The low FODMAP diet has become a popular way of managing irritable bowel syndrome (IBS). But followers often wonder – can you eat bacon on the diet? Let’s dig into the tricky ins and outs of bacon and FODMAPs.
What is the Low FODMAP Diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are certain carbs that can be hard to digest for some people.
FODMAPs draw fluid into the gut and get fermented by bacteria, leading to gas, bloating, and other IBS symptoms in sensitive individuals Studies show a low FODMAP diet can provide relief
The diet involves removing high FODMAP foods initially, then slowly reintroducing them to test personal tolerance levels. Common high FODMAP foods include garlic, onions, beans, dairy, and wheat.
Is Bacon Low FODMAP?
Plain pork bacon is low FODMAP. The ingredients are simply pork belly meat plus salt and sometimes sugar. None of those contain FODMAPs.
However, not all bacon products are FODMAP-friendly. Here are some things to watch for:
Added Ingredients – Some flavored or coated bacons contain onion, garlic, honey, or other high FODMAP ingredients. Read labels carefully.
Nitrates – Cured meats like bacon commonly contain celery juice or celery salt, which are high in mannitol FODMAPs. Check for this.
Fat Content – While not a FODMAP issue, bacon is high in fat. This may irritate IBS symptoms, so opt for leaner bacon.
As long as you choose a bacon cured without celery juice and check labels for other FODMAP ingredients, plain pork bacon is fine on the diet.
Best Low FODMAP Bacon Options
When shopping for FODMAP-friendly bacon, look for:
-
No added sugars or flavorings
-
Uncured or nitrate/nitrite-free
-
Lower fat options like center-cut bacon
Some good low FODMAP bacon brands include:
-
Applegate Naturals Sunday Bacon
-
Wellshire Farms Sugar Free Uncured Bacon
-
Oscar Mayer Center Cut Bacon
-
Hormel Black Label Uncured Bacon
-
Nueske’s Applewood Smoked Bacon
Sticking to simple, uncured pork belly bacon without extra ingredients is your best bet.
Portion Sizes Matter
One key factor is paying attention to portion size, even with low FODMAP bacon. More than 2-3 strips may irritate IBS in some.
This is due to bacon’s high fat content. Fat causes gastro-intestinal issues in many IBS sufferers. Too much greasy food can stimulate the bowels, causing diarrhea or urgency.
Stick to a few pieces crumbled over a salad or sandwich. Avoid having a whole plate of bacon for breakfast. Moderation is key.
Cooking and Serving Tips
Here are some tips for cooking and eating bacon while on the low FODMAP diet:
-
Opt for baking instead of frying to reduce grease
-
Place bacon on a rack over a pan to allow fat to drip off
-
Blot cooked bacon between paper towels to soak up excess grease
-
Add just a few bacon bits to dishes instead of strips
-
Skip bacon dishes like carbonara with heavy cream
-
Pair bacon with low FODMAP foods like rice, spinach, potatoes
-
Add bacon to a salad instead of serving it alone
With smart choices and moderation, those following a low FODMAP diet can still enjoy a little bacon. Just be mindful of labels, ingredients, and portions.
Low FODMAP Bacon Alternatives
For those who want to mimic bacon’s smoky flavor without the fat, there are some low FODMAP swap options:
-
Smoked salmon
-
Smoked tofu or tempeh
-
Shiitake mushroom “bacon”
-
Eggplant bacon
-
Turkey bacon
-
Coconut flakes
-
Liquid smoke flavoring
Experiment with small amounts of these foods to see if any aggravate your symptoms. Spices like smoked paprika can also add smoky notes without fat.
The Bottom Line
Plain pork belly bacon is low FODMAP. But the high fat content means portion control is important, even if it doesn’t contain FODMAP carbs. Check labels for sneaky high FODMAP additions like garlic.
With care in choosing low additive products and practicing moderation, bacon can be incorporated as an occasional treat in the low FODMAP diet. For symptom-free smoky flavor, plant-based alternatives are great options too.
Your cart is empty
Log in to check out faster.
- SHOP
- GLP1 WEIGHT LOSS
- PATIENTS
- LAB TESTS
- MEAL PLANS
- RECIPES
- APPS
- RESOURCES
- ABOUT
Search
Bacon is one of the most delicious breakfast, lunch, dinner, and quite simply, any time foods. It’s seriously good. But is bacon low in FODMAPs? If you have IBS and are on a low FODMAP diet, can you eat bacon?
Even though bacon isn’t on the Monash University app’s list of FODMAP-friendly foods, it is used in some low FODMAP recipes. The real answer is that it depends on the bacon.
Bacon is made from pork, and contains protein and fat, which would make it low FODMAP. However, it really depends on how the bacon has been treated. There’s many ways to make bacon, and only one method has been FODMAP tested.
First of all, bacon is made from the belly. Any other kind of bacon must specify which part of the pig it comes from. So, for the purposes of this question: is bacon low FODMAP? We mean streaky bacon.
How Is Bacon Cured?
Bacon is cured using nitrates and nitrites. Sodium Nitrite is a salt, and is often used in curing meats. It stops certain bacteria from growing, but it also adds to the colour and flavour of the meat. What you might not realise is that many vegetables contain nitrate. When this comes in contact with saliva, it changes into sodium nitrite. Most of the sodium nitrite we eat comes from vegetables like celery. Many manufacturers use celery powder, or celery juice to cure the bacon, instead of adding nitrates or nitrites. But this means that people automatically think that celery is healthier because it doesn’t have any added nitrites when they see it on the list of ingredients. However, this doesn’t meant that the bacon is free of nitrites.
There are a few products available that are cured by simply using salt, spices, or natural flavourings. These products haven’t been FODMAP tested, so can’t be recommended at this time. Also some people think that this also causes the bacon to lose some of its bacon flavour.
The FODMAP Diet: What You Need to Know | UCLA Digestive Diseases
FAQ
Can I eat bacon on FODMAP?
Is bacon bad for IBS sufferers?
Is Bacon low FODMAP?
High fat foods, however, can aggravate some people with IBS, so use your best judgment. Monash places low FODMAP serving sizes as up to 500 g, which is the most they lab tested. FODMAP Friendly has tested the same type of bacon and suggest that you can “Enjoy in unlimited amounts”. This is from a FODMAP perspective. Bacon Is Low FODMAP!
What is the Fodmaps diet?
The diet low in fodmaps is the one that reduces the number of short-chain carbohydrates that are fermentable and can cause intestinal discomfort. This is a good diet if you have irritable bowel syndrome and intestinal discomfort.
Can you eat low FODMAP bacon if you have IBS?
Even though you choose low FODMAP bacon, you should be mindful when eating it. Bacon usually contains more fat, which can trigger IBS symptoms. Learn more about IBS symptoms here: What are the symptoms and causes of IBS? Fat affects gut motility by prolonging the time through the intestines. People with IBS experience this as ( 2 ):
Is turkey bacon low FODMAP?
Additionally, specific varieties of bacon may contain polyols like sorbitol or mannitol, which are also high FODMAP. It is best to check the ingredient list to determine if a specific bacon product is low FODMAP. Look for bacon free from the high FODMAP ingredients mentioned above.