I was surprised by how many AIP recipes seemed to call for bacon when I first started. Even though I love bacon, it can be hard to find bacon that is fully AIP compliant. That’s why I’m often asked what brands to buy or what to look for on labels.
The Autoimmune Protocol (AIP) diet is designed to help reduce inflammation and symptoms of autoimmune diseases by eliminating inflammatory foods. But when starting AIP, many wonder – can you eat bacon on this restrictive diet?
Bacon is traditionally made by curing pork belly with salt, spices, sugar, and preservatives like sodium nitrite This process gives bacon its signature smoky flavor and crisp texture when cooked However, not all ingredients used to make bacon are AIP-compliant.
So what should you look for when choosing AIP-friendly bacon? Here are some tips:
Look for Uncured or Naturally Cured Bacon
Conventional bacon is cured using sodium nitrite which acts as a preservative and gives bacon its pink color. But sodium nitrite is not allowed on AIP.
Instead, look for bacon cured naturally with celery powder or juice, which contains nitrates that turn into nitrites. This is sometimes labeled “uncured” or “no nitrates/nitrites added except those naturally occurring in celery powder/juice”
Brands like Pederson’s, Applegate, and Wellshire Farms make AIP-compliant uncured bacon. Checking ingredient lists carefully is key.
Avoid Added Sugars and Preservatives
Natural sugars like honey or maple syrup that are used for curing are okay with the AIP, but you should stay away from added sugars like brown sugar, cane sugar, or dextrose.
Preservatives like sodium erythorbate and sodium phosphates are also restricted. Be diligent in reading the ingredients.
Skip Spiced and Flavored Bacon
Flavored bacons like peppered, smoked, or maple-flavored contain seasonings and spices that are not AIP-approved, like paprika, garlic, or onion powder. Stick to plain bacon without any added flavors.
Look for Pasture-Raised and Nitrate-Free Varieties
Ideally, bacon should come from pasture-raised pigs that were not administered antibiotics or growth hormones. Nitrate-free is preferred, but celery-cured bacon is acceptable.
Brands like US Wellness Meats, ButcherBox, and Tendergrass Farms offer high-quality pasture-raised bacon options that are AIP-compliant. Buying directly from a local farm is another good option.
Consider Making Your Own AIP Bacon
While it takes more effort, making homemade bacon allows you to control all the ingredients. All you need is pork belly, sea salt or celery juice, and time to cure it.
Recipes from The Paleo Mom and Meatified provide step-by-step instructions for AIP-friendly homemade bacon.
Popular Brands of AIP-Compliant Bacon
Here are some recommended brands of high-quality AIP bacon that are widely available:
-
Pederson’s Natural Farms: Uncured, no sugar added bacon made with celery powder and juice. Comes from heritage breed pigs raised on pasture without antibiotics.
-
Wellshire Farms: Sugar-free, hickory smoked uncured bacon cured with celery juice powder. Pasture-raised, humanely raised pork.
-
US Wellness Meats: Nitrate-free bacon from pasture-raised heritage breed pigs with no hormones or antibiotics. Cured with sea salt.
-
ButcherBox: Offers both uncured beef and sugar-free pork bacon from grass-fed, pasture-raised cows and pigs.
-
Tendergrass Farms: All-natural, uncured bacon cured with celery juice powder, no sugar added. Pasture-raised pork.
-
Primal Kitchen: Avocado oil mayo and compliant condiments.
-
Epic: Pork rinds and jerky options.
-
Paleo On The Go: Portable AIP-compliant snacks.
How Much Bacon Can You Eat on AIP?
While AIP-approved bacon can be enjoyed in moderation on the diet, it’s best not to overdo it. Here are some tips:
-
Limit bacon to 2-3 times per week as part of a balanced plate, rather than making it the star of the meal.
-
Stick to 1-2 slices per serving and balance with plenty of vegetables and safe starches like root veggies.
-
Buy uncured bacon whenever possible and cook gently to avoid charring or burning, which creates inflammatory compounds.
-
Focus on getting sufficient protein from fatty fish, poultry, beef, lamb, eggs, and seafood instead of relying too heavily on pork.
Cooking and Serving Ideas for AIP Bacon
Crispy, savory bacon can make a tasty addition to meals and snacks on AIP. Here are some serving ideas:
-
Chop bacon and cook until crisp to sprinkle over salads, roasted Brussels sprouts, cauliflower rice/mash, or butternut squash.
-
Wrap bacon around chicken thighs, beef tenderloin, or sea scallops before roasting or grilling.
-
Cook bacon slices and serve with veggie-based frittatas, chop up for egg cups, or crumble over cassava flour waffles.
-
Make bacon jerky by slicing thinly, marinating with AIP-compliant spices and smoking or baking on low heat until chewy.
-
Add crumbled bacon to soups and stews like cabbage, butternut squash, or seafood chowder for a smoky flavor.
-
Cook bacon slices and use in lettuce wraps filled with meat, veggies, avocado mayo, and compliant sauces.
Potential Drawbacks of Eating Bacon on AIP
While AIP-compliant bacon can be an occasional treat, eating too much may lead to some potential drawbacks:
-
Provides less nutrition compared to other AIP protein sources like wild-caught fish, grass-fed beef, pastured poultry and eggs.
-
Higher in fat and sodium than other proteins, so limiting intake is recommended.
-
Contains histamine that may bother those with histamine intolerance. Symptoms include hives, headaches, runny nose.
-
Can trigger reactivity in some due to salicylates, glutamates or insoluble fiber content. Pork is a common reactive food.
-
May prolong addiction to smoky, salty flavors instead of resetting taste buds on AIP.
Moderating bacon intake, choosing high-quality sources, and focusing on more nutrient-dense foods can help mitigate these cons. Pay attention to how your body reacts and adjust as needed.
The Bottom Line
Yes, you can absolutely eat bacon on the Autoimmune Protocol diet, as long as you choose a high-quality, AIP-compliant brand free of additives and questionable ingredients. Look for uncured bacon made without added sugars, spices, or preservatives.
When sourced properly and enjoyed in moderation as part of an overall anti-inflammatory diet, bacon can be a tasty addition to the AIP lifestyle. But it shouldn’t become a staple protein or consumed in excess.
Focus on quality ingredients, balance bacon with abundant vegetables and safer proteins, cook gently, and tune in to any personal reactions. This allows you to enjoy the occasional slice of AIP bacon while supporting your health goals.
Where to Buy AIP Complaint Bacon:
- People in the USA can order AIP-compliant pork or beef bacon from our partners at US Wellness Meats. (Grab a coupon below).
- Another place to get good meat is ButcherBox. Once or twice a year, they run a promotion where you can get FREE bacon for life. Shop here from the USA only at this time.
- Paleo On The Go sells AIP-friendly pork bacon in the United States. Click here to shop. (Grab a coupon below).
- In the US, you can buy Pederson’s brand on Amazon. You can also find it in my AIP Amazon Storefronts under “Amazon Grocery.”
- Good morning, Canadians! I wish I had better news for you—it’s really tough to find fully AIP-compliant bacon here. I would start at your local Whole Foods. They usually have good products, and some of them carry Pederson’s brand. Another choice is to ask your local butcher to make their own bacon, but you’ll have to be very honest about what’s in it and how it’s made. The following is a fully save option….
Tips For Buying AIP Compliant Bacon:
- Keep an eye out for nightshades! Some bacon has nightshades in the form of spices like paprika and pepper.
- Keep an eye out for additives and preservatives. Most brands have sodium phosphates, sodium erythorbate, or sodium ascorbate, which are things we don’t use on the AIP.
- Nitrates/Nitrites are the reason we worry about our bacon ingredients. Most nitrates and nitrites are used to keep food fresh. They can be man-made (cured) or natural (found in sea salt or celery juice, uncured). Natural forms of nitrates/nitrites like celery juice are okay.
- Free of antibiotics Watch your labels for “free-from” and “humanely raised” designations.
- Dextrose: A lot of bacon has sugar added to it in the form of dextrose, which you don’t want. Brands that use honey or maple syrup are fine.
- Do you know what sugar does in the curing process for sugar-cured bacon? If not, you won’t get lost when reading labels. Sugar’s job in the bacon-curing process is to feed good bacteria. When you get a good sugar-free, sugar-cured bacon, there shouldn’t be any sugar left on the label by the time it gets to your plate. That means you’re good to go as long as the bacon was naturally cured with sugar, has no added sugar, and only has salt as a spice.
You should try to find bacon that is made of only pork, water, salt, celery juice, and maybe some other seasonings that are AIP-friendly (check the food labels if you need to be sure).
Why the AIP Diet Doesn’t Work for Most Autoimmune Cases
FAQ
What kind of bacon can I have on an AIP diet?
What brand of bacon is AIP compliant?
What meat can you have on AIP?
Is turkey bacon AIP friendly?
Where can I buy AIP compliant Bacon?
IDEALLY you want to find bacon that contains only: pork, water, salt, celery juice and possibly other AIP compliant seasonings (check your food lists if you need to verify ingredients). USA Residents can order Pork OR Beef AIP compliant bacon from our affiliates US Wellness Meats. (Grab a coupon below)
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Can you eat meat on AIP?
There are a lot of foods you can’t eat on AIP, but the main idea is to eliminate all preservatives, grains, and inflammatory foods and replace them with more nutrient-rich foods. Proteins: Beef, lamb, chicken, pork, fish, turkey, and other organic meats and fish.
What foods can I eat if I have AIP?
On an AIP (Autoimmune Protocol) Diet, you are allowed to consume certain foods. Despite being allowed, some protocols recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, and coconut-based foods. Depending on the specific AIP protocol, small amounts of fruit may also be allowed.