Theres nothing like a delicious turkey dinner — that is, unless your meal leaves you with an upset stomach. So, does turkey cause gas, stomach cramps or other digestive issues?
Its possible that turkey can contribute to an upset stomach. Here are four reasons why you may have gastrointestinal symptoms like abdominal cramping, bloating and gas after eating turkey.
Ground turkey has become an increasingly popular alternative to ground beef in recent years. With its lower fat and calorie content many health-conscious folks have started swapping ground beef for ground turkey in recipes. However some people report experiencing more gas and bloating after eating dishes made with ground turkey.
So what’s the deal? Does ground turkey really make you gassy? Let’s take a closer look at the potential causes and solutions,
Why Ground Turkey May Cause Gas
There are a few reasons why ground turkey is more likely to cause gas compared to other meats:
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Higher protein content – Ground turkey is higher in protein than some other types of ground meat. Consuming foods significantly higher in protein than what you’re used to can lead to increased gas and bloating.
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Overcooking – Ground turkey can become dried out and tough if overcooked, making it more difficult to digest. This can lead to gas and abdominal discomfort.
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Contains tryptophan – Ground turkey contains tryptophan, an amino acid that our bodies use to produce serotonin. An increase in serotonin levels can stimulate the gut and lead to more gas.
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Fattier dark meat – Ground turkey often contains more dark meat than white meat. The dark meat is higher in fat, which some people find harder to digest.
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Preparation methods – How the ground turkey is prepared can also play a role. Fried ground turkey or turkey burgers may cause more issues than baked or grilled turkey.
So in many cases, it’s not the turkey itself – it’s the way it’s cooked and eaten that leads to unwanted gas.
Tips to Prevent Gas from Ground Turkey
Luckily, there are some simple tips you can follow to help minimize gas and bloating from ground turkey:
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Don’t overcook – Be careful not to overcook ground turkey to prevent it from drying out. Use a meat thermometer to ensure the internal temperature reaches 165°F.
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Add moisture – Try adding moisture when cooking ground turkey. A little broth, tomato sauce, or even juice from the cooked turkey can help.
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Go easy on fat – Limit additional fats like oil or butter when cooking ground turkey. The fat can be harder to digest.
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Pair with fiber – Eat ground turkey with high fiber sides like vegetables, fruits, and whole grains. The fiber helps move things through the digestive tract.
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Take a probiotic – Daily probiotic supplements can help improve digestion and limit gas from ground turkey.
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Introduce slowly – If your body isn’t used to digesting ground turkey, start with smaller serving sizes and gradually increase.
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Try digestive enzymes – Taking a digestive enzyme supplement alongside meals with ground turkey can aid digestion.
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Go easy on spices – Limiting heavily spiced turkey dishes may also help those sensitive to gas issues.
With a few simple tweaks to preparation and cooking methods, you can still enjoy the nutrition of ground turkey without the unwanted gas.
What Causes Gas and Bloating in General?
While ground turkey is known to cause gas for some people, it’s helpful to understand other underlying causes of gas and bloating. Some common culprits include:
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Swallowing air – Eating too fast, chewing gum, drinking through straws, and smoking can all lead to swallowing excessive air, which has to come out through either burping or flatulence.
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Poor digestion – Conditions like acid reflux, celiac disease, IBS, and inflammatory bowel disease can impair the digestion process and lead to gas.
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Food intolerances – Being unable to properly digest certain foods like dairy, gluten, or others can result in gas and bloating.
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Artificial sweeteners – Sugar alcohols like sorbitol and xylitol found in diet foods and sugar-free gum are known gas producers.
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Beans and legumes – The natural sugars in beans and lentils called oligosaccharides can’t be fully digested, causing gas.
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Fruits and veggies – Even healthy foods like apples, pears, broccoli, cabbage, cauliflower, and onions can lead to gas.
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FODMAPs – These types of carbohydrates can ferment in the gut and contribute to gas and bloating.
So in many cases, gas and bloating result from your unique response to different foods. Keeping a food journal can help identify your personal gas triggers.
Tips to Reduce Gas and Bloating
Besides avoiding known gas-producing foods, here are some helpful ways to prevent or reduce gas and bloating:
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Eat slower and chew thoroughly – This ensures you don’t swallow excess air and gives your body more time to digest.
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Limit carbonated drinks – The bubbles add to swallowed air and gas production.
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Stay hydrated – Drinking enough water helps move food through the GI tract.
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Exercise regularly – Physical activity stimulates digestion and prevents constipation.
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Manage stress – Stress can directly impact digestion and lead to more trapped gas.
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Take probiotics – These healthy gut bacteria aid digestion and limit excessive gas.
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Use digestive enzymes – Over-the-counter enzymes like Beano can reduce gas from certain foods.
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Get enough sleep – Lack of sleep can throw off hormones that regulate digestion and lead to gas.
Making dietary modifications, staying active, and practicing stress-reducing techniques can all help minimize unwanted gas and bloating.
When to See a Doctor
Occasional gas and bloating after eating foods like ground turkey is normal. But if you experience:
- Constant gas and bloating after meals
- Severe pain or cramps
- Bloating that increases rapidly
- Difficulty passing gas
- Blood in stool
- Unexplained weight loss
- Persistent diarrhea or constipation
It’s a good idea to make an appointment with your doctor. They can check for underlying conditions that may be causing chronic digestive issues.
Conditions like IBS, food allergies or intolerances, SIBO, gallbladder disease, ovarian cancer, colon cancer, gastroparesis, and more can all contribute to excessive gas.
Getting the proper diagnosis is key, so the underlying disorder can be treated effectively. This provides relief from ongoing gas and bloating.
The Bottom Line
So, what’s the verdict – does ground turkey make you gassy? For some people, yes – ground turkey is a known gas-causing culprit. The higher protein content, potential for overcooking, and moderate fat content can all lead to increased gas, for those sensitive to it.
However, there are many steps you can take to reduce the likelihood of gas from ground turkey. Modifying preparation methods, cooking carefully, adding fiber, taking probiotics, and introducing it slowly into your diet can all help.
While ground turkey may give you a little gas, its still a much healthier choice compared to fattier meats. With a few simple tips, you can continue enjoying nutritious ground turkey and keep unwanted gas and bloating at bay.
You Ate Too Quickly
If you have stomach cramps or gas after eating turkey, it may have more to do with how you ate, rather than what you ate. Thats because you can swallow excess air when you eat too fast, which — you guessed it — can lead to gas and gas pain, according to the Mayo Clinic.
The fix? Tuck into your turkey a little more slowly to avoid swallowing too much air.
You Have an Allergy
If you have stomach issues every time you eat turkey and other meat, you may have a meat allergy. Though this type of allergy is rare, it does occur, according to the American College of Allergy, Asthma and Immunology (ACAAI).
Besides abdominal cramping, a meat allergy can cause symptoms like:
- Vomiting
- Indigestion
- Diarrhea
- Wheezing
- Difficulty breathing
- Cough
- Tightness in throat
- Swelling, often on your mouth and lips
- Weak pulse
- Pale or blue coloring of the skin
- Hives
- Dizziness
- Confusion
Its also important to consider the other foods, condiments and spices included in the turkey dish you ate, as you may be experiencing a reaction to another ingredient. Per the Mayo Clinic, common food allergens include:
- Shellfish like shrimp, lobster and crab
- Fish
- Peanuts
- Tree nuts like walnuts and pecans
- Eggs
- Cows milk
- Wheat
- Soy
The fix? Avoid turkey (or the food in the dish that triggered a reaction) to prevent potentially dangerous allergic symptoms.
Some people may have a severe allergic reaction called anaphylaxis, which causes your throat to close up and makes it difficult to breathe, per the ACAAI. Seek medical care immediately if this happens to you.
Why am I bloated and gassy a lot?
FAQ
Why does ground turkey make you gassy?
Protein Digestion: Meat is high in protein, which can be harder for some people to digest. If your digestive system struggles with protein breakdown, it can lead to gas production. Fat Content: Some meats, especially fatty cuts, can be more difficult to digest, leading to bloating and gas.
Is ground turkey hard to digest?
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Lean protein:Ground turkey is a lean protein, which means it has less fat and is easier to digest than fatty meats.
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Similar to chicken:When it comes to digestion, turkey is comparable to chicken, both considered easily digestible poultry options.
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Skin removal:Removing the skin from the turkey before cooking is important as the fat in the skin can make digestion more difficult.
Why does ground meat give me gas?
… are one of the most difficult foods for the human body to digest because the protein contained in meat (especially red meat) is harder for us to break down …Feb 8, 2018
Why does turkey dinner make you gassy?
Some of the reasons why are obvious—for one, you’re eating a bunch of food. Eating too much, too fast can overwhelm your gastrointestinal tract, which can slow digestion and cause you lots of immediate discomfort in the form of gas and distention—AKA when you physically look bigger.
Why do I have gas after eating turkey?
If you have stomach cramps or gas after eating turkey, it may have more to do with how you ate, rather than what you ate. That’s because you can swallow excess air when you eat too fast, which — you guessed it — can lead to gas and gas pain, according to the Mayo Clinic. Worth the Burn? Why Experts Say Hot Peppers Should Be a Diet Staple The fix?
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Can I eat turkey if I have gas?
If you are prone to gas, you may want to avoid these foods as well. If you do experience gas after eating turkey, there are a few things you can do to relieve your discomfort. You can try drinking peppermint tea, taking an over-the-counter gas relief medication, or doing some gentle yoga poses.
Is Turkey gas dangerous?
Turkey gas is not dangerous. However, it can be uncomfortable. If you experience severe symptoms of turkey gas, such as abdominal pain or diarrhea, it is important to see a doctor to rule out other potential causes. there is no definitive answer to the question of whether or not turkey can give you gas.
Can Turkey cause gas & bloating?
Turkey is a popular holiday food, but it can also cause gas and bloating. This is because turkey is high in protein and fat, which can both contribute to gas production. Additionally, turkey contains a compound called tryptophan, which can relax the muscles in the digestive tract and allow gas to escape more easily.
Does cooking turkey reduce gas production?
Cooking turkey in a way that reduces the amount of fat, such as by baking or grilling, can help to reduce gas production. * Avoid processed turkey products. Processed turkey products, such as lunch meats and deli meats, are often high in sodium and nitrates, which can both contribute to gas production.