Pilchard

Pilchards can cause sensitivities due to proteins, histamines, or their oily composition. Avoid them for 8 weeks, retest, and explore substitutes like lean fish or plant-based omega-3 sources. Supplements like probiotics and quercetin may help.

🍨 What is Pilchard?

Pilchard, also known as sardine, is a small, oily fish packed with nutrients like omega-3 fatty acids, protein, and vitamins D and B12. Commonly canned, smoked, or grilled, pilchards are popular in Mediterranean and seafood cuisines.

🤔 Why Do I Have an Intolerance to Pilchard and Its Components?

Pilchard intolerance may result from:

• Proteins: Fish proteins in pilchards can trigger sensitivities.
• Histamines: Pilchards are naturally high in histamines, especially in canned or processed forms.
• Omega-3 Fats: Their high fat content might be harder to digest for sensitive individuals.

🛠️ What Can I Do About It?

• Avoid pilchards and pilchard-based dishes for 8 weeks.
• Retest after this period to assess symptom improvement.
• Use alternative protein sources such as lean fish like cod or plant-based options like chia seeds.

💊 Supplements for Pilchard Intolerance and Inflammation

Here are supplements to help manage symptoms:

• Digestive enzymes: Assist in breaking down fish proteins.
  
• Probiotics: Restore gut health and balance the microbiome.
  
• Omega-3 fatty acids: Support anti-inflammatory processes.
• Vitamin C: Helps reduce histamine sensitivity.

🥥 Popular Dishes with Pilchard & Alternatives

Dishes:

• Pilchard curry
• Grilled pilchard
• Canned pilchard salad

Alternatives:

• Sardines
• Mackerel
• Chia or flaxseeds for omega-3s