Certain types of fruits, vegetables, grains, and proteins are lower in fiber and may be easier to digest. This could help relieve digestive issues, such as gas or bloating.
Foods that are easy to digest tend to be low in fiber. Fiber is the part of fruits, vegetables, and grains that your body doesn’t break down. Fiber is a healthy part of a healthy diet.
So, the fiber goes through your large intestine and could lead to a number of problems, such as gas, bloating, or stools that are hard to pass.
Eating foods low in fiber lessens the amount of undigested material and may ease your symptoms.
It can also be hard to digest foods that are high in fat because they move through the digestive tract more slowly and can cause painful symptoms.
As a tasty, versatile meat, ham is a popular choice for sandwiches, appetizers main dishes, and more. But while cooked ham may smell and taste delicious it unfortunately doesn’t always sit well in our stomachs. If you’ve ever felt bloated, gassy or uncomfortable after eating ham, you’re not alone. Ham can be one of the more challenging meats to digest.
Let’s look at why ham tends to be hard on our digestive systems, and what you can do to ease the process
What Makes Ham Difficult to Digest?
Ham is a type of processed meat, meaning it has been cured, smoked, salted, air-dried or otherwise treated to enhance flavor and prolong shelf life. This processing changes the protein structure of the meat, making it more difficult to break down during digestion. Specifically, here are three factors that contribute to ham’s challenging digestibility:
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High sodium content – Curing ham involves soaking it in a saltwater brine, which leaves it very high in sodium. Too much sodium can lead to bloating and water retention as your body struggles to process the excess salt.
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High fat – In addition to sodium, some types of ham contain a lot of fat, especially saturated fat. Fat takes longer to digest, and saturated fats are harder on the digestive tract.
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Preservatives – Smoking, curing and drying all help preserve ham by inhibiting bacterial growth. But chemical preservatives like nitrates and nitrites can irritate the digestive system.
Compared to less processed cuts of pork or other meats, ham presents more hurdles for our stomachs to handle.
How Does Ham Impact Digestive Health?
Eating foods that are difficult to digest like ham frequently or in large portions can take a toll on overall digestive health in several ways:
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Heartburn – Greasy, fatty, or salty foods commonly trigger acid reflux and heartburn. The high sodium and fat content of ham make it prone to causing these unpleasant issues.
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Bloating and gas – When food sits in the stomach undigested, more air and gas gets swallowed too. This can lead to that uncomfortably bloated feeling after eating ham.
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Constipation – Hard-to-digest foods slow down the transit of waste through the colon. Ham’s high salt content also promotes water retention, worsening constipation.
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Diarrhea – Paradoxically, some people get diarrhea from ham instead of constipation. The high fat, salt, and preservatives pull water into the intestines.
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Gut microbiome imbalance – Studies show diets high in processed meats like ham can decrease beneficial gut bacteria. This imbalance causes inflammation and digestive woes.
The right balance of healthy fats, natural salts, and fiber make a food easier on the digestive system. Ham’s high sodium, fat, and preservative content throw things out of balance for many people’s stomachs.
Tips for Easier Ham Digestion
If you want to keep enjoying the smoky, salty flavor of ham without the digestive grief, here are some tips to make it easier on your system:
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Choose lower-sodium ham – Opt for fresh uncured ham or brands advertising “no added nitrates or nitrites” when possible. This cuts down on the excess salt.
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Eat smaller portions – Just 2-3 thin slices of ham. Large or heavy meals overload the digestive system.
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Drink plenty of fluids – Stay well hydrated to counterbalance ham’s dehydrating saltiness. Water and herbal tea aid digestion.
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Add fiber-rich sides – Pair ham with fruits, veggies, whole grains or beans. Fiber improves digestion significantly.
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Avoid greasy toppings – Skip slathering ham in butter or mayo. These just make it harder to digest.
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Take walks after eating – Light exercise accelerates digestion and relieves bloating.
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Take digestive enzymes – Over-the-counter enzyme supplements help break down tough-to-digest proteins.
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Limit other gas-inducing foods – Don’t combine ham with known gas-producers like beans, dairy or cruciferous veggies.
With a little care around preparation and portion size, even those with sensitive stomachs can enjoy an occasional ham meal without misery.
Healthy Alternatives to Ham
If ham consistently causes stomach upset no matter what you do, it may be time to find a better protein alternative. Here are some options kinder to sensitive digestive systems:
Poultry – Chicken and turkey, especially white meat, tends to be gentler on the stomach. Skip the skin to reduce fat.
Fish and seafood – Fish like salmon and halibut are high in omega-3s that reduce inflammation. Shellfish provide zinc for digestive health.
Eggs – Packed with protein, eggs are usually easy to digest. Poaching or boiling is gentler than frying.
Tofu – This plant-based protein source contains digestion-friendly minerals like calcium and magnesium.
Beans and legumes – Kidney beans, lentils and chickpeas offer a healthy dose of fiber to balance out meats.
Dairy alternatives – Swap out milk for lactose-free kinds or unsweetened nut milks, yogurt for kefir.
Building meals around a variety of lean proteins, fiber and smart fats improves digestion and gut health. An occasional slice of ham makes a nice accent, but shouldn’t be everyday fare. Listen to your stomach – it knows what’s easiest to handle!
Warning Signs Your Dog Ate Too Much Ham
We’ve covered why ham can be so hard for humans to digest. But what if your mischievous dog manages to steal an entire holiday ham off the counter? Eating a large quantity of salty, fatty ham can make dogs sick too. Here are some warning signs to watch for:
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Vomiting or diarrhea – Just like people, too much ham may upset your dog’s stomach.
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Lethargy – Overindulging in rich ham can leave dogs feeling sleepy and low energy.
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Increased thirst – All that sodium will make them thirstier. Monitor their water intake.
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Dehydration – Related to #3, dehydration is a risk if they can’t drink enough. Check their gums and skin elasticity.
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Gagging or choking – Inhaling big hunks of ham could lead to choking. Pay attention for distress.
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Abdominal pain – Whining, anxious pacing, or a hunched posture are signs of tummy trouble.
If you see any of these symptoms after your pup sneaks some ham, call your vet right away. They can recommend if your dog needs intervention to recover or just gentle care at home. With prompt attention, your ham-loving hound should be on the mend!
The Takeaway on Ham and Digestion
Ham offers a uniquely enjoyable flavor profile that makes it a favorite food for many people. But because of its high sodium and fat content, plus added preservatives, it is one of the more challenging meats to digest for humans and canines alike.
Eating ham in moderation as part of an overall healthy diet, staying hydrated, adding fiber, and opting for less processed versions can help prevent digestive distress. For those with chronic stomach upset from ham, swapping it out for more easily digested proteins provides symptom relief.
By understanding ham’s effects on the digestive system, we can continue enjoying its place in holiday traditions and moderation while keeping our stomachs happy!
Fresh or dried fruits
Most fresh fruits contain a hefty amount of fiber, especially if they have skins or seeds. You may want to avoid the following varieties in particular:
You may need to avoid any fruit juices that contain pulp. Citrus fruits may be especially difficult for people with gastroesophageal reflux disease (GERD).
You might want to stay away from raw vegetables because they have a lot more fiber that is still whole than cooked or canned vegetables.
High fiber raw vegetables you may need to avoid include:
Tough meats and other protein sources
Any meats that are tough or fibrous may be hard to digest. These include:
- meats with casings, such as hot dogs, sausage, and kielbasa
- lunch meats
- shellfish
Other protein sources may give you some trouble going through your digestive system. These can include:
- beans and legumes
- chunky peanut butter
- whole nuts
- whole seeds
Whole-grain bread, pastries, and other whole-grain flour-based items may be more difficult to digest. You may need to avoid grain products, like crackers and cereals, that contain certain ingredients, such as:
- raisins or other dried fruits
- nuts
- seeds
- bran
People who are lactose intolerant may want to avoid most dairy products.
Generally speaking, other foods and drinks that may be difficult to digest can include:
- high fat foods like butter, oils, and full-fat dairy products
- alcohol
- carbonated drinks like soda
- caffeinated drinks like coffee
- fresh or whole spices
- jams and jellies that contain seeds
- spicy or fried foods
6 Foods That Are Super Easy to Digest
FAQ
Why does ham upset my stomach?
What is the easiest meat to digest?
What foods irritate the digestive tract?
Is ham good for You?
Ham is a popular deli meat, appetizer, and entrée that you’ve likely eaten on sandwiches or with holiday meals. It’s a pork product that comes from pigs’ legs. The red meat is usually preserved with salt or smoke, though this process varies depending on the type. Since it’s a processed meat, you may wonder whether ham is good for you.
What are the disadvantages of cooking a ham?
In addition, ham may have several drawbacks. Curing and smoking — the primary cooking methods for ham — result in higher concentrations of several known carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N -nitroso compounds (NOCs), and heterocyclic aromatic amines (HAAs) ( 5, 52, 53 ).
Is Ham a good protein?
Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef ( 5 ). Ham also provides all nine essential amino acids, making it a complete protein.
Can Ham cause cancer?
Ham is a cut of pork that’s typically cured and preserved, rich in protein and several beneficial nutrients. But eating too much processed meat may raise your risk of certain cancers. Ham is a popular deli meat, appetizer, and entrée that you’ve likely eaten on sandwiches or with holiday meals. It’s a pork product that comes from pigs’ legs.