Unlock the Digestive Benefits of Herring: Nutritional Powerhouse for Gut Health.

What is Herring?

Herring is a freshwater-hatching yet Atlantic and Pacific ocean-dwelling white fish popularised for its many health benefits. There are around 200 different species, varying in size, with the largest reaching 1.5lbs (680g). Their unmistakable silver tones overlapping blue streaks make them highly distinctive, only amplifying their popularity.

The vast majority of herring are fished in Scottish and Northern Irish waters. Nevertheless, herring trade falls in congruence with its popularity on the global scale, as sales closely represent its desirability. A driving force behind this concerns the undeniable health benefits attributed to the fishes’ nutritional profile.

Nutritional Profile of Herring

Herring is naturally high in Omega-3s, Protein, Selenium, Vitamin D and B Vitamins, which all contribute to its repute. The general recommended serving size is dependent on subjective nutritional requirements and dietary guidelines. Even still, a serving of 85 to 113 grams is typical. In 100 grams of Herring, there are an expected:⁹

• 190 Calories
• 13.2g Fat
• 1800mg Omega-3s
• 17.8g Protein
• 19mcg Vitamin D
• 13mcg Vitamin B12
• 35mcg Selenium

The digestive system

Herring has been touted as a potential aid in digestion, owing to its nutritional profile detailed above. The digestive system consists of the gastrointestinal tract, the liver, the pancreas and gallbladder. All of which perform a unique and important role in the breakdown and metabolization of nutrients from food. These nutrients are then utilised by the body for energy, repair and growth.

Common digestive issues

Diseases of the digestive system can be short-lasting and acute or, but not exclusively, longer-lasting and more chronic. Some of the most common issues associated with digestion include:

• Irritable Bowel Syndrome and Disease (IBS)
• Inflammatory Bowel Disease (IBD)
• Crohn’s Disease
• Celiac Disease
• Lactose Intolerance
• Leaky Gut Syndrome
• Gas
• Diarrhea
• Acid Reflux

The provided list is by no means exhaustive but provides an insight into the types of issues that are commonplace amongst sufferers of digestive issues. It is beyond the confines of this article to detail each condition highlighted but several of those mentioned are closely linked with inflammation of the gut.

The digestive benefits of herring

Omega-3s

As previously alluded, herring is a rich source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Studies have demonstrated an association between omega-3s and alleviation of gut inflammation, often recognised as an influential contributor to the development of digestive complaints (namely IBS and IBD). Herring contains approximately 800mg of EPA and 1000mg of DHA per 100g serving, which appears to prove useful in the mitigation of digestive complaints.⁵

Omega-3s simultaneously increase the diversity and quantity of healthful gut microbiota with the gut microbiome. These beneficial bacteria also act as an aid in the digestive processes, optimising nutrient absorption and reducing gut permeability, otherwise known as ‘leaky gut’ syndrome.⁶

Protein content

Studies indicate that the consumption of high-quality proteins from animal-derived products is necessary for the optimised growth, development and health of humans. Herring can be considered an animal-derived protein source, boasting a high quantity of quality amino acids. The provision of such properties enables the effective production of digestive enzymes, essential in the digestive process. These enzymes facilitate the breakdown of foods into absorbable nutrients, ready for translation into usable energy to aid the growth and repair of cells.¹

Consuming herring is likely to effectively support the maintenance of the gut lining, warding off the development of any problematic digestive issues that subsequently impact health negatively.

Vitamin D 

Vitamin D has been recognised as a key component in sustaining gut health. With gut health playing an integral role in digestive function, the large quantities of Vitamin D present in herring once again demonstrate an avenue through which the fish packs a nutritional punch above its weight when it comes to aiding digestion. There is even evidence for Vitamin D’s involvement in the modulation of an immune response in the GI tract – a large piece in the digestive system’s jigsaw.⁷

Selenium

Selenium is a mineral known for its antioxidant capabilities.² With herring holding quantities high enough to elicit a beneficial response, it can be confidently postulated that the little white fish has the potential to protect the gut lining from oxidative stress and inflammation. This would enable a positive effect on the digestion of food through yet another mechanism.³

B-Vitamins: B12, B6 and Niacin

The sizeable number of B Vitamins found in herring also play a part in aiding digestive processes within the human body. The B Vitamins interact with those digestive enzymes, derived from the high protein content and quality, to facilitate their effective functioning. The involvement of B Vitamins in energy metabolism should not go without mention either, as this ensures efficient utilisation of the nutrients absorbed and distributed during the digestive processes.⁸

Studies on herring and health

Some work in epidemiology identifies populations with higher fish consumption, and indeed herring, typically have a lower incidence of digestive disorders and complaints. Some such populations include Scandinavian groups and the Jewish community (refer to the Recipes section for some health herring recipes taken straight from the recipe books of these populations), who regularly exhibit negligible rates of IBD and many other inflammation-driven disorders.⁴

Practical considerations

As is often the case with many things, there are always caveats. For all the good herring can deliver, particularly as a digestive aid, it is necessary to offer some potential risks for a true representation of the fish’s holistic health-impacting profile. Individual allergies always need consideration and thus it is encouraged to conduct due diligence before consumption.

The mercury content within herring is another noteworthy consideration. Although mercury in herring is generally low, excessive overeating is discouraged beyond individual limits and dietary guidelines. It is important to vary your seafood sources to minimise the potential build-up of contaminants.

Even so, when integrated into a balanced diet, herring skews positively in relation to its impact on health and digestion. It should be eaten as part of a varied diet to elicit the desired benefits and avoid the chance of any detriments.

Preparation methods need attention too. Opt to grill, bake or pickle herring, as opposed to frying which can result in the accumulation of unnecessary fat content in the diet and excessive calorie consumption. Follow the recipes outlined below to ensure this healthy preparation approach.

Recipes

If the prospect of incorporating some herring into your diet has become more alluring after reading of its many digestive benefits, the following provides some simple recipes to help seamlessly slide it into your diet plan. Both options encompass a balanced approach to ensure the herring’s health benefits are delivered.

Pickled herring recipe

Ingredients:

• 4 Herring Fillets
• 1 Cup White Vinegar
• ½ Cup Water
• ½ Cup Sugar
• 1 Small Red Onion, sliced thinly
• 1 Small Carrot, sliced thinly
• 1 Bay Leaf
• 10 Black Peppercorns
• 5 Allspice Berries
• 3 Cloves
• 1 Tablespoon Mustard Seeds
• 1 Tablespoon Fresh Dill, chopped (optional)

Instructions:

1. If your herring fillets are salted, be sure to first soak them in water for at least 4 hours or overnight to remove any excess salt (consider changing the water a few times). If your herring fillets are fresh, this first step is not necessary.

2. Rinse the herring fillets under cold water before patting them dry and cutting them into ~1-inch chunks.

3. To make the pickle brine, combine the vinegar, water and sugar in a medium-sized saucepan. Bring the ingredients to the boil over a middling heat, being sure to stir until the sugar has dissolved in the mixture.

4. Once the sugar is dissolved, add the sliced red onion and carrots, bay leaf, peppercorns, allspice berries, cloves and mustard seeds. Bring the heat down and allow the mixture to simmer for around 5 minutes before removing the saucepan from the heat and allow the brine to cool to room temperature.

5. When pickling the herring, be sure to place the ~1-inch chunks into a sterilised, clean glass jar. Pour the pickle brine over the herring pieces and into the jar once it has reached room temperature. Be sure to fully submerge the herring and get those vegetables into the jar too.

6. As per personal preference, add the freshly chopped dill for an additional boost of flavour.

7. From there, ensure that the jar is sealed tightly before placing in the refrigerator, allowing the marination process to ensue for at least 24 hours before consumption.

Top tips:

• The flavour will only improve beyond the initial 24-hour marination period. Leave for 3 or more days to get an enhanced taste. The best quality and flavour are often realised after 1-2 weeks of marination
• Serve as an appetiser on rye bread, accompanying boiled potatoes or as part of a fresh salad
• Depending on your taste preferences, you can adjust the ratio of vinegar to sugar to adjust the sweetness or tanginess to your favour

Enjoy this homemade pickled herring recipe, derived from the traditional practices of the Ashkenazi Jewish community. A large part of their cuisine, the Jewish people will celebrate festivals and Shabbat meals with this dish. The preservation of herring initially allowed a practical solution to a protein-abundant food source that didn’t require refrigeration for Jews in Eastern Europe.

Marinated herring salad recipe

Ingredients:

• 4-6 Marinated Herring Fillets, roughly chopped
• 2 Cups Mixed Greens (e.g., spinach, rocket, arugula and lettuce)
• 1 Red Onion, sliced thinly
• 1 Apple, diced
• 1 Cucumber, sliced
• ¼ Cup of Fresh Dill, roughly chopped
• ¼ Cup Greek Yogurt
• 1 Tablespoon Dijon Mustard
• 1 Tablespoon Lemon Juice
• Salt and Pepper to season

Instructions:

1. In a mixing bowl, combine the Greek yogurt, Dijon mustard, lemon juice, salt and black pepper (to taste) to form the dressing for the salad.

2. In a larger bowl, combine the mixed greens, red onion, apple, cucumber and chopped, marinated herring fillets.

3. Drizzle the dressing over the salad mix, being careful to toss the mixture to evenly coat the salad in the dressing.

4. Garnish with the freshly chopped dill and then serve.

Top tips:

Experiment with a herring marinade of your choice. There is potential to combine the two recipes provided in this article. Marinate your herring fillets with the pickling recipe provided above, before combining them with the steps of this recipe.

Summary

The evidence to date is supportive of the notion that herring can act as an aid for digestion. The combination of its nutritional profile appears to elicit beneficial outcomes for gut health and digestive processes. As a rich source of protein, omega-3 fatty acids and essential vitamins and minerals, herring should be considered for regular consumption in an attempt to reduce inflammation, support the gut microbiome, aid digestion and ultimately boost health.