Are Pork Rinds Low FODMAP? What You Need to Know About This Popular Snack

Pork rinds, also known as chicharrones or pork skins, have become an increasingly popular snack in recent years. Their low carb, high fat and protein content makes them attractive for keto and paleo diets. But can you eat pork rinds on a low FODMAP diet?

The FODMAP diet is used to help manage digestive issues like IBS. FODMAPs are certain carbohydrates that may be poorly absorbed in the small intestine for some people. This can lead to gas, bloating, pain and other unpleasant GI symptoms when FODMAPs ferment in the large intestine. Following a low FODMAP diet can provide relief by reducing intake of these problematic carbs.

So where do pork rinds fall when it comes to FODMAPs? Let’s take a closer look.

Are Pork Rinds Themselves Low FODMAP?

Pork rinds or chicharrones are made by deep frying or baking pork skin until it becomes crispy. The process of making pork rinds removes most of the moisture, leaving behind mainly fat and protein with minimal carbohydrates.

There has not been definitive testing done on pork rinds to determine their FODMAP status. However, based on their composition and how they are processed, pork rinds themselves are likely low FODMAP.

The Monash University Low FODMAP app, the premiere resource on the diet, lists pork rinds as “likely safe” but needing more research. Anecdotal reports from people following the low FODMAP diet suggest that pork rinds are well tolerated and do not cause issues.

So the pork rinds themselves appear to be low FODMAP and safe to consume on the diet. However, there are some additional factors to consider.

Be Cautious of Added Ingredients

While plain pork rinds are likely low FODMAP many seasoned and flavored varieties contain added ingredients that may be high FODMAP. Common additions like garlic onion, honey and high fructose corn syrup can be problematic.

It’s important to check the ingredients list and nutrition facts carefully for pork rinds containing additional seasonings or flavors. Your safest bet is to stick to plain pork rinds without any extra ingredients listed.

Some flavored pork rinds that may be low FODMAP include

• Sea salt
• Chili lime
• Barbecue (depending on ingredients)
• Hot and spicy

When in doubt contact the manufacturer for more specifics on questionable ingredients.

Consider Your Individual Tolerances

Even though the pork rinds themselves seem low FODMAP, everyone has their own sensitivities. Just because something is marked “safe” on the Monash app does not guarantee it will be well tolerated by all.

Some people report reacting negatively to pork rinds, while others eat them without issue. Reasons why pork rinds may still trigger symptoms for some people include:

• Fat content – While the FODMAPs specifically refer to carbs, high amounts of fat can also aggravate digestive issues in some people. Pork rinds are very high in fat.

• Fried food – The oil used for frying can be hard for some people to digest, especially in high amounts.

• Spices or preservatives – Some of the other ingredients added for flavor or preservation could provoke symptoms even if they aren’t high FODMAP specifically.

• Individual sensitivities – We all have unique bodies. Something considered “safe” may affect you negatively while being fine for others on the diet.

It’s important to learn how your own body responds to pork rinds if you plan to include them in your low FODMAP diet. Start with a small serving size and see how you feel.

I would recommend being extra cautious with pork rinds if you know you have sensitivities to high fat foods or struggle to digest fried items. Get the OK from your healthcare provider as well.

Healthy Ways to Eat Pork Rinds on a Low FODMAP Diet

If you find you tolerate plain pork rinds well, they can be a nice crunchy, savory snack option on a low FODMAP diet. Here are some healthy tips for enjoying pork rinds:

• Stick to a small serving size, such as 15-20 grams or 1 ounce. They are easy to overeat!

• Choose baked instead of fried if possible to reduce amount of oil.

• Eat them on their own as a snack, don’t just keep mindlessly munching from a bag. Pre-portion into individual baggies.

• Pair with low FODMAP dips like guacamole, salsa, hummus or Baba ganoush.

• Crumble on top of salads for a crunchy garnish.

• Use as croutons in low FODMAP chicken soup or chili.

• Crush up and use as breading for chicken, fish or veggies.

• Sprinkle over yogurt or cottage cheese instead of high FODMAP granola.

In moderation alongside a balanced low FODMAP diet, most people can include plain pork rinds safely. They add nice crunch and flavor variety. But as with any new food, go slowly at first and stay tuned into how your body responds.

Other Low FODMAP Crunchy Snack Options

If pork rinds end up being problematic for you, there are other tasty, low FODMAP crunchy snacks you can try instead:

• Rice crackers
• Flax seed crackers
• Popcorn
• Veggie chips made from low FODMAP veggies like potato or sweet potato
• Kale chips
• Nuts and seeds like almonds, walnuts, pumpkin seeds (in limited quantities)
• Carrot sticks or celery sticks with nut butter
• Bell pepper slices
• Crunchy chickpeas or roasted edamame

Having yummy snacks on hand is important for sticking to the low FODMAP diet long term. It prevents you from caving and eating high FODMAP foods out of hunger. With some trial and error, you’ll find low FODMAP crunchy snacks that satisfy cravings without upsetting your tummy.

The Takeaway on Pork Rinds and the Low FODMAP Diet

Plain pork rinds appear to be low FODMAP, but can still be an issue for some people due to their high fat and fried preparation. Be cautious of added ingredients and start slow when first trying pork rinds to see how your body handles them. Focus on healthy ways to incorporate pork rinds like portion control, dip pairings and using as salad toppers. And have backup low FODMAP snacks on hand in case pork rinds are a problem for you. Understanding your own tolerance levels is key to succeeding on the low FODMAP diet.