IBS is a chronic disorder that causes daily discomfort and pain for nearly 10% of American adults. Irritable Bowel Syndrome is a common problem in the intestines and stomach that can lead to cramps, stomach pain, bloating, gas, diarrhea, and trouble going to the bathroom.
Fortunately, IBS’s uncomfortable symptoms can be manageable by maintaining a diet of non-triggering foods. Some foods can cause symptoms to become even more severe, but some foods promote digestion and bring relief. What foods should you avoid and eat if you have IBS? That’s what this blog is about.
People with IBS are often told to stay away from gluten and eat more fiber-rich foods. However, every individual is unique and may react differently to certain foods. We suggest that you use these tips as a guide and work closely with your doctor to figure out what you need.
Irritable bowel syndrome (IBS) is a chronic condition affecting the large intestine. It can cause abdominal pain, cramping bloating, gas diarrhea, and constipation. IBS is a frustrating condition, and identifying trigger foods is an important part of managing symptoms. But is sausage bad for IBS? Let’s find out.
As someone who struggles with IBS myself, I know how hard it is to give up favorite foods like sausage. I love starting my day with a savory breakfast sandwich packed with protein And who doesn’t love a juicy bratwurst at a summer BBQ?
Unfortunately, the high fat content in many sausages may provoke IBS symptoms. The spices, nitrates, and casings used to make sausage can also irritate the digestive tract. But not all sausages are created equal. With care, many IBS sufferers can still enjoy sausage in moderation as part of a balanced diet.
How Sausage is Made
To understand why sausage may trigger IBS, it helps to know what’s inside. There are many types of sausage, but in general they contain:
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Meat – Pork beef chicken, turkey, or other meat makes up the bulk of sausage. Fatty meats like pork are common.
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Fat – Sausage contains anywhere from 20-50% fat. Sources include pork fat, beef fat, bacon fat, and hydrogenated oils.
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Salt and Spices – Salt and spices like garlic, paprika, nutmeg, cayenne, and mustard add flavor.
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Fillers – Breadcrumbs, flour, oats, or powdered milk act as binders and fillers.
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Preservatives – Salt, sugar, nitrates, and nitrites preserve sausage and add color.
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Casings – Casings made of animal intestines, collagen, or plastic encase the sausage.
With this complex mix of ingredients, it’s easy to see why sausage may provoke IBS symptoms. Let’s look at the culprits more closely.
Why Sausage Bothers Sensitive Stomachs
There are a few reasons why sausage spells trouble for those of us with IBS:
1. High Fat Content
The high saturated fat content of most sausage can stimulate the gastrointestinal tract, causing cramping, pain, and diarrhea. The fatty acids in sausage may also increase inflammation in the gut lining. Those with IBS often have more sensitivities to fats.
2. Spices and Seasonings
The onion, garlic, mustard, and black pepper used to season sausage are common IBS triggers. These spices contain compounds that can irritate the digestive tract.
3. Added Nitrates/Nitrites
Sodium nitrate and sodium nitrite help preserve sausage and add color, but they can cause gut inflammation. Nitrates/nitrites may also convert to carcinogenic compounds in the body.
4. Natural Casings
Traditional sausages encased in animal intestines introduce new proteins that can irritate and inflame the digestive tract.
5. High Salt Content
Like processed meats, most sausages are very high in sodium. Too much salt can worsen diarrhea and dehydrate the body.
6. Smoked Sausage
Smoking helps preserve and flavor sausage, but smoke contains compounds that may not agree with sensitive stomachs.
As you can see, sausage is a veritable minefield for IBS triggers! But removing it from your diet completely requires sacrificing a beloved comfort food. Let’s discuss some ways to enjoy sausage more safely.
Tips for Enjoying Sausage with IBS
Giving up sausage may seem like your only choice when coping with IBS. But being able to eat a few bites of sausage here and there may help you stick with your diet long-term. Here are some tips:
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Limit portion size – A few thin slices rather than a whole bratwurst will expose your gut to less fat, salt, and spices.
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Choose chicken or turkey sausage – Sausage made with lean poultry has much less fat than pork sausage.
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Look for “uncured” varieties – Uncured sausages don’t contain added nitrates/nitrites.
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Avoid smoked sausages – Smoking adds carcinogens and gut irritants. Opt for fresh sausage instead.
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Read the label – Choose sausages with fewer suspicious ingredients. No MSG, short ingredient lists.
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Cook thoroughly – Ensure sausage reaches safe internal temperatures to kill bacteria that can also cause GI woes.
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Watch condiments – Skip spicy mustards or oil-based sauces and opt for milder toppings.
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Use a digestive enzyme – Take a digestive enzyme with lipase to help break down fat before it reaches the colon.
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Take probiotics – Probiotic supplements support healthy gut flora to optimize digestion.
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Avoid other triggers – Don’t pair sausage with high FODMAP foods, lactose, etc. that day.
By carefully choosing and preparing sausage, many IBS sufferers can sneak a few bites without issue. Just be ready to stop if symptoms flare up.
Best and Worst Sausage Options for IBS
Not all sausages are created equal when you have a sensitive stomach. Here are some of the best and worst options when you’re managing IBS:
Best
- Chicken apple sausage
- Turkey kielbasa
- Alfresco Chicken Sausage (no garlic or onion)
- Pre-cooked chicken sausage links
- 95% fat free turkey sausage
Worst
- Bratwurst (fresh pork, high fat)
- Smoked kielbasa (high sodium, smoked)
- Spicy Italian sausage (red pepper flakes, fennel)
- Beef hot dogs (fatty mystery meat)
- Pork breakfast sausage (fatty, heavily spiced)
Scan ingredient labels and focus on low-fat, low-sodium, pre-cooked poultry or turkey sausages for the best chance of tolerance. Or make your own sausage at home with lean meat and IBS-friendly spices.
When to Avoid Sausage Completely
While some can tolerate sausage in small amounts, there are times when it’s safest to avoid it altogether:
- During an IBS flare-up
- If you have small intestinal bacterial overgrowth (SIBO)
- If you follow a low-FODMAP diet
- If you have celiac disease or gluten sensitivity
- If you have diverticulitis
- If you have gastroesophageal reflux disease (GERD)
- If you have inflammatory bowel disease (IBD)
- If you have a pancreatic insufficiency
- If you have gallbladder issues
For those with multiple gut disorders beyond IBS, a severely inflamed GI tract, or during a symptom flare-up, all sausage is off limits. Listen to your body.
Other Processed Meats to Limit
Sausage isn’t the only processed meat to watch out for with IBS. Here are a few other processed meats that may trigger symptoms:
- Bacon
- Ham
- Hot dogs
- Pepperoni
- Salami
- Beef jerky
- Slim Jims
- Canned meats like Spam
- Frozen veggie burgers
- Frozen pizzas
- Cured deli meats
Like sausage, these all tend to be high in fat, salt, and preservatives that can irritate the gut. But in moderation, certain processed meats may be tolerated, so don’t panic!
Don’t Despair, You Can Still Enjoy Meat with IBS!
The thought of giving up beloved sausages and other processed meats makes me sad too. But having IBS doesn’t mean the end of meat in your diet. Here are some delicious IBS-friendly ways to keep enjoying meat:
- Grilled chicken breast
- Roast turkey
- Lean beef stew meat
- Baked white fish like cod
- Canned tuna
- Shrimp
- Beans and lentils
- Tofu
Choose leaner cuts of beef and pork, fattier fish like salmon, and plant proteins as safer meat options. Baking, grilling, broiling, and roasting are great cooking methods. With creativity in the kitchen, you can keep meat on the IBS-friendly menu.
Finding Your Sausage Tolerance
Those with mild IBS may be able to occasionally indulge in small servings of sausage with no ill effects. Others find even one bite spells disaster. Here are some tips for finding your personal sausage tolerance:
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Reintroduce sausage slowly after a period of elimination. Try just 1-2 bites.
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Keep a food diary to track symptoms and determine your triggers.
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Try different types of sausage to see which are best tolerated.
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Avoid known trigger foods the same day you eat sausage.
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Take digestive enzymes, probiotics, anti-spasmodics, or anti-diarrheals to prevent symptoms.
Lean Meats & Fatty Fish
Lean meats and fatty fish are healthy meat options for those with Irritable Bowel syndrome. Fatty fish contain high amounts of omega-3 fatty acids, which are good for heart health and reduce inflammation. Examples of fatty fish are tuna, salmon, mackerel, trout, black cod, and white fish.
Lean meats are high in protein, making them easier to digest, and won’t cause gas. Those with IBS should avoid meats like sausage, bacon, pepperoni, and salami. White meat chicken, turkey, sirloin cut steak, veal, and duck are all healthy lean meats that you should eat more of.
For healthy amounts, fiber is great for digestion, and people with IBS may even be told to take a Fiber supplement. There are two types of fiber: soluble and insoluble. Soluble fibers found in foods like avocado, oranges, tofu, and sweet potatoes may ease symptoms of IBS.
The Best Foods & Drinks to Eat For IBS
The following foods promote good digestion and may reduce IBS symptoms. If you have IBS, talk to your doctor or a nutritionist about which foods you should eat every day.
Probiotics increase healthy bacteria in your gut. These beneficial bacteria improve digestion and bowel movements. Probiotics are often found in fermented foods such as kimchi, tempeh, kombucha, miso, and Greek yogurt.
Most people with IBS should stay away from gluten, but whole grains are high in fiber and help move food through the digestive tract. Additionally, whole grains lower cholesterol and blood pressure. Rice and oats are good examples of whole grains that may bring relief to those with IBS. However, avoiding flours such as bread, pasta, and cereal is best.