Do Pork Rinds Cause Gas? Everything You Need To Know

Pork rinds are a beloved snack for many people following low-carb or keto diets. Their crispy, salty, bacon-like flavor makes them hard to resist. But some folks experience bloating, gas and other digestive issues after chowing down on these crunchy treats.

So what gives? Do pork rinds really cause gas, or is it all in our heads? In this article, we’ll explore the science behind pork rinds and digestion to get to the bottom of this mystery.

What Are Pork Rinds?

First, let’s start with what exactly pork rinds are. Pork rinds, also known as chicharrones, are made from pig skin that’s been fried or baked until puffy and crispy. To make them, pork skin is simmered to render fat, then dried out and fried at high heat. This makes the skin inflate into those airy, crispy chunks we know and love.

Pork rinds are especially popular in low-carb and keto diets as a replacement for high-carb snacks like chips, crackers, and pretzels Since they contain zero carbs, all their calories come from fat and protein. A 1-ounce serving of plain pork rinds contains about

• 80 calories
• 9 grams protein
• 5 grams fat
• 0 grams carbs
• 270 mg sodium

But their low-carb appeal may come with an unpleasant side effect gas and bloating So what’s the real deal?

Do Pork Rinds Cause Gas?

The short answer is yes pork rinds can cause gas for a few key reasons

High Fat, Low Fiber

Pork rinds are very high in fat but contain no fiber. This combo can slow down digestion, leading to gas and bloating.

Fiber adds bulk to stool and helps move food through the digestive tract more quickly. Without this, high-fat foods like pork rinds can take their sweet time moving through the gut.

As food sits in the digestive system longer, more gas-causing fermentation occurs. So lack of fiber is one reason pork rinds may cause flatulence issues.

Fat Malabsorption

Some people simply don’t digest high-fat foods very well, resulting in diarrhea, gas, and abdominal discomfort after eating fatty foods. Doctors call this condition fat malabsorption.

Those with fat malabsorption may have inflammation that damages the pancreas and small intestine. These organs make enzymes and bile salts needed to properly break down and absorb dietary fats.

If your body struggles to digest fat, pork rinds can definitely cause tummy troubles. This may be more likely in those with gut issues like IBS, Crohn’s disease, celiac disease, and chronic pancreatitis.

Individual Sensitivity

We all have unique digestive systems, and some folks are just more prone to gas than others.

If your body tends to react to high-fat, low-fiber foods with gas and bloating, pork rinds may be a trigger food for you. Pay attention to how your gut feels after eating them.

Some people have sensitivities to chemicals used in processing pork rinds, like MSG, sulfites, and certain preservatives. These additives may also play a role in digestive distress.

The Low-FODMAP Diet Connection

For people with IBS, gas and bloating from pork rinds may also relate to FODMAPs.

FODMAPs are a group of carbs found in many common foods. Studies show a low-FODMAP diet can dramatically improve IBS symptoms like gas, bloating, pain and constipation.

Although pork rinds contain no carbs or FODMAPs on their own, they’re often eaten alongside high-FODMAP foods and drinks.

For example, having pork rinds with milk (contains the FODMAP lactose) or certain high-FODMAP vegetables may be more likely to cause digestive issues in those with IBS.

So in some folks, it may not be the pork rinds themselves causing problems, but rather what’s consumed with them.

Tips to Prevent Gas From Pork Rinds

If you want to keep enjoying pork rinds without the unpleasant side effects, here are some tips:

• Look for higher fiber varieties – Some brands now make pork rinds with added fiber, which may help minimize gas issues.

• Drink plenty of fluids – Staying hydrated can help prevent constipation and keep things moving through the digestive tract.

• Limit portion sizes – Eating a whole bag of pork rinds in one sitting is likely to cause problems. Stick to about 1 ounce per serving.

• Avoid FODMAP stacking – Don’t stack pork rinds on top of multiple other high-FODMAP foods/drinks if you have IBS.

• Take digestive enzymes – Digestive enzyme supplements may help break down fats, proteins, and carbs to minimize gas.

• Try simethicone – This over-the-counter anti-gas medication can provide relief from pork rind-induced gas.

• Avoid fried varieties – Frying makes pork rinds even greasier. Opt for baked pork rinds instead.

The Bottom Line

So do pork rinds cause gas? For many people, the answer is yes. The high fat, low fiber content of pork rinds along with individual sensitivities can definitely lead to gas, bloating, and other gut issues for some folks.

However, there are things you can do to enjoy this crispy, salty snack without the undesirable side effects. Just be mindful of portions, make sure to get plenty of fiber from other sources, and listen to the signals your body is giving you.

If gas and bloating persist despite your best efforts, consider limiting or avoiding pork rinds altogether. There are plenty of other low-carb, high-fat snacks out there to suit your dietary needs without the gastrointestinal grief!