Wild Salmon
Omega-3 that feeds your gut and your brain.
Wild salmon is one of the most important foods for gut health — not for its protein alone, but for its omega-3 fatty acids (EPA and DHA) which directly reduce intestinal inflammation, support the gut-brain axis, and feed the specific bacteria that produce anti-inflammatory compounds. Wild-caught salmon has 3-4x the omega-3 content of farmed salmon and significantly lower inflammatory omega-6 fat. Atlantic salmon farmed in Ireland is among the best quality in Europe.
Why it matters
EPA & DHA Omega-3
The most bioavailable form of omega-3 — directly reduces gut and systemic inflammation.
Gut-Brain Axis Support
Omega-3 supports serotonin production and the gut-brain communication pathway.
Complete Protein
30g of highly bioavailable protein per 100g serving — supports gut lining repair.
Astaxanthin
The antioxidant pigment giving salmon its colour — more powerful than Vitamin C for reducing oxidative stress.
How to eat it
Aim for 2-3 servings per week. Pan-fry skin-side down in olive oil for 5-6 minutes without flipping — the skin protects the flesh. Pair with prebiotic vegetables and olive oil for maximum gut-health synergy. Smoked salmon on sourdough with kefir cream cheese is an excellent probiotic-protein breakfast. Don't overcook — salmon should be just opaque at the centre.
EPA and DHA from oily fish directly reduce gut inflammation by modulating the gut microbiome — increasing anti-inflammatory Lactobacillus and decreasing pro-inflammatory Firmicutes. Regular oily fish consumption is associated with a 30-40% reduction in colorectal cancer risk.
Source: Costantini et al., Nutrients, 2017
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