Omega 3s: How This Essential Fat Boosts Gut Health By Lauren Minchen MPH RDN CDN
You may be familiar with the heart-healthy benefits of Omega 3 fats, but did you know that these fatty acids also boost the integrity and function of your digestive tract? If you suffer from IBS or IBD symptoms, Omega-3 fats may be helpful in reducing your pain and supercharging gut health and function.
Omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA), are health-boosting polyunsaturated fats found in certain types of fish, algae, and plant sources, like flaxseeds, chia seeds, and walnuts. While more needs to be understood about their direct impact on gut health, it’s increasingly well-known that Omega 3s contribute to a healthy digestive system.
Below are five ways through which Omega 3 fats boost gut health and function.
They contain anti-inflammatory properties. Omega-3 fatty acids have well-established anti-inflammatory effects. Chronic inflammation in the gut is associated with various gastrointestinal conditions, including inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis, IBS-C, IBS-D, and SIBO. Omega-3s downregulate inflammation, and this downregulation can reduce disease symptoms (like constipation and diarrhea) and promote calm and smooth digestion.
They boost the gut’s microbiome: It is becoming increasingly clear that Omega-3 fatty acids can influence the diversity and makeup of the gut microbiome. A balanced and diverse array of healthy bacteria (microbiota) is essential for a strong gut lining and for healthy function. Omega-3s can positively impact the abundance and variety of beneficial bacteria, which in turn promotes a healthy and balanced gut microbiome.
They strengthen mucosal integrity: Together with probiotics and specific vitamins, Omega-3 fatty acids play a role in boosting the integrity of the mucosal lining in the digestive tract. A healthy mucosa protects the gut from damage (as with antibiotics or excessive alcohol), supports nutrient absorption, and prevents the infiltration of harmful substances. In other words, a strong mucosa translates to what can feel like invincible digestive health.
They reduce oxidative stress: Omega-3s possess antioxidant properties, which combat oxidative stress in the body. Oxidative stress, which is defined as an abundance of free radicals damaging body tissues, leads to various gastrointestinal conditions. By directly combating oxidative stress, Omega-3s may contribute to reduced damage to the gut lining and a more balanced digestive system.
They boost immunity: Our digestive tract is our largest immunity organ, containing about 75% or our total immune system. Omega-3 fatty acids can influence this system by interacting with our immune cells in the gut-associated lymphoid tissue (GALT). An appropriate immune response is vital for defending against pathogens without triggering excessive inflammation or immune reactions. Omega-3s balance this interaction with their anti-inflammatory properties and immune-boosting action on our gut’s immune cells.
Omega-3s don’t only boost our heart and brain health. Together with a balanced and varied diet, rich in fiber, fruits, vegetables, and other nutrients, Omega-3s can renew optimal digestive health.
Incorporating Omega-3s in the form of whole foods and supplements provides the fuel your gut needs to maintain probiotic balance, strengthen the gut’s microbiome, and boost immunity. In other words, Omega 3s can leave your gut feeling relieved, renewed, and even invincible. Eat more wild fish or add a Tablespoon of chia seeds to your yogurt for a sustainable Omega-3 boost.
Lauren Minchen is a Registered Dietitian Nutritionist based in NYC and the author of Bariatric Slow Cooker Cookbook. With over a decade of experience in private practice, she prioritizes her clients’ individual needs to help them achieve their own invincible lifestyle. Her specialties include digestive health, autoimmune conditions, and PCOS. To work with Lauren, visit https://www.laurenminchen.com/.