Fish oil can cause gastrointestinal distress in a number of ways. Some people experience gas, belching, diarrhea and bloating from fish oil supplements. However, there are benefits to taking fish oil which should be weighed against the possible side effects. There also are ways to help minimize some of the problems the supplements can cause.
Bloating
Gas naturally builds up in the body when air is swallowed and when foods break down during the digestive process. When this gas isn't expelled through belching or flatulence, it builds in the stomach and intestines and causes the uncomfortable feeling known as bloating. Bloating can lead to abdominal pain that ranges from mild to severe and dull to sharp. A number of factors can cause bloating including stress, anxiety, smoking, gastrointestinal problems, celiac disease, lactose intolerance, irritable bowel syndrome and eating fatty foods.
Fat
Fat can cause a buildup of gas because it slows digestion, and that gives food more time to ferment. However, the oil found in fish and fish oil supplements contains omega-3 fatty acids, which have a number of health benefits. Doctors often recommend that people with high triglyceride levels take fish oil supplements to bring their levels into a healthier range. Fish oil also may help reduce the risk of heart attack, stroke and hardening of the arteries.
Minimize Side Effects
It is possible to minimize some of the gastrointestinal upset from fish oil. The University of Maryland Medical Center reports that time-release preparations can reduce such side effects as bloating, gas, belching and diarrhea. MayoClinic.com notes that if you're bothered by a fishy aftertaste or fishy burps, it might help to freeze the fish oil capsules. You can also try taking the capsules at the beginning of a meal so food will trap the fish oil in the stomach. Sometimes switching brands may help.
Eat Fish
You don't have to take supplements to get fish oil. The American Heart Association recommends eating at least two servings of fat, especially fatty fish, each week. Fish is a good source of protein, as well as omega-3 fatty acids. To get the most heart-healthy fat, choose fish such as salmon, herring, mackerel, lake trout, sardines and albacore tuna.
Warning
If you're considering taking fish oil supplements, talk to your doctor about the right dosage for you. Fish oil supplements can interact with other medications, and high doses of fish oil may cause excessive bleeding. The American Heart Association says anyone taking more than 3 g of omega-3 fatty acids in capsules should do so only under a physician's care.
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