Following a low FODMAP diet can provide remarkable relief of IBS symptoms like bloating, abdominal pain, and altered bowel habits. But it also means saying goodbye to some favorite foods. Ham is a delicious meat that many people enjoy. But can you still eat ham on a low FODMAP diet?
In this article, I’ll cover everything you need to know about eating ham on a low FODMAP diet. We’ll explore what FODMAPs are how they affect digestion, tips for choosing low FODMAP ham products and some tasty ham recipe ideas to enjoy.
What are FODMAPs and How Do They Impact Digestion?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. This scientific name refers to certain types of carbohydrates that can be hard to digest.
FODMAPs are found naturally in foods like garlic, onions wheat, milk and beans. For people with irritable bowel syndrome (IBS) eating high FODMAP foods can trigger gut symptoms.
When FODMAPs reach the large intestine undigested, gut bacteria rapidly ferment them. This produces gas, draws in fluid, and leads to bloating, abdominal pain, constipation and/or diarrhea in IBS patients.
A low FODMAP diet developed by researchers at Monash University aims to avoid these triggering foods. It’s implemented in 3 phases:
- Restriction of high FODMAP foods for 2-6 weeks
- Reintroduction testing to identify personal tolerance
- Customization based on individual triggers
The low FODMAP diet is best implemented under the guidance of a knowledgeable dietitian. Strict restriction should only be followed for a limited time to avoid potential nutritional risks.
Is Ham a Low FODMAP Food?
Plain ham is generally considered a low FODMAP food. According to the Monash University app, a 100 gram serving of sliced ham contains low levels of FODMAPs.
However, some ham products may have added ingredients like honey, garlic or onion that are high in FODMAPs. It’s important to read labels and choose plain, unseasoned ham varieties to stay low FODMAP.
When purchasing ham for a low FODMAP diet, there are a few tips to follow:
- Check labels for high FODMAP ingredients like honey, garlic or onion
- Opt for plain, unseasoned ham without added flavorings
- Purchase fresh ham from a reputable source
- Ask the deli counter to verify no high FODMAP additives
- Limit portion size to 100 grams per serving
Following these guidelines allows you to enjoy tasty ham on a gut-friendly low FODMAP diet.
Identifying High FODMAP Ingredients in Ham
While plain ham is low FODMAP, certain added ingredients can boost the FODMAP content. Watch out for:
- Onions/garlic – Contain the FODMAP fructans
- Honey – High in fructose FODMAPs
- High FODMAP glazes – BBQ sauce, teriyaki and other flavored glazes may contain onion, garlic or honey.
When purchasing ham, always read the ingredient list and nutrition facts label carefully. If buying from the deli counter, don’t be afraid to ask questions to verify no high FODMAP additives are present.
Being an informed shopper helps ensure the ham you select will be low FODMAP and gut-friendly.
Tips for Choosing Low FODMAP Ham
Follow these tips when selecting ham on a low FODMAP diet:
- Read labels and avoid ham with onion, garlic or honey
- Opt for plain, unseasoned varieties without sauces or glazes
- Purchase fresh ham and verify ingredients with your deli counter
- Limit to 100 grams per serving for low FODMAP intake
- Avoid ham that has been sitting out for extended periods
- Cook ham thoroughly to at least 145°F internally
- Refrigerate leftovers within 2 hours and use within 3-4 days
With careful selection and proper handling, you can safely enjoy delicious ham as part of your low FODMAP diet.
Delicious Low FODMAP Ham Recipe Ideas
Here are two tasty low FODMAP ham recipes to try:
Maple Brown Sugar Glazed Ham
Glaze ham with a maple and brown sugar mixture prior to baking for a spectacular main dish. Avoid high FODMAP honey or garlic in your glaze.
Cheesy Ham Casserole
Combine diced ham, low FODMAP vegetables, gluten-free pasta and shredded low-lactose cheese for an easy one-dish meal. Bake until hot and bubbly.
Other simple low FODMAP ham recipe ideas include:
- Ham and cheese omelets
- Ham sandwiches on gluten-free bread
- Ham salad wraps made with lettuce leaves
- Ham fried rice with white rice and low FODMAP veggies
- Split pea soup with diced ham
With a little creativity, you can enjoy the delicious flavor of ham on a gut-friendly low FODMAP diet.
Other Low FODMAP Meat Choices
If you need a break from ham, there are other low FODMAP meat options to enjoy:
- Beef
- Pork
- Chicken
- Turkey
- Lamb
- Duck
- Game meats like bison, venison or elk
- Cured meats like pepperoni and salami
- Firm tofu and tempeh
Avoid processed deli meats, sausages and meats with high FODMAP sauces or seasonings. Always check labels for added ingredients. With careful selection, you can get adequate protein from a variety of low FODMAP meat and plant-based options.
Is Enjoying Ham Worth the Risk?
For some people, the delicious taste of ham makes it worth the small risk of symptom triggers from any hidden high FODMAP ingredients. Others may choose to avoid deli meats altogether on a low FODMAP diet due to concerns about additives.
There are no right or wrong choices when it comes to your own health. Follow the low FODMAP guidelines that provide you the most symptom relief while still allowing you to enjoy a satisfying diet.
If you do choose to incorporate ham, be extra diligent about reading labels and verifying ingredients. With care and moderation, ham can be part of an IBS-friendly low FODMAP diet.
The Bottom Line on Eating Ham on a Low FODMAP Diet
Ham is considered a low FODMAP food, but it’s important to choose plain, unseasoned varieties and verify no high FODMAP ingredients have been added. Read labels carefully, ask questions at the deli counter, and stick to recommended one serving portions.
With smart shopping and preparation, you can safely enjoy delicious ham as part of your gut-friendly low FODMAP diet. Use these tips to choose low FODMAP ham and try out some tasty recipes.
A low FODMAP diet takes effort, but being able to still enjoy flavorful foods like ham makes it more sustainable long-term. Consult with a knowledgeable dietitian and use the Monash University app to guide your low FODMAP journey. With the right information and commitment, an IBS-friendly diet is achievable.
A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good
Is Ham low FODMAP?
As usual, you need to be a bit of a detective, but it is possible to find ham that is low FODMAP. Also, avoid hams that are processed with water or saline solutions. These plump up the ham, you pay for water weight, and they do not improve the texture or flavor. In fact, they dilute the wonderful natural hammy flavors and textures.
What is the Fodmaps diet?
The diet low in fodmaps is the one that reduces the number of short-chain carbohydrates that are fermentable and can cause intestinal discomfort. This is a good diet if you have irritable bowel syndrome and intestinal discomfort.
What is a low FODMAP diet?
A **low FODMAP diet** is an eating plan designed to help people with **irritable bowel syndrome (IBS)** and/or **small intestinal bacterial overgrowth (SIBO)** identify and manage foods that may cause
Are ham products high in FODMAP?
However, some ham products may contain high FODMAP additives, such as onion or garlic, which are high in the FODMAP fructan, an oligosaccharide. Therefore, the consumer needs to read the nutrition facts label before eating.