Does Eating Fish Cause Inflammation in the Body? Unpacking the Omega-3 Controversy

November 10, 2025 •

2 min read

While decades of research have celebrated the anti-inflammatory effects of omega-3 fatty acids found in fish, recent studies have presented a more complex view, prompting some to question if eating fish can cause inflammation. This shift in understanding requires a closer look at the factors involved.

Quick Summary

This article explores the complex relationship between fish consumption and systemic inflammation. It highlights the proven anti-inflammatory benefits of omega-3s while addressing recent findings that suggest a more nuanced interaction with the body.

Key Points

Omega-3s Fight Inflammation: Fatty fish contain EPA and DHA, which actively reduce inflammatory compounds and aid in the resolution of inflammation.
Balance is Key: The ratio of omega-6 to omega-3 fatty acids is crucial; a diet high in pro-inflammatory omega-6s can counteract the benefits of omega-3s.
Cooking Method Matters: Frying fish can introduce inflammatory compounds, while baking, steaming, or poaching preserves the anti-inflammatory benefits.
Not All Fish Are Equal: Oily fish like salmon, sardines, and mackerel offer the most potent anti-inflammatory omega-3s.
Dietary Context is Important: The overall diet, including the avoidance of other inflammatory foods like trans fats and refined carbs, determines your body's inflammatory response.

The Anti-Inflammatory Power of Omega-3s

Fatty fish like salmon, sardines, and mackerel are rich in long-chain omega-3 fatty acids, specifically EPA and DHA, known for their anti-inflammatory properties. These omega-3s reduce pro-inflammatory eicosanoids and produce specialized pro-resolving mediators (SPMs) that help regulate and resolve inflammation. Consuming fatty fish regularly can help reduce overall inflammation and may lower the risk of chronic inflammatory diseases, with benefits shown in conditions like rheumatoid arthritis.

Unpacking the Omega-6 to Omega-3 Balance

The balance between omega-6 and omega-3 fatty acids is crucial for regulating inflammation. Omega-6s, common in processed foods and some vegetable oils, are generally pro-inflammatory. A high omega-6 to omega-3 ratio can promote inflammation. While omega-3s are beneficial, recent studies indicate the interaction is complex, suggesting that the overall dietary fat profile, not just omega-3 intake, influences inflammatory responses.

Factors That Can Make Fish Inflammatory

While fish is generally anti-inflammatory, certain factors can negate its benefits:

Cooking Method: Frying fish, particularly in high-omega-6 oils, and high-heat cooking can increase inflammatory compounds. Healthier methods include baking, steaming, or poaching.
Added Ingredients: Sauces and preparations high in sugar, trans fats, or excessive sodium can add inflammatory elements.
Dietary Context: Eating fish within a diet high in processed foods, sugar, and refined carbohydrates limits its anti-inflammatory impact.
Environmental Contaminants: While a concern, the health benefits of omega-3s in fish generally outweigh the risks from typical mercury levels for most people. Choosing lower-mercury options is advisable.

Best Fish for an Anti-Inflammatory Diet

Focus on cold-water, fatty fish high in EPA and DHA:

Salmon: Especially wild-caught, for high omega-3 content.
Sardines: A small, sustainable source of omega-3s, calcium, and vitamin D.
Mackerel: Choose smaller Atlantic mackerel for high omega-3s with lower mercury.
Anchovies: Small fish offering flavor and omega-3s.
Herring: A very fatty fish rich in anti-inflammatory compounds.

Fish vs. Other Anti-Inflammatory Foods

Incorporating fish into a balanced anti-inflammatory diet is effective. The table below compares different food categories in terms of their inflammatory impact:


Food Category	Anti-Inflammatory Examples	Pro-Inflammatory Examples
Protein Sources	Fatty fish (salmon, sardines), beans, lentils	Red and processed meats (burgers, hot dogs)
Fats & Oils	Olive oil, nuts (walnuts, almonds), seeds (flax, chia)	Trans fats, processed vegetable oils (corn, soybean)
Carbohydrates	Whole grains, fruits, vegetables (especially leafy greens)	Refined carbs (white bread, pastries), sugary drinks

Conclusion: Fish's Role in a Healthy Diet

Does eating fish cause inflammation in the body? Generally, no. The omega-3s in fatty fish are powerful anti-inflammatory agents that help reduce and resolve inflammation. While emerging research explores the nuanced interaction of fatty acids, the established benefits of regular fish consumption are not negated. By selecting fatty fish, preparing it healthily, and incorporating it into a balanced diet rich in other anti-inflammatory foods, you can significantly benefit from seafood's health properties. Resources like the Arthritis Foundation provide guidance on diets incorporating fish and other anti-inflammatory foods.

Frequently Asked Questions

No, while most fish are healthy, the most significant anti-inflammatory benefits come from oily or fatty fish rich in omega-3 fatty acids, such as salmon, sardines, and mackerel.

Fish oil supplements are a source of omega-3s, and studies have shown they can help reduce inflammation. However, consuming fish provides a broader range of nutrients, and some studies have shown whole food sources can be more effective for certain conditions.

There is no strong evidence to suggest typical fish consumption levels cause mercury-induced inflammation. Health benefits from omega-3s generally outweigh the minimal mercury risk, especially when choosing low-mercury fish.

Many health authorities recommend eating at least two servings of fatty fish per week to obtain the full benefits of omega-3s for reducing inflammation.

To preserve fish's anti-inflammatory properties, use cooking methods like baking, steaming, or poaching. Avoid frying, especially in oils high in omega-6 fatty acids.

No single food can completely reverse chronic inflammation. A fish-heavy diet must be part of an overall anti-inflammatory eating pattern that also limits processed foods, sugar, and refined carbohydrates.

Recent research has suggested a more complex interplay between omega-3s and the body's inflammatory markers, but this does not negate the overall anti-inflammatory effects. The overall balance of omega-3s to other dietary fats and the individual's specific health status are likely significant factors.