We love bacon and we know you do too, but is bacon low FODMAP? YES, bacon is low FODMAP!
Bacon, specifically “semi-trimmed, middle rasher” bacon, is low FODMAP in amounts of 2 rashers or 60 g, according to Monash University.
Monash lists bacon as being is high in protein and fat, and does not contain carbohydrates – therefore FODMAPs are not an issue. High fat foods, however, can aggravate some people with IBS, so use your best judgment.
Monash places low FODMAP serving sizes as up to 500 g, which is the most they lab tested.
FODMAP Friendly has tested the same type of bacon and suggest that you can “Enjoy in unlimited amounts”. This is from a FODMAP perspective.
As someone who struggles with IBS, I know how hard it can be to find delicious foods that don’t wreak havoc on your gut. I’ve been on the low FODMAP diet for years now, and it has made a huge difference in managing my symptoms. But I still love flavorful foods, especially at breakfast time. So is turkey bacon low FODMAP and safe for my tummy? I decided to do some research to find out.
What are FODMAPs and How Do They Impact IBS?
FODMAPs stand for Fermentable Oligosaccharides Disaccharides, Monosaccharides and Polyols. I know it’s a mouthful (no pun intended)! In simple terms, FODMAPs are short-chain carbohydrates that can be difficult to absorb properly in some individuals. They pass through the small intestine undigested and get fermented by gut bacteria in the large intestine. This fermentation process causes gas, bloating, pain, and other unpleasant IBS symptoms. Yikes!
Foods high in FODMAPs include garlic, onions, wheat, dairy, beans, apples, and more. By reducing intake of these FODMAP-heavy foods, many IBS patients experience significant relief in their symptoms. The low FODMAP diet eliminates trigger foods while still providing gut-friendly nutrition.
Is Regular Bacon Low FODMAP?
I love starting my day with a crispy slice (or three) of bacon. But I had to figure out if regular pork bacon is low FODMAP first. According to Monash University the leading researchers on FODMAPs plain bacon made from pork belly and cured with just salt is low FODMAP. However, flavored, seasoned, or processed bacon may contain added FODMAP ingredients like garlic, onion, or celery juice. Always check the label!
What About Turkey Bacon? Is it Low FODMAP?
Turkey bacon is rising in popularity due to being lower in fat than pork bacon. But just because it’s turkey doesn’t automatically make it low FODMAP. Since turkey bacon is low in carbs though, it is likely low FODMAP as well. However, as with any processed food you need to read the ingredient label carefully. Watch out for added FODMAP ingredients like garlic, onion or “natural flavors.” Your safest bet is choosing plain turkey bacon with no questionable add-ins.
When researching brands, I found that plain Oscar Mayer turkey bacon is made with turkey water sea salt, and other low FODMAP seasonings. This makes it a great choice! I would still start with a small serving to test your individual tolerance.
Tips for Enjoying Turkey Bacon on a Low FODMAP Diet
- Read labels closely and look for low FODMAP certified options when possible
- Avoid flavored turkey bacons with onion, garlic or “natural flavors” listed
- Stick to 1-2 slices per serving and watch portions
- Pair turkey bacon with eggs, gluten-free toast, hash browns and other gut-friendly foods
- Try swapping turkey bacon into BLTs, breakfast sandwiches, wraps, salads and more!
Potential Pitfalls of Processed Meats like Turkey Bacon
While turkey bacon can fit into a low FODMAP diet, it is still a processed meat. Processed meats are generally high in sodium, nitrites, and saturated fat – things we should consume in moderation for overall health. Some studies link frequent processed meat consumption to increased cancer risk.
For a healthier take, I suggest eating turkey bacon occasionally as a treat in a balanced diet. Focus on getting plenty of lean proteins like chicken, fish, and plant-based options like tofu and beans (if you tolerate them).
Nutritional Profile of Turkey Bacon
Now let’s look at why turkey bacon is considered a healthier alternative to pork bacon:
- 70 calories in 2 slices of turkey bacon compared to 100 calories for pork
- 4g fat vs 9g fat in pork bacon
- 6g protein in both turkey and pork
- Turkey bacon is much lower in saturated fat
- Good source of Niacin, Vitamin B6, Vitamin B12, Selenium, and Phosphorus
So in terms of macronutrients like fat, carbs, and protein, turkey bacon has a better nutritional profile. Just watch out for the sodium content, which can still be high in processed turkey products.
Incorporating Turkey Bacon into a Low FODMAP Diet
If you want to enjoy turkey bacon on a low FODMAP diet, here are some tips:
- Choose certified low FODMAP turkey bacon or read labels carefully
- Start with a small serving to test your personal tolerance
- Enjoy in moderation 1-2 times per week max
- Pair with eggs, potatoes, gluten free toast for a balanced breakfast
- Add to sandwiches, wraps, salads and burgers for a flavor boost
- Saute chopped turkey bacon into omelets or frittatas
- Use turkey bacon bits as low FODMAP salad topping
With some care in choosing the right turkey bacon and watching your portions, you can still enjoy this tasty treat even with IBS and on a low FODMAP diet. It provides a nice crunch and savory flavor boost to meals and makes you feel a bit more “normal” when having classic bacon favorites. Just be mindful of your personal tolerances.
Do You Want To Avoid Nitrates and Nitrites?
Bacon is a cured product and nitrites and nitrates are typically used in the curing process. Many people have concerns or even fears of nitrates and nitrites and indeed there is a lot of confusion swirling around them. Let’s break it down.
What is Sodium Nitrite?
Sodium Nitrite is a salt and anti-oxidant often used in the process of curing meats such as bacon, ham and hot dogs. It is used for its ability to halt the growth of Clostridium botulinum (which can cause botulism) and Listeria monocytogenes, and also gives these cured meats their rosy-pink color and contributes to its expected and beloved flavor.
Remember this part about flavor, as we will return to it later in this article.
What many people do not realize is that vegetables contain nitrate, which converts to sodium nitrite when it comes in contact with saliva in our mouths.
In fact, the great majority of sodium nitrite that we ingest comes from vegetables such as celery, spinach, lettuces, even fresh herbs.
LOW FODMAP Foods – What CAN I Eat?! (w/ Free PDF Download!)
Is turkey bacon low FODMAP?
Additionally, specific varieties of bacon may contain polyols like sorbitol or mannitol, which are also high FODMAP. It is best to check the ingredient list to determine if a specific bacon product is low FODMAP. Look for bacon free from the high FODMAP ingredients mentioned above.
What is the low fodmap food list?
Low in FODMAPs Vegetables: lettuce, zucchini, eggplant, spinach, carrots, cucumber, aromatic herbs Fruits: tomato, banana, orange, tangerine, grape, melon, kiwi, strawberry, raspberry, passion fruit, pineapple Milk and derivatives: cow’s milk, yogurt and cheese, all lactose-free, hard cheeses and almond milk Proteins: meat, fish, chicken, tofu Breads and cereals: gluten-free pasta, oats, rice, quinoa Industrialized products: gluten-free biscuits, rice crackers Oilseeds: almonds and pumpkin seeds
Is Bacon a FODMAP?
Sometimes high FODMAP ingredients can hide under the term ‘natural flavorings’. As bacon is usually high in fat, opt for products with lower fat content. Fat is not a FODMAP but can trigger IBS symptoms due to prolonging digestion time.
Can you eat low FODMAP bacon if you have IBS?
Even though you choose low FODMAP bacon, you should be mindful when eating it. Bacon usually contains more fat, which can trigger IBS symptoms. Learn more about IBS symptoms here: What are the symptoms and causes of IBS? Fat affects gut motility by prolonging the time through the intestines. People with IBS experience this as ( 2 ):