Does Eating Ham Cause Gas? How to Prevent It

Ham is a beloved meat across many cultures and cuisines From spiral sliced holiday hams to Italian prosciutto, the salty, savory flavor of cured pork is hard to resist However, some find ham leads to unwanted gas or bloating. What causes this gastrointestinal distress, and is there anything you can do to still enjoy ham without the side effects?

Why Does Ham Cause Gas?

There are a few reasons why ham and other cured meats like bacon or salami can be gas-inducing for some:

• High Fat Content – Fatty foods like ham can slow digestion, allowing more time for gas buildup.

• Salt: Ham is cured with salt, which means it has a lot of sodium. Excess sodium can lead to bloating and water retention.

• Nitrates/Nitrites – These curing agents used in some hams may increase gas for sensitive individuals

• Histamines – Aged, fermented meats like prosciutto contain histamines that can cause issues.

• Smoked Ham – Smoking introduces compounds that may irritate the digestive tract.

• Sulfite Preservatives – Sulfites added to some deli meats can trigger gas.

So in general, the high salt, fat, and preservative content of cured ham makes it more likely to cause gassiness or bloating compared to fresh meats. The level of discomfort can also depend on your individual sensitivity.

Tips to Prevent Gas When Eating Ham

If you love ham but hate the gas, these tips can help you enjoy it with less air:

• Choose low sodium ham when possible.

• Limit portion size to 2-3 thin slices.

• Pair with gas-reducing foods like ginger, fennel, or peppermint.

• Take digestive enzymes containing lipase to help break down fat.

• Avoid carbonated drinks, which make gas worse.

• Apply heat – fried ham causes less issues than cold cuts.

• Stay hydrated to help flush out sodium.

• Avoid excess carbs like pasta, bread, or rice when eating ham.

• Take activated charcoal capsules to absorb gases.

• Try lower-histamine meats like chicken, turkey, or pork loin.

With some adjustments, you can take advantage of ham’s savory umami flavor while minimizing uncomfortable side effects.

How Long Does Ham-Related Gas Last?

Gas pain and bloating from eating ham tends to be temporary, lasting anywhere from 30 minutes up to a few hours. However, everyone digests food differently based on individual factors like:

• Level of gastrointestinal sensitivity

• Gut microbiome composition

• Hydration status

• Presence of underlying conditions

• Whether other gas-causing foods were also eaten

• Level of physical activity after eating

More mild cases may experience slight temporary bloating that resolves within an hour or two. Those highly prone to gas issues could have discomfort lasting many hours after consuming ham. Staying active, drinking water, and taking anti-gas supplements can help speed up relief.

Can Ham Cause Diarrhea?

Along with gas and bloating, some people do experience loose stools or diarrhea after eating ham. What causes this?

• Osmotic Effect – The high salt content of ham pulls water into the intestines.

• Fat Content – High-fat foods increase motility, speeding up digestion.

• Preservatives – Sulfite and nitrite preservatives can cause diarrhea in sensitive individuals.

• Amines – Fermented meats contain amines that stimulate the gut.

• Spices – Spicy additions like pepper may irritate the intestines.

So while fresh ham generally doesn’t cause diarrhea, the various compounds used in processed deli hams can lead to loose, urgent bowel movements in those prone to digestive upset.

Best Hams for Preventing Gas

If you’re gassy or prone to diarrhea from cured ham, try these lower-risk options:

• Fresh uncured ham

• Low sodium ham

• Nitrate/nitrite-free ham

• Sulphite-free ham

• Cooked vs cold cut ham

• Milder prosciutto cotto vs crudo

• Leaner ham with fat trimmed

• Ham heated in a skillet vs cold

The less processed and lower in preservatives, the less likely it is to cause gassiness or loose stools. Cooking ham also makes it more digestible.