Trust Your Gut: 4 Great Ways Seafood Improves Your Microbiome

Good day, Seafoodies! 

With popular phrases like “trust your gut” and “the way to a person’s heart is through their stomach,” it’s clear our digestive system has quite a reputation! But for all the credit we give our gut’s metaphorical powers, we don’t always feed it what it needs. 

Our gut microbiome can get thrown way out of balance without the correct dietary support. While adding in an occasional yogurt or spoonful of sauerkraut is great—a diverse diet that is rich in healthy whole foods, like seafood, is the best way to boost your gut health. 

And here’s why! 

The easiest way to visualize what’s going on in your gut is to think about it like a busy little neighborhood where trillions of tiny residents live. These microscopic neighbors influence everything from how well your immune system works to what your body’s inflammatory response will be and even whether you’re feeling anxious or stressed. 

You can see why these would be pretty important folks to keep happy! Research shows that regularly eating seafood as part of a Mediterranean or Atlantic diet can boost your gut microbiome diversity. More diversity basically means your gut community becomes more resilient and better at handling life’s little indulgences—like that extra slice of indulgent pizza or that nasty cold that’s making the rounds.

The foods in these diets contain a bevy of benefits, but here are some of the nutritional heavy hitters found in seafood that can help keep your gut happy. 

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Omega-3 Fatty Acids 

These powerful anti-inflammatory compounds help reduce inflammation throughout your digestive system. Found abundantly in fatty fish like salmon, mackerel, sardines and tuna—omega-3s contribute to a robust gut environment. When inflammation is maintained, your gut lining stays healthier and beneficial bacteria can thrive. Research suggests omega-3s may also help increase the diversity of your gut microbiome, creating a more resilient digestive system.

Complete Proteins 

Your gut lining is constantly renewing itself, and it needs protein to do this important renovation work. Seafood delivers a complete protein package, meaning it contains all nine essential amino acids your body needs but can’t make on its own. This makes fish and shellfish ideal for maintaining that crucial gut barrier that keeps harmful substances where they belong (not in your bloodstream). 

Vitamin D 

This important nutrient isn’t just for bones—it plays a significant role in gut health too! Fatty fish like salmon and mackerel are some of the few natural food sources of vitamin D, which helps regulate your gut’s immune responses and supports the integrity of your intestinal barrier. Some research even suggests vitamin D helps maintain the balance between different types of bacteria in your gut microbiome.

Selenium 

This often-overlooked mineral acts as a powerful antioxidant in your digestive system. Seafood, especially tuna, halibut and sardines, delivers an impressive dose of selenium, which helps protect your gut cells from damage while supporting your immune function—both crucial for maintaining a healthy gut environment where beneficial bacteria can flourish!

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Phew! Now that’s a whole lot of nourishing gut power! It’s almost like the Dietary Guidelines for Americans are onto something when they recommend enjoying a minimum of 2-3 servings of seafood a week as part of a complete diet. 

To get all those gut benefits going ASAP, try one of these tasty recipes—filled with ingredients that work together to give your microbiome a little extra pick-me-up. 

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