How Omega 3 Can Help Gut Issues

The gut includes the stomach, intestines, and colon. It performs digestion, nutrient absorption, and waste excretion. Good gut health is essential for overall well-being. Your gut health can impact your physical and mental health. Approximately 200 different microorganisms are present in your gut, known as your gut microbiome. These microorganisms help in the digestion of food and the absorption of nutrients. Some microorganisms can cause certain diseases, but many benefit the normal and healthy digestive systems. Consuming certain foods can affect your gut microbiome. In this blog, we will discuss how  omega-3 fatty acids can help you to improve your gut health.  

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats that are essential for normal bodily functions. The body cannot synthesize them; you must obtain them through diet. Omega-3 fatty acids are healthy because they may lower cholesterol levels and protect against heart diseases.

There are three main types of omega-3 fatty acids, namely: 

• Alpha-linolenic acid (ALA), which is present in flaxseed, canola, perilla, walnuts, and  soy; 
• The eicosapentaenoic acid (EPA) is a fatty acid found in salmon, tuna, sardines, mackerel, oysters, and other seafood; 
• Salmon, oysters, herring, clams, and mussels are all docosahexaenoic acid (DHA) sources.

Interestingly, ALA is the most common type of omega-3 that one could find in a typical diet. It is worth noting that the body can convert ALA into EPA and DHA but can only convert small amounts. Concerning flaxseed oil, it is essential to clarify that it comes from the flax plant seed. Alpha-linolenic acid (ALA) makes up 50 to 60% of the omega-3 fatty acids in flax seeds, which is more than fish oil. However, there is a shortfall in the body’s efficiency when converting ALA into the omega-3 fatty acids that fish oils contain. Research shows that people do not consume enough omega-3 fatty acids.

Omega 3 and gut health: what’s the link? 

Omega-3 polyunsaturated fatty acids (PUFAs) can alter the gut microbiota, while the gut microbiota can affect the metabolism and absorption of omega-3 PUFAs. Various studies have been conducted on the connection between gut health and fish oil. Though the results have been mixed, some research indicates that fish oil can support a more diverse ecosystem in the gut microbiome. 

A study published in Scientific Reports analyzed the data of 876 middle-aged and elderly female twins. They discovered significant correlations between high omega-3  intake in the diet and healthy microbiome composition, often linked with better overall health since it indicates a more stable and balanced ecosystem.  

Additionally, many studies suggest that omega-3s may be beneficial for inflammation. Omega-3s contain polyunsaturated fatty acids (PUFAs), which can positively impact the microbiome by increasing the production of anti-inflammatory compounds like short-chain fatty acids. 

Omega-3 fatty acids may also assist in improving the integrity of the intestinal barrier, which is a protective wall inside the stomach that allows nutrients from food to pass through the body to be used for energy while preventing harmful microbes and toxins from entering the bloodstream,  according to other research, including a study published in the European Journal of Nutrition. The intestinal barrier breakdown contributes to several gastrointestinal diseases, including inflammatory bowel disease (IBD). By strengthening the intestinal barrier and increasing the production of anti-inflammatory compounds, omega-3s may benefit individuals with such conditions. 

Omega 3 has several health benefits:

Here is a list of benefits that omega-3s can provide. The list is quite long, but omega-3s deserve recognition for their many benefits.  

1. They can help reduce LDL cholesterol (the “bad” kind) and blood pressure, decreasing the risk of heart disease.
2. Omega-3s have anti-inflammatory properties that support a healthy immune system and may help prevent chronic diseases like rheumatoid arthritis and cancer.
3. Omega-3s can also help with digestion and autoimmune diseases like ulcerative colitis or Crohn’s disease. 
4. They are highly beneficial for brain health and can help prevent cognitive decline for disorders like dementia.
5. Omega-3s are also good for your hair and may have anti-aging benefits for your skin. 
6. They can enhance bone strength and are excellent for your joints, especially when managing joint pain.
7. Omega-3s are crucial in healthy pregnancy and children’s early development,  specifically for their brain and gut health.

What is the daily recommended amount of omega-3 fatty acids for adults? 

Most health organizations recommend a daily intake of 250-500 mg combined EPA and  DHA for healthy adults, around 8 ounces of fatty fish per week. However, people with certain health conditions may need higher amounts of these nutrients. The recommended dietary allowance (RDA) for alpha-linolenic acid is 1.6 grams daily for men and 1.1 grams for women. 

Conclusion

Your gut health is a crucial aspect of your overall well-being, and various factors,  including your diet, influence it. Omega-3 fatty acids in foods such as flaxseed, salmon, and walnuts offer numerous benefits for your gut health and beyond. 

Studies suggest that regular intake of omega-3s may lead to a healthier gut microbiome, associated with better overall health and a more stable ecosystem in your digestive system. They can also have anti-inflammatory effects, helping to reduce the risk of chronic diseases and conditions like inflammatory bowel disease. 

But the benefits of omega-3 fatty acids don’t stop there. They can help lower LDL cholesterol,  support your immune system, improve brain health, and contribute to healthy skin, hair, bones,  and joints. Additionally, omega-3s are vital during pregnancy and early childhood development,  particularly for brain and gut health. 

Consider incorporating more omega-3-rich foods into your diet to improve gut health and overall well-being. Remember that the recommended daily intake varies, but it is best to consume at least 250-500 mg of combined EPA and DHA through regular fatty fish consumption for healthy adults.

Remember, take care of your gut, and it will take care of you!

Word of caution.

This website provides information solely for educational purposes and should not substitute medical diagnosis or treatment.