can you eat ham on a low fodmap diet

Can You Eat Ham on a Low FODMAP Diet?

People with IBS who are on a low FODMAP diet find it hard to choose which cured meats to buy at the deli counter. People often ask, “Can I eat ham on a low FODMAP diet? There are different kinds of ham and different pieces of information that say different things.” The answer is yes, but you should be careful. Let’s explore how to identify low FODMAP ham products.

What is a Low FODMAP Diet?

A low FODMAP diet restricts short chain carbohydrates that can exacerbate digestive issues like gas, bloating and stomach pain in those with IBS FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols A low FODMAP diet requires avoiding or limiting high FODMAP foods.

Fortunately, most ingredients like oils, fats, meats, fish and poultry are naturally low FODMAP However, processing methods sometimes add high FODMAP ingredients to cured and smoked meats With careful label reading, low FODMAP options can be identified.

Is Plain Ham Low FODMAP?

Yes, plain uncured ham is low FODMAP, according to Monash University research. A 100g serving contains less than 0.5g of fructans and GOS, making it safe for the elimination phase of the diet. Plain ham provides an easy protein option.

Cured, smoked and processed hams require more consideration regarding ingredients and servings. Let’s explore different types of ham in more detail.

Types of Ham and Their FODMAP Status

Here are common ham varieties and their typical FODMAP content:

• Fresh ham (raw pork leg) – Low FODMAP

• City ham (brined & cooked) – Often low FODMAP if no honey. Check labels.

• Country ham (dry cured 6-12 months) – Often low FODMAP. Check labels.

• Honey-baked ham – High FODMAP due to honey. Avoid.

• Canned ham – High sodium. Check labels.

• Deli-sliced hams – Varies. Check labels and servings.

• Spiral cut hams – Varies. Check labels and servings.

As you can see, the FODMAP content relates more to ingredients and serving sizes versus the type of pork product. Let’s explore label reading tips and appropriate portion sizes.

How to Choose Low FODMAP Ham

Follow these tips for identifying low FODMAP ham at the grocery store:

• Check the ingredients list for potential high FODMAP additives like honey, high fructose corn syrup or onion/garlic powders.

• Look for hams that are simply cured with salt, rather than sweeteners.

• Opt for low sodium varieties to reduce unintended salt intake.

• Compare FODMAP content in brands using the Monash University app when possible.

• For deli meats, ask about ingredients and additional seasonings used.

• Choose less processed options, like fresh sliced ham over multi-ingredient prepared ham salad.

Sticking to simple, salt-cured ham provides the best chance of finding low FODMAP options.

What is a Low FODMAP Serving Size of Ham?

According to Monash, a low FODMAP serving is:

• 2 slices ham (roughly 50g)

• 1⁄2 cup diced ham (about 50g)

• 3 oz ham steak (about 85g)

Aim to stay at or below these amounts per sitting. Be extra cautious with processed and deli-sliced hams, where controlled portions are harder to gauge visually. Weighing servings can help ensure you stay within low FODMAP parameters.

Health Benefits of Low FODMAP Ham

When enjoyed in appropriate portions, low FODMAP ham provides these nutritional benefits:

• High-quality lean protein for satiety, muscle building and repair.

• B vitamins like niacin, B6 and B12 for converting food to energy.

• Iron supports healthy blood and cognitive function.

• Potassium helps regulate fluids and heart function.

• Zinc boosts immunity and wound healing.

Ham makes it easy to obtain protein, vitamins and minerals that are essential during the low FODMAP elimination phase and beyond.

Tips for Incorporating Ham in a Low FODMAP Diet

Follow these tips for safely adding ham to a low FODMAP menu:

• Add diced ham to omelets, frittatas and quiches.

• Enjoy ham slices in sandwiches or wraps with low FODMAP bread.

• Dice or shred ham for salads, pasta dishes and pizzas.

• Stir cooked peas, rice and diced ham into a quick fried rice.

• Mix ham with low FODMAP mayo, mustard and relish for an easy sandwich filling.

• Grill thick ham steaks as a quick low FODMAP protein option.

With some label reading and portion control, ham can be incorporated into many easy, tasty low FODMAP meals.

Sample Menu with Low FODMAP Ham

Here is a sample low FODMAP menu featuring ham:

Breakfast: Ham and cheese omelet with spinach. Fruit salad.

Lunch: Ham sandwich on low FODMAP bread with mustard, lettuce, tomato and cucumber. Carrot sticks.

Dinner: Baked chicken breast with rice pilaf and steamed green beans.

Snack: Ham roll-ups – ham slices rolled with low FODMAP cheese and pickle.

Dessert: Low FODMAP yogurt parfait with approved granola and berries.

Ham can be consumed as part of delicious low FODMAP meals for breakfast, lunch, dinner and snacks.

The Takeaway on Ham and a Low FODMAP Diet

Plain uncured ham is considered low FODMAP, providing an easy protein choice. However, cured, smoked and processed hams may have added high FODMAP ingredients, so check labels carefully. Stick to approved serving sizes, choose low sodium options when possible and incorporate ham into a variety of low FODMAP dishes. With some precautions, ham can be enjoyed safely on a low FODMAP diet.