Can Eating Pork Rinds Give You Diarrhea?

Pork rinds are a popular low-carb, high-fat snack, but can they cause diarrhea and other digestive issues? I used to enjoy chowing down on these crispy pork skins until I began experiencing some unpleasant bathroom troubles. If you’ve ever wondered, “can eating pork rinds give me diarrhea?” keep reading to learn the truth.

What are Pork Rinds?

Also known as pork cracklings or chicharrones, pork rinds are made from the skin of a pig To make them, the pig skin is cut into pieces, then dried out and fried until puffed and crispy The end result is a crunchy, airy snack that can be seasoned in a variety of flavors, from salt and pepper to hot and spicy.

Pork rinds have become a go-to snack for low-carb diets like keto and paleo since they contain zero carbs or sugar But that doesn’t necessarily mean they’re easy on your digestive system,

Can Pork Rinds Cause Diarrhea?

The short answer is yes, eating too many pork rinds may cause diarrhea or loose stools in some people. There are a few reasons why these crispy snacks can disrupt your digestive tract:

• High Fat Content – With 9 grams of fat per serving, pork rinds are very high in fat. Consuming fatty foods can speed up digestion, while a sudden increase in dietary fat may cause nausea, diarrhea or stomach cramps in sensitive individuals.

• Low Fiber – Pork rinds contain no fiber, which helps add bulk to stool and promote regular bowel movements. Without adequate fiber, stools may become loose or watery.

• High Sodium – A 1-ounce serving of plain pork rinds delivers over 500mg of sodium, which is almost a quarter of the daily recommended limit. Too much sodium draws fluid into the intestines, potentially resulting in dehydration, bloating and diarrhea.

• Artificial Ingredients – Some pork rinds contain additives like MSG, artificial colors or preservatives, which may irritate the digestive tract in sensitive people. Look for additive-free brands when possible.

• Fat Malabsorption – In rare cases, individuals may not produce enough lipase enzymes to properly digest the fat in pork rinds, leading to diarrhea after eating them.

So while pork rinds aren’t problematic for everyone, their high fat and sodium content make them hard to digest for some people prone to diarrhea. Moderating portion sizes is key if you want to enjoy them without digestive troubles.

Other Potential Digestive Issues

For those sensitive to pork rinds, they may cause other issues beyond diarrhea, such as:

• Bloating and abdominal pain
• Excess gas or flatulence
• Stomach cramps or upset stomach
• Nausea
• Dehydration from high sodium levels
• Constipation due to lack of fiber
• Heartburn or acid reflux

Consuming rinds high in unhealthy fats may also negatively impact heart health over time by raising LDL cholesterol levels. Those with digestive conditions like IBS or Crohn’s disease may be more likely to experience adverse effects from pork rinds as well.

Tips for Enjoying Pork Rinds without Diarrhea

If you want to keep enjoying pork rinds without digestive troubles, here are some tips:

• Stick to 1-2 ounce portions and avoid overindulging
• Choose low-sodium or unsalted varieties
• Drink plenty of fluids to stay hydrated and counterbalance sodium
• Select additive-free brands without MSG or artificial ingredients
• Introduce rinds slowly into your diet to assess tolerance
• Consume alongside high fiber foods like vegetables
• Avoid rinds if you have a sensitive stomach or bowel disease

Moderation and proper hydration are key to preventing any unwanted bathroom trips after snacking on pork rinds. Pay attention to how your body reacts and adjust your portion sizes accordingly.

Healthy Alternatives to Pork Rinds

If you find pork rinds consistently cause diarrhea or stomach issues, some alternatives to consider include:

• Roasted chickpeas or edamame
• Air-popped popcorn
• Kale chips
• Nut and seed trail mixes
• Rice cakes or crispbreads
• Baked vegetable chips
• Sliced fruits and vegetables
• Hard boiled eggs
• String cheese or Greek yogurt
• Bean dips with veggie sticks

Switching to less fatty, high-fiber snacks can help mitigate digestive problems while still satisfying cravings for something crunchy. Be sure to stay hydrated and consume a balanced diet to keep your digestive tract happy.

The Bottom Line

Because of their high fat and sodium content, pork rinds may cause diarrhea or stomach upset in some individuals. Pay attention to how your body reacts when introducing them into your diet. Sticking to moderate portions, choosing unsalted varieties and staying hydrated can allow you to enjoy these crispy, crunchy snacks without the unwanted side effects. But if they continue to cause digestive distress, swapping them for healthier alternatives may be wise.