for the nutritional benefits without overloading your digestive system.

• Stay hydrated: Drink water before, during, and after eating salmon. Well-hydrated bowels are less likely to protest!

• Take probiotics: Daily probiotic supplements can improve digestion of fatty foods and reduce gas. Look for broad-spectrum probiotic blends to target salmon breakdown.

• Try fish enzyme pills: Supplements containing lipase, protease, and amylase (digestive enzymes) are proven to ease oily fish digestion and lessen repeat.

• Limit alcohol: Alcohol aggravates indigestion and relaxes the esophageal sphincter, making burping more frequent. Avoid drinking when eating salmon.

Why You Shouldn’t Give Up on Salmon Entirely

While salmon burps can be annoying and embarrassing, this tasty fish offers many attributes that make it worth working around the gas issues:

• It’s sustainable: Wild salmon populations are well-managed, making salmon an environmentally friendly seafood choice. Farm-raised salmon impacts are improving too.

• Nutrient powerhouse: Salmon provides high-quality complete protein, anti-inflammatory omega-3s, vitamins D, B12, B6, selenium, and astaxanthin.

• Heart healthy: Eating salmon lowers blood pressure, triglycerides, and risk of cardiac events. The American Heart Association recommends eating fatty fish twice per week.

• Brain boosting: The omega-3 fats in salmon support cognitive function and mental health throughout life.

• Weight control: Protein rich, satiating salmon aids weight loss and management. The healthy fats promote lean mass over fat.

• Anti-cancer properties: Multiple compounds in salmon may inhibit cancer cell growth, including breast, colorectal, and prostate cancers.

• Vision defender: Omega-3s and astaxanthin shield eyes from damaging UV light and reduce macular degeneration.

• Mood lifting: Salmon can ease symptoms of depression thanks to those anti-inflammatory omega-3 fats.

• Bone strengthener: Vitamin D, protein, and minerals like phosphorus found in salmon contribute to bone density.

• Anti-inflammatory effects: Salmon reduces systemic inflammation to lower disease risk and ease joint pain.

Tasty Ways to Work Around the Burps

Refusing to prepare salmon because it disagrees with your tummy means missing out on an awesome, nutritious fish. Here are some delicious recipe ideas that incorporate gentle cooking methods and digestion-friendly ingredients:

• Maple roasted salmon: Brush wild salmon filets with maple syrup and roast on a parchment-lined pan until just cooked through.

• Lemon and herb poached salmon: Gently poach salmon in lemon juice, white wine, and herbs for a light, burp-friendly dish.

• Cedar planked salmon: Grill salmon on a cedar plank which imparts flavor and allows fat to drain away from the flesh.

• Salmon rice bowl: Flake cooked salmon over rice, avocado, and greens for a meal that won’t cause repeats.

• Salmon hash: Combine roasted salmon, potatoes, onions, peppers, and spinach for a hearty burp-free hash.

• Salmon cakes: Mix cooked salmon with almond flour, egg, and chopped vegetables. Pan fry into patties for a gut-friendly spin on crab cakes!

• Salmon salad: Incorporate roasted salmon into any salad – Caesar, Niçoise, Greek, Cobb, or spinach salads pair deliciously.

• Salmon tacos: Use salmon as the protein filling in digestion-friendly corn tortillas or lettuce wraps. Load up with fixings like pico and guacamole.

• Salmon sushi: Opt for rolls wrapped in cucumber or brown rice instead of nori, which is higher in hard-to-breakdown sodium.

When to See a Doctor

Occasional gentle burping after eating salmon generally isn’t a major concern. However, if you experience severe or persistent indigestion, abdominal pain, diarrhea, or vomiting anytime after eating salmon, it’s best to make an appointment with your healthcare provider. They can properly assess for potential food allergies or intolerances, gallbladder issues, gastric disorders, or other underlying conditions.

In most cases, salmon burps are just a minor nuisance and avoiding the feeding frenzies is possible with some simple adjustments. Savor the health perks and succulent flavor of salmon by following the guidance in this article. And maybe warn your co-workers before enjoying fish tacos at your desk for lunch.