Are Pork Rinds Low FODMAP? Everything You Need To Know

Pork rinds are a popular crunchy snack made from pork skin that have been fried or baked until crispy But can you eat them on a low FODMAP diet? Let’s dive into the details

What are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides monosaccharides and polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine of some people.

Instead they travel to the large intestine where they are fermented by gut bacteria. This produces gas and other byproducts that can cause digestive issues like bloating, abdominal pain, constipation and diarrhea.

The low FODMAP diet was designed specifically to help manage irritable bowel syndrome (IBS). It involves restricting high FODMAP foods for 4-8 weeks to identify trigger foods. Then, they are systematically reintroduced to find your personal tolerances.

This diet should only be followed under the guidance of a registered dietitian knowledgeable in FODMAPs, as restrictive dieting carries risks like nutritional deficiencies.

Are Pork Rinds Low FODMAP?

Pork rinds themselves have not been tested for FODMAP content. However, most meat and poultry are considered low FODMAP. This suggests pork rinds are likely safe in moderation on a low FODMAP diet.

However, there are a few things to keep in mind:

• Fat content: Pork rinds are very high in fat, providing 9 grams per 1 ounce (28 grams) serving. High-fat foods can be triggers for those with IBS or other digestive issues.

• Added ingredients: Some flavored pork rinds contain onion, garlic or other high FODMAP ingredients. Be sure to read labels and avoid these varieties.

• Portion size: Stick to 1–2 ounces (28–56 grams) per sitting until you know how well they are tolerated. More may trigger symptoms.

Overall, plain pork rinds without added high FODMAP seasonings are likely safe on a low FODMAP diet. However, they are high in fat and best consumed in moderation by those with sensitive digestion.

Other Concerns with Pork Rinds

Aside from digestive issues, here are some other drawbacks of pork rinds to consider:

• Very high in sodium, providing about 20% of the daily limit per serving. Those with high blood pressure should be cautious.

• Provide almost no beneficial nutrients. They are low in protein, vitamins, minerals and fiber.

• Fried varieties contain inflammatory oils. Best to choose baked varieties when possible.

• Can increase cholesterol levels in some people, especially when eaten in excess.

• Highly processed and contain chemical preservatives. Not the most natural snack option.

While fine in moderation for most healthy people, those with high cholesterol, heart disease or high blood pressure may want to avoid pork rinds or keep intake very low.

Healthier Low FODMAP Snack Alternatives

Here are some healthier snack options to enjoy on a low FODMAP diet:

• Fresh fruits like banana, melon, kiwi, grapefruit, oranges, strawberries, blueberries.

• Vegetables with hummus, guacamole or nut butter dip.

• Rice cakes or gluten-free crackers with nut butter or cheese.

• Hard boiled eggs.

• Popcorn without butter/oil.

• Nut trail mixes without dried fruit.

• Cheese sticks.

• Baked kale or vegetable chips.

• Smoothies with lactose-free milk and low FODMAP fruits/veggies.

• Rice crackers with sliced meat/cheese roll-ups.

Always read labels, watch portions and listen to your body. What triggers symptoms in some may be tolerated by others. Take note of how different foods make you feel.

Tips for Incorporating Pork Rinds Into a Low FODMAP Diet

If you want to include pork rinds as an occasional treat, here are some tips:

• Start with a 1 ounce serving to test tolerance. Slowly increase if well-tolerated.

• Choose plain, unseasoned varieties to avoid high FODMAP ingredients.

• Bake them instead of frying whenever possible.

• Pair with dips and sauces made from low FODMAP ingredients.

• Use as breading for meats or low FODMAP vegetables.

• Crush them up to use as crunchy low FODMAP topping.

• Keep intake occasional. Don’t overdo it.

• Pay attention to how they affect you. Avoid if they cause discomfort.

The Bottom Line

Plain pork rinds are likely safe in moderation on a low FODMAP diet. However, they are high in fat and salt with minimal nutrition. Baked varieties are best. For those with IBS or sensitive digestion, pork rinds are still best limited, as fat intake can be a trigger.

When consumed occasionally in small portions and paired with low FODMAP foods, most people can likely enjoy pork rinds on a FODMAP-friendly diet. But as with any new food, take note of how they affect you. There are also many healthier low FODMAP snack options to rotate as well.