Starting the day with a puffed out belly isn’t anyone’s idea of fun. But that’s exactly what can happen when you eat the wrong morning meal.
Even though you might not think about getting bloated at breakfast, there are many foods that can make you want to take off your pants before you even get to your desk.
And were not talking about stuff like beans or cruciferous veggies. (Though if you love eating chickpeas and broccoli as soon as you wake up, kudos to you. ) Here are 8 everyday breakfasts that could be making your stomach churn. (Never go on another diet and still lose weight with this cutting-edge plan that changes the way your fat cells work naturally! Here’s how it works!) ).
Crispy, salty, smoky bacon is one of life’s simple pleasures for many people. But could this beloved breakfast meat actually be the cause of an unpleasant side effect – bloating?
Bloating is when your belly feels swollen or enlarged usually due to gas building up in the digestive tract. It can cause discomfort tightness, and pain in the stomach and abdomen. As someone who loves bacon, I wanted to find out if my favorite pork product could truly be contributing to an unhappily bloated belly.
The Case Against Bacon as a Bloating Culprit
There are a few reasons why bacon has been fingered as a potential bloating culprit
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Because bacon has a lot of fat, it can slow down digestion, making food and gas stay in the stomach and intestines longer. This gives more time for gas to accumulate and bloating to occur.
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It’s salty – Bacon can be very high in sodium Consuming too much sodium can cause the body to retain water, contributing to a bloated feeling
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It has preservatives in it—nitrates and nitrites are common preservatives found in bacon that make it last longer and look better. Some people may have sensitivities to these additives that could worsen bloating.
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It’s processed meat – As a processed and cured meat, bacon is in a category of foods that some experts warn may promote digestive issues and inflammation that can cause bloating.
With all these bad points, bacon seems like the most likely cause of gas and stomach problems. But is cutting out bacon really necessary?.
The Case in Defense of Bacon
While the above points make scientific sense on paper, when you talk to real people, the evidence against bacon being an inherent bloating culprit isn’t so clear cut.
Many bacon enthusiasts report enjoying bacon just fine without any issues. And there are a few reasons why bacon may not deserve total blame for bloating:
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It affects people differently – Just like lactose intolerance, bacon sensitivity varies a lot between individuals. Many have no reaction at all.
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It depends how it’s prepared – Bacon from high-quality sources or prepared in a less processed way (e.g. baked rather than fried) may cause less issues.
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Bloating depends on portions – Eating a whole pack of bacon may cause problems, but small portions may be fine for many people.
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Other foods could be the cause – If bacon is part of a larger breakfast, the bloating could be due to something else you ate.
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The power of suggestion – Reading that bacon causes bloating could create a placebo effect, rather than the bacon itself being the direct cause.
So while bacon certainly could contribute to bloating for some people in some circumstances, it doesn’t seem to be a guaranteed bloating culprit for everyone. But how do you know if bacon is a problem for you specifically?
How to Tell If Bacon Causes Your Bloating
Because bacon affects everyone differently, the only way to determine if it’s a bloat trigger for you is through some good old-fashioned trial and error:
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Try eliminating bacon for a week or two and see if bloating symptoms improve. Make sure to keep other factors like exercise, stress, and your other food choices reasonably consistent during this period.
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Slowly reintroduce bacon and pay attention to your body’s signals. Try a small serving eaten by itself to best pinpoint its effects.
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Experiment with preparation methods like baking instead of frying, or looking for additive-free bacon from high-end suppliers.
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See if smaller portions of just 1-2 slices make a difference compared to eating a whole plateful. Moderation may help you enjoy bacon without bloat.
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Consider combining it with other less gas-producing foods like whole grains, non-starchy vegetables, and lean proteins to balance things out.
Paying attention to serving sizes, preparation methods, what else you eat, and how your body feels can help reveal whether bacon truly is a problem for you.
Tips to Prevent Bloating From Bacon
If you determine bacon is a trigger for bloating in your personal digestive system, all is not lost. There are still some ways you may be able to enjoy it without discomfort:
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Look for uncured or baked bacon that skips the nitrates/nitrites.
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Opt for bacon from heritage pig breeds or high-end suppliers that use less processing.
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Fry it in an air fryer or bake it in the oven instead of pan-frying.
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Blot fried bacon thoroughly on paper towels to soak up excess grease.
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Limit portions to 1-2 slices max per serving.
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Balance it by eating non-bloating foods like vegetables, yogurt, and whole grains.
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Take an over-the-counter digestive enzyme to help break it down.
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Slow down, chew thoroughly, and don’t inhale bacon too quickly.
When to Avoid Bacon Entirely
For some people with digestive conditions like IBS, any amount of bacon might be problematic. Here are some signs that avoiding it altogether may be wise:
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Bacon consistently causes severe, painful bloating and gas no matter what.
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You experience diarrhea, constipation or other digestive flare-ups every time you eat it.
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Your symptoms don’t improve even when limiting portion sizes or changing cooking methods.
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You have an allergy or intolerance to other pork products like ham or sausage.
If bacon seems to spell tummy trouble no matter what, it may be safest to simply refrain from eating it. Focus on all the other delicious foods you can enjoy instead!
Bacon and Bloating – Weighing the Evidence
So what’s the verdict on America’s favorite breakfast side – is bacon a baddie when it comes to bloat?
Based on both scientific literature and anecdotal self-reports, it seems that bacon can contribute to bloating for some individuals. However, it doesn’t appear to cause problems for everyone universally.
As with many foods, effects vary person to person based on serving size, preparation method, combinations with other foods, and your own unique digestive system.
In my personal opinion, being mindful of portions, choosing high-quality bacon sources, and paying attention to your individual reaction seem like better options than quitting bacon entirely based on generalized assumptions. After all, life is too short to miss out on crispy, porky, smoky, salty deliciousness!
But we all need to determine what works best for our own bodies. If you feel gassy, swollen and miserable every time you eat bacon, then by all means consider limiting it or leaving it off your plate. But don’t cut it out just on hearsay – experiment to see if you can find your personal tolerance level.
With a little strategic experimentation and care around prep methods and portions, many bacon lovers may find they can peacefully coexist with this popular breakfast meat. But as always, your mileage may vary.
A big bowl of fruit
A generous helping of fruit might seem virtuous. But its possible to go overboard—especially with sugary fruits like plums, peaches, nectarines, apricots, cherries, apples, and pears. These sweet picks are loaded with fructose, a type of sugar that many people have trouble digesting. When that happens, Farhadi says, bacteria in the gut eat the sugars and make gas, which can make you feel bloated and sick.
Chances are, you’ll feel anything but skinny after downing a coffee drink made with sugar-free syrup. Flavonoids, which are found in low- or no-calorie sweeteners like sorbitol, mannitol, and xylitol, are also very tasty to the bacteria in your gut. That means youll be left feeling gassy and uncomfortable. Advertisement – Continue Reading Below.
Muffins, scones, croissants, donuts, you name it. Theyre all loaded with refined carbs, which your body stores as sugar. And that sugar, like salt, loves grabbing onto water to make you puffy, Rumsey says. (Try this protein-packed blueberry muffin parfait from Prevention Premium for a flat belly and happy taste buds. ) Advertisement – Continue Reading Below.
Unless they’re made with whole-wheat flour and have a clean, low-sugar topping like fresh berries, these look like cookies but are really pastries. Which means theyll signal your body to hold onto extra water and make your pants feel uncomfortably tight. Pouring on the sugary syrup, as you might expect, only makes it worse.
A greasy breakfast sandwich
These morning monstrosities tend to pack loads of salty cheese and processed meats like bacon, sausage, or ham. Registered dietician Alissa Rumsey says that all that salt can make your body hold on to extra water, which can make you feel bloated. The high fat count is another culprit. Because fatty foods are broken down more slowly, that huge sandwich will stay in your stomach longer than lighter food, says Orange Coast Memorial Center gastroenterologist Ashkan Farhadi, MD.
Even if your smoothie is made with legitimately clean ingredients, it can still leave you with a pooch. In part, thats because all that liquid simply takes up a lot of space in your stomach. It’s even worse to drink through a straw because you swallow more air, which also ends up in your belly, says Rumsey. (Want blended bliss without the bloat? Check out these 5 delicious smoothie bowls from Prevention Premium. ) Advertisement – Continue Reading Below.
12 foods and drinks that can cause BLOATING | Doctor O’Donovan explains…
FAQ
Why do I feel bloated after eating bacon?
Can raw onions cause bloating?
Raw onions create more issues than cooked ones, so start with that if onions lead to bloating, but you want to keep this anti-inflammatory food in your diet. Onion powder is an option, too. Pretty much the same story as onions, with fructans again serving as the primary source of trouble.
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Do some foods cause bloating?
While some foods cause bloating due to their increased potential to cause constipation, gas, or water retention, others may actually do the opposite. 1. Bananas Bananas are perfect because they are convenient to eat on the go and make great additions to smoothies and yogurt.
Do beans cause bloating?
It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest. Beans—along with lentils, soybeans, and peas —are known as gas-causing foods. Although they contain more than enough protein, they also contain sugars and fibers your body can’t absorb. This leads to gas and bloating.