Do Pork Rinds Cause Gas? The Truth Behind This Crunchy Snack

Pork rinds have become an increasingly popular snack in recent years, especially among followers of low-carb and keto diets Their salty, crispy texture makes them hard to resist. But some people find that chowing down on these crunchy treats leads to some unpleasant gastrointestinal side effects

If you’ve ever felt bloated or gassy after eating pork rinds you’re not alone. In this article, we’ll explore the reasons behind pork rinds and gas and provide tips on how to enjoy this snack without discomfort.

What Are Pork Rinds?

First, let’s start with what exactly pork rinds are. Pork rinds, also known as chicharrones, are made from pork skin that has been deep fried or baked until it becomes crispy.

To make pork rinds pork skin is first simmered in water until the fat renders out and the skin shrinks. The skin is then pressed to remove any remaining fat before being dried out in an oven or fryer. This process results in the puffy crispy pork rinds we know and love.

Plain pork rinds are typically seasoned with just salt, but barbecue, hot and spicy, and other seasonings are also popular. Pork rinds can be found prepackaged in the chip aisle or prepared fresh in Mexican and Latin markets.

With their crispy, bacon-like flavor and lack of carbs, it’s no wonder pork rinds have become a go-to snack for many following low-carb, keto, and paleo diets. But this addictively crunchy treat is not without its faults.

Why Do Pork Rinds Cause Gas?

So what exactly about pork rinds leads to gas and bloating? There are a few potential culprits.

They’re high in fat. Pork rinds provide 80% of their calories from fat. Specifically, they’re high in saturated fat. They are crispy because of the fat, but too much fat can be bad for your digestive system.

Fat takes longer for the stomach to break down than protein or carbs. Bacteria eat food that stays in the stomach for too long before it moves to the small intestine. This makes gas.

They lack fiber. Pork rinds contain no fiber whatsoever. Fiber adds bulk to stool and helps food move smoothly through the digestive system. Without adequate fiber, food particles can linger in the intestines, leading to gas and bloating.

They’re highly processed. As a heavily processed food, pork rinds go through more preparation methods than a raw pork skin would. This processing can strip away nutrients and introduce PGPR, MSG, and other additives that may cause GI irritation.

You may have an intolerance. Some people may have a sensitivity or intolerance to pork products. This can cause inflammation in the digestive tract, resulting in gas and abdominal discomfort after eating pork rinds.

Overall, the high-fat, high-sodium, and low-fiber nature of most pork rinds make them prone to causing digestive distress in many people. The degree of symptoms depends on the individual.

Tips for Enjoying Pork Rinds Without Gas

If you want to keep enjoying pork rinds without the unwanted gas, bloating, and stomach rumbling, here are some tips to reduce side effects:

• Eat them in moderation. Limit portion sizes to a handful or 1-2 ounces max per sitting. The more you eat, the harder they’ll be to digest.

• Pair with high fiber foods. Eat pork rinds alongside fruits, vegetables, beans, or other high fiber foods to help move things smoothly through the digestive tract.

• Choose higher quality brands. Look for pork rinds without MSG, excess sodium, and additives. Brands that use pasture-raised pork may be easier to digest.

• Avoid eating right before bed. Give your body time to digest before lying down. Eating pork rinds too close to bedtime can increase indigestion symptoms overnight.

• Stay hydrated. Drink plenty of water before, during, and after eating pork rinds to support healthy digestion. Dehydration exacerbates constipation and gas.

• Take digestive enzymes. Supplementing with a digestive enzyme containing lipase may help break down the fat in pork rinds for easier digestion. Check with your doctor before trying.

• Avoid trigger foods. If you have IBS or a sensitive gut, you may need to avoid other gas-causing foods like beans, dairy, soda, and fried foods when eating pork rinds.

• Exercise after eating. Going for a walk after eating supports healthy digestion and intestinal motility to prevent gas buildup.

• Skip them if symptoms persist. You may need to eliminate pork rinds altogether if you continue having unpleasant symptoms even after trying these tips.

Are There Any Health Benefits to Pork Rinds?

With their high-fat content and lack of nutrients, you may wonder if pork rinds offer any redeeming qualities. Here are a few potential health benefits:

• High in protein. A 1-ounce serving of pork rinds provides around 8-12 grams of protein. Protein helps build muscle, repairs tissue, and keeps you feeling full.

• Fatty acid source. Although high in saturated fat, pork rinds also provide monounsaturated and polyunsaturated fats that offer health benefits when consumed in moderation.

• Low carb. With zero net carbs per serving, pork rinds can fit into low-carb, keto, and paleo diet plans. They provide crunch without spiking blood sugar.

• Gluten-free. Pork rinds are naturally gluten-free, making them a suitable snack for anyone avoiding gluten. Always check labels for additives though.

Overall, pork rinds offer protein, fatty acids, and crunch for low-carb diets. But their minimal nutritional value means they should not be a dietary staple. Enjoy in moderation alongside more wholesome, fiber-rich foods.

Healthier Ways to Get Your Crunch On

If you need to limit or avoid pork rinds due to gas, bloating, or other health concerns, there are still plenty of tasty crunchy snacks you can enjoy instead. Here are some healthy pork rind alternatives:

• Nuts and seeds. Almonds, walnuts, pumpkin seeds, and sunflower seeds provide protein, fiber, and healthy fats. Go for the dry roasted or raw options over flavored nuts.

• Riced cauliflower. Riced cauliflower makes an excellent substitute for crackers, chips, and breadcrumbs thanks to its texture and versatility. Make your own by pulsing cauliflower florets in a food processor.

• Vegetables. Chop vegetables like bell peppers, jicama, carrots, cucumber, and snap peas into dippers or bake until crispy for a healthy crunch.

• Popcorn. Air-popped popcorn offers whole grain goodness and fiber. Customize it yourself by seasoning with just a spritz of olive oil and spices.

• Kale chips. Kale turns deliciously crispy when brushed lightly with oil and baked. Season how you like for a nutritious snack.

• ** Bean chips.** Black bean, chickpea, and lentil chips provide protein and fiber. Check the label to avoid additives. You can also make your own by lightly spritzing cooked beans with oil and baking until crispy.

With a little creativity, you can definitely still satisfy cravings for a crispy crunch without resorting to fried pork rinds.

The Bottom Line

Pork rinds can undoubtedly cause gas, bloating, and other undesirable digestive side effects for many people. Their high-fat content, lack of fiber, and heavy processing make them hard to digest. However, those who don’t experience adverse symptoms can enjoy pork rinds in moderation as part of a low-carb or paleo diet.

If you want to keep these crispy treats in your snack rotation, stick to reasonable portions. Pair pork rinds with high fiber foods, stay hydrated, and avoid trigger foods to keep your digestive tract happy. Or explore equally tasty and satisfying crunchy snacks like nuts, seeds, riced vegetables, and baked veggie chips instead.

With some care and awareness of your personal tolerance, you can still satisfy crunchy cravings without uncomfortable gas and bloating. Now pass the guacamole!