If you get constipated often, do yourself a favor and take a look at your diet. Among the foods that may block you up: too much cheese and milk. You might not have to give up dairy, though. You could just eat less of it and make other changes. Try yogurt with probiotics, live bacteria thatâs good for your digestive system. It may help relieve constipation.
From eggs and toast to BLTs, bacon is a staple ingredient in many classic breakfast and lunch dishes But the tasty cured pork product may also contribute to that “backed up” feeling for some people Bacon is one of several foods that can potentially cause or worsen constipation due to its high fat content and lack of fiber.
Constipation occurs when bowel movements become difficult or infrequent, with hard, dry stools that are painful or difficult to pass. It affects an estimated 16% of adults overall. Diet and lifestyle play major roles in constipation by impacting stool consistency and intestinal motility.
Understanding how bacon may be contributing to your blocked bowels can help you enjoy it in moderation while limiting unpleasant gastrointestinal effects.
Why Bacon Can Cause Constipation
There are a few key reasons why bacon is among the foods that commonly lead to constipation or make it worse
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High in fat—each slice of bacon has about 5 grams of fat. Foods high in fat take longer to digest, giving the stool more time to absorb water. This makes the poop harder to pass because it is drier and harder to break down.
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Saturated fat – Most of the fat in bacon is saturated. Diets high in saturated fats are associated with a higher prevalence of constipation compared to low saturated fat diets.
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Low fiber: Bacon doesn’t have any dietary fiber, which makes stools bulkier and more moist. Lack of fiber is a key factor in constipation.
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Nitrates – Bacon is cured with sodium nitrates which may irritate the digestive tract in some people and contribute to constipation.
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Sulphur – Bacon contains sulphur-containing amino acids which gut bacteria break down into smelly compounds like hydrogen sulphide. These may exacerbate constipation for some.
Other Constipating Foods
While bacon is one of the biggest dietary culprits, many other foods can also contribute to constipation:
- Dairy products
- Eggs
- Red meat
- Fried foods
- Processed foods
- Refined carbs
- Sugar
- Alcohol
- Caffeine
- Bananas
- Persimmons
- Cheese
- Rice
The worst foods for constipation are those that are low in fiber and high in fat, refined carbs, or sugar. It’s also important how foods are made; frying and processing make food harder to digest.
Tips for Preventing Bacon-Related Constipation
If you don’t want to give up that smoky, salty bacon flavor entirely, these tips can help minimize constipation:
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Choose uncured turkey or beef bacon with less fat than pork.
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Opt for center-cut bacon with more meat.
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Cook bacon until very crisp to render more fat.
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Limit portion to 1-2 slices per serving.
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Balance bacon with high fiber foods like oatmeal, berries, vegetables.
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Stay well hydrated to keep stool soft.
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Exercise after eating to stimulate digestion.
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Avoid pairing bacon with other constipating foods.
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Take a probiotic supplement to support gut health.
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Talk to your doctor if constipation persists.
Healthy Lower-Fat Bacon Alternatives
For a substitute with the taste of bacon but less fat and constipation risk, try these alternatives:
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Turkey bacon
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Prosciutto
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Canadian bacon
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Beef jerky or biltong
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Tempeh bacon
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Coconut bacon
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Shiitake mushroom bacon
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Eggplant or zucchini bacon
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Bacon seasoning on vegetables
With some tweaks to preparation method and portion size, plus balancing with fiber-rich foods, you can still enjoy the occasional serving of bacon without intestinal agony. But limiting processed meat intake overall is still recommended for better health.
When Constipation Needs Medical Evaluation
Occasional constipation is usually nothing to worry about. But if you experience any of the following, see your doctor to evaluate more serious causes:
- Constipation lasting longer than 3 weeks
- Persistent hard, painful stools
- Blood in stool
- Unexplained weight loss
- Fever or vomiting
- Abdominal pain or swelling
- Inability to pass gas
- Weakened bowel control
Severe, chronic constipation may be a sign of an obstruction, nerve damage or other medical condition requiring treatment. Don’t hesitate to seek medical advice if home remedies and diet changes aren’t providing relief.
The Bottom Line
- High saturated fat content
- Lack of fiber
- Nitrates used in curing
- Sulphur-containing compounds
Preparation method, portion size and food combining can help minimize bacon’s constipating effects. But overall reducing intake of fatty processed meats supports better digestive and overall health. Talk to your doctor if constipation persists or you experience other concerning symptoms. With the right diet and lifestyle adjustments, constipation can often be effectively managed at home.
Fast Or Prepared Foods
Because you’re so busy, do you eat on the go? Those ready-made meals may be convenient, but they could make things more difficult. Most are low in fiber, which you need to help food move through your system. By taking time to slow down, you may speed up your digestion.
You can’t say no to Aunt Helen’s chicken, but if you’re having trouble going to the bathroom, you might want to choose an entree with more fiber. Fried foods are full of fat and are hard to digest. When food moves through your colon slowly, too much water can be taken out of it. That makes for a hard, dry stool.
Theyâre high in protein but low in fiber. You donât have to take them off the menu. Just add some high-fiber foods into the mix. Try an omelet with fresh spinach and tomatoes.
Since that juicy steak is high in protein and fat but low in fiber, it needs to be paired with broccoli. Thatâll help herd it comfortably through your digestive system.
Add possible constipation to the many reasons a sweet dessert should be an occasional, not regular, thing. Pastries, cookies, and other treats with refined sugar are low in fiber and fluids, and high in fat. Thatâs no good if youâre having trouble keeping things moving. Satisfy your sweet tooth with strawberries and yogurt. Your tummy will thank you for it.
Too much of this will give you hard, dry stools. Itâs made with low-fiber white flour. Go for whole-grain toast instead. It may help your next trip to the bathroom go more smoothly. Â.
Like coffee, booze can make it hard for your body to hang onto water. That can spell trouble for your bathroom visits until you get hydrated again. If you’re going to have a cocktail, drink some water to keep things going.
What’s So Bad about BACON? (Truth about Bacon Safety) 2024
FAQ
What meat is bad for constipation?
Are eggs constipating?
What simple trick empties your bowels?
What foods cause constipation?
When you’re constipated, highly processed foods, fast food, dairy products, and high-fat meats that are low in fiber but high in saturated fat, sodium, and sugar can worsen symptoms.
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.
Can high-fat meats cause constipation?
To ease constipation symptoms, it may help to avoid the following high-fat meats: Some people report having constipation after consuming cheese, milk, and other full-fat dairy products. This may be because dairy products can contain high amounts of saturated fat and low amounts of fiber.
What foods should I avoid if I have constipation?
To help reduce constipation symptoms, here are some foods that you may consider avoiding. Eating highly processed foods has been associated with a variety of gastrointestinal (stomach-related) conditions, including constipation or diarrhea. This is because tend to be high in fat, sugar, and sodium (salt).