Is seafood good for autoimmune disease? A comprehensive guide to benefits and risks

November 21, 2025 •

3 min read

Research has consistently shown that the omega-3 fatty acids present in seafood can significantly lower inflammatory biomarkers associated with conditions like rheumatoid arthritis and systemic lupus erythematosus. Navigating dietary choices can be complex, so understanding if and how seafood is good for autoimmune disease requires a careful look at its potential benefits and drawbacks.

Quick Summary

Seafood offers powerful anti-inflammatory omega-3s and key nutrients that can help modulate immune activity in autoimmune diseases, though potential risks from mercury exposure must be managed by making careful choices.

Key Points

Omega-3s are anti-inflammatory: The EPA and DHA in seafood actively reduce inflammation associated with autoimmune diseases.
Choose low-mercury fish: To mitigate mercury risks, prioritize low-mercury options like salmon, sardines, and shrimp.
Valuable source of key nutrients: Seafood is rich in Vitamin D, selenium, iodine, and zinc, all of which support healthy immune function.
AIP diet friendly: Seafood is a staple in the Autoimmune Protocol (AIP) diet, which aims to reduce systemic inflammation.
Consider the preparation: Healthy cooking methods like baking or steaming are recommended over deep frying to retain nutritional benefits.
Supports gut health: The omega-3s in seafood can positively influence the gut microbiome, further benefiting immune regulation.

The Anti-Inflammatory Power of Seafood

Autoimmune diseases are characterized by a hyperactive immune response that mistakenly attacks the body's own tissues, leading to chronic inflammation. Diet plays a crucial role in managing this inflammation, and seafood, particularly fatty fish, is a cornerstone of anti-inflammatory eating plans like the Mediterranean diet. The primary reason for this is the high concentration of long-chain omega-3 polyunsaturated fatty acids (PUFAs), specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega-3 Fatty Acids and Immune Modulation

EPA and DHA are potent modulators of the immune system. They alter the body's production of eicosanoids, signaling molecules derived from fatty acids. Omega-6 fatty acids produce pro-inflammatory eicosanoids, while omega-3s produce less inflammatory versions, helping to calm inflammation in autoimmune conditions. Studies have shown omega-3 benefits, such as reduced joint pain in rheumatoid arthritis and lower disease activity in lupus patients.

Other Key Nutrients for Autoimmune Health

Seafood provides several other nutrients important for a balanced immune response:

Vitamin D: Linked to immune regulation and T-cell function; fatty fish are good sources.
Selenium: An antioxidant supporting immune and thyroid health, helping regulate immune responses.
Iodine: Essential for thyroid function, impacting the immune system's metabolic activity.
Zinc: Necessary for immune cell development and regulation, abundant in oysters and other seafood.

Potential Risks and How to Mitigate Them

While beneficial, seafood consumption for autoimmune patients involves considering risks like mercury contamination and potential shellfish sensitivities.

Mercury and Autoimmune Risk

Mercury, a heavy metal, is linked to increased autoimmune risk, especially in women. A study showed an association between mercury exposure and higher levels of autoantibodies. To minimize mercury, choose low-mercury seafood like salmon, sardines, shrimp, and canned light tuna, while limiting high-mercury options such as swordfish and king mackerel.

Shellfish Sensitivity

Some individuals with autoimmune conditions might be sensitive or allergic to shellfish. The Autoimmune Protocol (AIP) diet often includes seafood but recommends careful reintroduction. Consult a healthcare professional to identify sensitivities.

Recommended Seafood Choices and Preparation

To maximize benefits, prioritize low-mercury, high-omega-3 seafood. Healthy cooking methods like baking, steaming, or light stir-frying are recommended over deep frying.

Seafood Options for an Anti-Inflammatory Diet

Good seafood choices include:

Wild-caught Alaskan salmon: High in omega-3s and antioxidants.
Sardines: Rich in omega-3s, calcium, and vitamin D.
Mackerel: Oily fish with high omega-3 content.
Oysters: Excellent source of zinc.
Trout: Good source of omega-3s.
Cod: Leaner fish providing vitamins and minerals.
Shrimp: Low in mercury with protein and nutrients.

Comparison of Seafood for Autoimmune Diets


Feature	Wild Alaskan Salmon	Farmed Salmon	Shrimp	Swordfish
Omega-3 Content	Very High	Variable (depends on feed)	Lower	High
Mercury Content	Low	Low	Low	Very High
Other Nutrients	Vitamin D, Selenium	Fewer antioxidants	Iodine, Selenium	Vitamin D
Best for Autoimmune?	Yes	Yes (often less nutrient-dense)	Yes	Avoid
AIP Friendly?	Yes	Yes	Yes	N/A

The Role of the Gut Microbiome

Seafood also impacts autoimmune conditions through its influence on gut health. The gut microbiome is crucial for immune regulation. Omega-3s from fish oil may affect gut bacteria composition in animal studies, potentially promoting beneficial bacteria and reducing pro-inflammatory types. A healthier gut can reduce intestinal permeability, often linked to autoimmune progression.

Conclusion

For most people with autoimmune disease, including seafood in their diet is beneficial due to anti-inflammatory omega-3s, Vitamin D, and other minerals. By choosing low-mercury options and preparing them healthily, potential risks can be managed. Informed seafood choices can be a valuable part of managing autoimmune symptoms and inflammation.

For more information on anti-inflammatory diets and omega-3s, resources like the Harvard T.H. Chan School of Public Health are available: Diet Review: Anti-Inflammatory Diet. Always consult a healthcare provider or dietitian before making significant dietary changes for chronic conditions.

Frequently Asked Questions

Fatty, cold-water fish like wild-caught salmon, sardines, mackerel, and trout are the best options due to their high omega-3 content. Oysters also provide high levels of beneficial zinc.

Individuals should limit or avoid high-mercury fish such as swordfish, king mackerel, and tilefish. Processed or fried seafood should also be avoided due to potentially inflammatory additives.

The Dietary Guidelines recommend two or more servings of seafood per week for general wellness. For autoimmune management, this should be focused on low-mercury, high-omega-3 options.

Yes, but opt for canned light tuna over albacore, as it contains significantly less mercury. Canned sardines are also an excellent, low-mercury alternative.

Whole food sources of omega-3s from fish provide a broader spectrum of beneficial nutrients, including Vitamin D and selenium, that can work synergistically to support immune function. The evidence for fish oil supplements in treating autoimmune disease has been mixed in some studies, favoring food intake.

While mercury is a known risk factor for autoimmunity, especially in women, it is manageable through careful food selection. Sticking to low-mercury fish and limiting high-mercury species is the most effective strategy.

If you have a shellfish allergy, you can still reap the benefits of seafood by focusing on fin fish like salmon, trout, and sardines. Vegetarians can also find plant-based omega-3s in sources like walnuts and flaxseeds, although the conversion to EPA/DHA is less efficient.

Omega-3s found in seafood can promote a healthier gut microbiome, which in turn helps regulate the immune system and strengthens the intestinal barrier. This is important for preventing 'leaky gut,' which is often associated with autoimmune conditions.