Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day.
Chronic Inflammation is an epidemic these days due to poor diet, lack of sleep, too much stress, and an imbalanced omega fatty acid ratio. In addition to lifestyle changes, focusing on getting more omega-3s and reducing omega-6s can be a game changer for many health issues.
The ideal ratio of omega-6 to omega-3 in the body is 3:1, and most Americans are around 15:1 up to 25:1. So, how do we improve these ratios to improve our overall health? Let’s talk about the options.
What are omega-3s?
Omega-3 fatty acids are essential fats that our bodies can’t produce on their own. We must get them from our diet. The three main types of omega-3s are:
ALA (Alpha-linolenic acid): Found in plant oils like flaxseed, soybean, and canola oils.
EPA (Eicosapentaenoic acid): Found in fish and other seafood.
DHA (Docosahexaenoic acid): Also found in fish and seafood, and crucial for brain health.
These fats are vital for many bodily functions such as reducing inflammation, supporting the growth of beneficial gut bacteria, and enhancing nutrient absorption. They also play a role in the gut-brain connection, helping to reduce stress and anxiety that can exacerbate gut issues.
What do they do in the body?
Reduce Inflammation: Chronic inflammation in the gut can lead to issues like IBS and Crohn's disease. Omega-3s have powerful anti-inflammatory properties that can soothe your digestive tract.
Support Gut Microbiome: These fatty acids promote the growth of good bacteria in your gut, balancing out the microbiome and improving overall digestive health.
Improve Digestion: Omega-3s can help the gut lining repair itself, enhancing nutrient absorption and making digestion smoother.
Boost Mood and Brain Function: The gut-brain connection is real! Omega-3s support brain health, which in turn can help reduce stress and anxiety that often contribute to gut issues.
The best fish for omega-3s
When it comes to boosting your omega-3 intake, fish is one of the best sources. Here are some of the top choices:
Salmon: Rich in EPA and DHA, salmon is a popular choice for its health benefits and delicious taste.
Mackerel: Another fatty fish that’s high in omega-3s and packed with nutrients.
Sardines: These small fish are big on omega-3s and are also a good source of calcium.
Anchovies: Tiny but mighty, anchovies are rich in omega-3s and add a punch of flavor to dishes.
Herring: Often smoked or pickled, herring is another excellent source of these essential fats.
How many servings of fish do you need?
To get sufficient amounts of omega-3s, it's generally recommended to eat at least two servings of fatty fish per week. This translates to about:
Two 3.5-ounce (100-gram) servings: This is roughly the size of a deck of cards for each serving.
Why wild-caught is better
While farmed fish can be a good source of omega-3s, wild-caught fish is generally considered superior for several reasons:
Higher Omega-3 Content: Wild fish tend to have a higher concentration of omega-3s compared to their farmed counterparts.
Fewer Contaminants: Wild-caught fish usually have lower levels of harmful substances like PCBs and dioxins, which can be found in higher concentrations in farmed fish.
Sustainable Practices: Many wild-caught fisheries follow sustainable practices that help protect ocean ecosystems.
Supplementing with fish oil
Many people might still need to supplement with fish oil. Here’s why:
Dietary Restrictions: If you don’t eat fish or follow a vegetarian or vegan diet, you might not get enough EPA and DHA from food alone.
Health Conditions: Certain health conditions, like inflammatory bowel disease (IBD) or heart disease, may require higher omega-3 intake than what you can easily get from diet alone.
Convenience: Fish oil supplements can be an easy and convenient way to ensure you’re getting enough omega-3s, especially if you’re on the go or have a busy lifestyle.
How to find your omega levels
You can take a simple at-home test to find out what your levels are and what to do about it.
Click here for a link to order this affordable test. Assess your starting levels, take the recommended product, then a second test will come in the mail to assess your new levels. I went from 9:1 (out of balance) to 3:1 (perfect ratio!) in just 4 months!
Conclusion
Incorporating omega-3s into your diet is a powerful step towards better gut health. Whether you choose to eat omega-3-rich wild-caught fish or decide to supplement with fish oil, your gut (and overall health) will thank you. For those looking to dive deeper into the details, consider joining our upcoming event where we’ll explore all things omega-3s, from the best food sources to practical tips on making them a part of your daily routine. Click here to join my free group for all things gut health!
Marissa Hughes, Certified Transformational Nutrition Coach
Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day. She gets to the root cause of her client's gut issues by using a microbiome testing process, so each client receives a totally personalized plan, based on their individual results. She uses a combination of specific foods, supplements, stress management, detoxification, and Pilates in her online program, The Happy Belly Method.
