For a long time, pork rinds were only sold at gas stations and convenience stores. Now, you can also find them at regular grocery stores. Some companies offer gourmet flavors of pork rinds. Some high-end restaurants have even added gourmet pork rinds to their menus.
Pork rinds are a popular high-protein, low-carb snack but many people wonder if their lack of fiber can lead to digestive issues like constipation. I’ll explain how pork rinds can impact bowel movements and offer tips on how to enjoy this tasty treat while maintaining regularity.
What Are Pork Rinds?
Known as chicharrones in Spanish, pork rinds are made from the skin of a pig. Slices of skin are deep fried or baked until puffed and crispy. The end result is a crunchy, airy snack that’s low in carbohydrates but high in fat and protein
Each serving of plain pork rinds has no carbs and almost all of its calories come from fat. They provide protein, but lack fiber and other nutrients. Flavored kinds have extra seasonings like BBQ or hot sauce added to them to make them taste better.
People on low-carb, high-fat diets like keto often rely on pork rinds as a substitute for chips, crackers, and other carb-loaded snacks. But could these trendy snacks be disrupting your digestive system?
Do Pork Rinds Lack Fiber?
One of the worst things about pork rinds for your health is that they don’t have any fiber. Fiber plays a key role in healthy digestion. It adds bulk to stool and helps food pass smoothly through the intestines.
Fiber also helps soften stools and makes it possible to have regular, painless bowel movements. Most experts recommend 25-30 grams of fiber per day for optimal digestive health.
Unfortunately, pork rinds contain absolutely no fiber. A 1-ounce serving provides you with 9 grams of protein and around 80 calories, but nothing in the way of fiber.
This lack of fiber is one reason why consuming too many pork rinds could lead to constipation. Let’s take a closer look at how these crunchy snacks may impact your bowel habits.
Can Eating Pork Rinds Cause Constipation?
Constipation refers to infrequent, difficult, or painful bowel movements. Going three days or more without a pooping, passing hard stools, or straining to go are all signs of constipation.
Given their lack of fiber, it’s not surprising that eating too many pork rinds could potentially cause clogged pipes. Here are some ways pork rinds may contribute to constipation:
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Dehydration – Pork rinds are salty, which can increase fluid loss from the body and lead to dehydration. Dehydration dries out stool and worsens constipation.
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Low motility – With zero grams of fiber, pork rinds don’t stimulate movement through the intestines like high fiber foods. This can slow down digestion.
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Fat – High-fat foods take longer to digest. Since nearly 80% of calories in pork rinds come from fat, this can delay gastric emptying and transit time.
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Displacement of fiber – When you fill up on pork rinds, you may end up skipping fiber-rich fruits, veggies, beans, and whole grains. An overall lack of fiber promotes constipation.
Of course, everybody’s digestive system is different. Some people are more prone to constipation, while others have no problem going regularly, even when eating low-fiber foods.
Overall though, regularly consuming pork rinds without enough fiber from other sources can definitely back you up. Let’s look at some ways to prevent this.
Tips for Preventing Constipation from Pork Rinds
If you enjoy pork rinds but want to avoid constipation, here are some tips:
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Eat fiber-rich foods – Balance out pork rinds by including high fiber foods like fruits, vegetables, nuts, seeds, and whole grains in your diet.
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Limit portions – Even if you’re balancing with fiber, don’t go overboard on pork rinds. Stick to reasonable portion sizes.
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Drink plenty of fluids – Stay hydrated by sipping water, herbal tea, or other non-caffeinated beverages throughout the day.
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Exercise – Physical activity stimulates the digestive tract and can help food and waste move through the colon.
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Consider probiotics – Probiotic-rich foods like yogurt, kefir, and fermented veggies can improve gut health and digestion.
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Ask about supplements – If constipation persists, talk to your doctor about fiber supplements or over-the-counter laxatives as needed.
Following these tips can help ensure pork rinds don’t bung you up. But what if you already indulged in one too many bags and now feel stopped up?
Finding Constipation Relief After Eating Pork Rinds
Uh oh, did you oversnack on pork rinds and now feel constipated? Try these constipation remedies:
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Drink a big glass of water – Hydration is key for softening up stool. Gulping down H2O provides fast relief.
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Eat prunes or figs – These natural laxatives contain fiber and sorbitol to quickly get things moving.
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Take a walk – Light exercise can stimulate the bowels. A short walk often does the trick.
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Have a hot drink – Sipping warm tea, coffee, or lemon water helps relax the digestive muscles.
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Take magnesium – Magnesium supplements are a fast-acting constipation aid. Look for magnesium citrate.
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Try castor oil – The ricinoleic acid in castor oil helps lubricate the intestines within 3-6 hours.
With some patience and the right remedies, you can get back on track after pork rind-induced constipation. Keep reading for more ways to balance this snack.
Healthy Ways to Enjoy Pork Rinds
I don’t want to discourage you from crunching on pork rinds if it’s a snack you love. Here are some tips for incorporating pork rinds in a healthy, balanced diet:
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Pair pork rinds with fresh veggies like jicama, bell peppers, or celery for dipping. This adds fiber.
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Top pork rinds with avocado slices, chopped nuts, shredded chicken, or other fiber-rich toppings.
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Opt for baked pork rinds rather than fried when possible to cut down on fat.
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Choose low-sodium or unseasoned pork rinds instead of heavily salted varieties.
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Use crushed pork rinds as a substitute for breadcrumbs on meat or veggie dishes.
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Enjoy pork rinds with hearty fiber-filled meals like chili, stew, or tacos.
By following a mainly whole food diet with plenty of plants and pairing pork rinds with fiber, it’s possible to enjoy this snack while maintaining digestive regularity.
The Bottom Line
Can pork rinds cause constipation? For many people, overdoing it on these high-fat, low-fiber snacks can definitely back you up. The key is balancing pork rinds with plenty of fiber-rich fruits, veggies, and whole grains.
Stay hydrated, get exercise, and use portion control to prevent pork rind-relate
Pork Rinds and Nutrition
A 14-gram (0.5-ounce) serving (6 pieces) of plain pork rinds contains:
- 80 calories
- 9 grams of protein
- 5 grams of fat (7% of daily value)
- 0 grams of carbohydrates
- 0 grams of fiber
- 0 grams of sugars
- 270 milligrams of sodium (11% of daily value)
- 20 milligrams of cholesterol (6% of daily value)
Pork rinds are not a good source of vitamins and minerals.
Unlike potato or tortilla chips, pork rinds have no carbohydrates. People on low-carbohydrate diets like the Atkins Diet, the keto or paleo diet plan, and people who like to eat a lot of meat like these. Â.
The Atkins Diet was developed in the 1960s by cardiologist Robert C. Atkins. Itâs a high-protein, high-fat diet that strictly restricts carbs.
The keto diet emphasizes high-fat foods, with about 60% to 80% of calories coming from fat. It provides some protein and less than 50 grams of carbs a day. This diet is named after a state of your body called ketosis, in which it burns fat for energy instead of glucose.
The Paleolithic (paleo) diet is based on foods that people who lived in the Stone Age and hunted and gathered did.
The paleo diet doesn’t allow processed foods, but some people who follow it say that pork rinds are a paleo-friendly snack.
What Are Pork Rinds?
Pork rinds are made from pork skins. The fresh pork skins are sliced, then boiled or slow-cooked. This reduces the pork skins to about one-fourth of their original size. Theyâre drained, then deep-fried. The frying process makes the skins puff up.
Pork rinds are one of the fastest-growing snack foods in the U. S. In the last 20 years, pork rind sales have gone through the roof. This may be because more people are following the low-carb Atkins Diet, the keto (ketogenic), or the paleo diet. Â â.
Other places in the world also like pork rinds, like the chicharrones sold in Mexico, Peru, and other places in Central and South America. Theyâre also a popular traditional food in Thailand, where fried pork rinds are called Kaeb Moo.
5 Foods That Can Cause Constipation
FAQ
What are the side effects of eating pork rinds?
Does pork cause constipation?
Can pork rinds upset your stomach?
Are pork rinds bad for You?
Pork rinds are high in both saturated fat and cholesterol, an unhealthy combination that can raise your low-density lipoprotein (LDL) levels — the “bad” kind of cholesterol. If you eat pork rinds, here are some things to consider: Look for brands that don’t contain artificial preservatives and flavorings and that are lower in sodium.
Are raisins good for constipation?
Raisins are good for constipation. Raisins are high in fiber. They are like natural laxatives when they are in touch with water.
Can processed meat cause constipation?
Processed meats can be hard on the digestive system. They almost always contain high amounts of fat, which can slow digestion. They also are low in healthy dietary fiber. Many processed meats contain nitrates to extend their shelf life. These nitrates also may contribute to constipation.
Can you eat pork rinds?
Pork rinds can be eaten by the handful! Plain pork rinds are a crisp and satisfying snack on their own, but can also be used like any chip for dipping. Pork rinds can also be a fun base to build nachos on, or added to sandwiches for an extra satisfying crunch.