Crisp, savory bacon is a staple food for breakfast or brunch across America. But many bacon lovers may have noticed some unwanted digestive side effects after indulging in those tasty pork strips. Specifically, does eating bacon tend to cause gas and bloating? And if so, why?
In this article, we’ll explore the connection between bacon and flatulence, and provide tips for enjoying this smoky, salty treat while minimizing undesirable gastrointestinal issues.
Why Does Food Cause Gas?
Before diving into bacon specifically, it helps to understand the main factors that can cause gas after eating any food:
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Swallowed air – Gulping food or drink too quickly leads to swallowing excess air, which must later be expelled somehow. Carbonated beverages also deliver air into the digestive tract.
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Poor digestion – When food isn’t fully broken down and absorbed in the small intestine, the undigested portions can reach the large intestine and cause gas as bacteria ferment them.
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Soluble fiber – While very healthy, soluble fibers like inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS) can lead to gas since they are indigestible carbs that gut flora ferment.
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Food sensitivities – Some people experience excess gas from certain foods they have difficulty properly digesting like lactose or gluten.
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Fat content – High fat foods take longer to digest allowing more time for fermentation by gut bacteria resulting in gas.
Why Might Bacon Cause Gas?
Now that we understand how food can cause gas, let’s examine why bacon specifically might be a culprit. Here are three key factors
1. High in fat
Bacon is very high in fat, with about 18 grams in 3 cooked strips. High fat intake of any kind can strain digestion, as fat takes longer to break down compared to carbs or protein. This extended transit time allows more opportunity for fermentation by bacteria, producing gas.
2. Contains nitrates
Most commercial bacon is cured with sodium nitrite. Nitrates have been linked to digestive issues when consumed in excess. There are theories they may impact the balance of helpful gut bacteria. However, more research is still needed in this area.
3. May trigger food sensitivity
While not extremely common, some people may have sensitivities to pork products. Reactions vary, but gas, bloating, and abdominal discomfort are possible symptoms following pork consumption for these individuals.
Tips for Enjoying Bacon While Minimizing Gas
If you enjoy bacon but want to reduce unwanted flatulence, here are some suggestions:
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Choose turkey or beef bacon as alternatives.
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Look for uncured/nitrate-free bacon options.
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Opt for baked or boiled over fried for lower fat.
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Limit portion to 1-2 strips max per meal.
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Avoid charring or overcooking to prevent nitrate conversion.
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Pair with gas-reducing foods like ginger, yogurt, or fennel.
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Take an over-the-counter digestive enzyme supplement.
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Reduce intake of other gas-producing foods that day.
Being mindful of portion size, cooking method, and combinations can allow you to incorporate bacon without excessive gas.
Other Food Culprits That Commonly Cause Gas
While bacon may be one contributor, many other foods are common gas producers as well. Some of the biggest offenders include:
- Beans, lentils, and legumes
- Cruciferous vegetables like broccoli, cauliflower, cabbage
- Onions and garlic
- Dairy products, for those sensitive to lactose
- Apples, peaches, pears and other fruit
- Carbonated beverages
- Foods with high fructose corn syrup
- Sugar alcohols like xylitol and sorbitol
- Foods containing inulin or soluble fiber
Avoiding too many of these foods in one sitting can help reduce gas. Spreading them out across different meals may also help minimize digestive issues.
When Gas May Indicate a Health Condition
While an occasional gas episode is normal, chronic or severe gas paired with pain and disruptive bloating may indicate an underlying medical condition requiring evaluation.
Some examples include:
- Lactose intolerance or other food allergies
- Small intestinal bacterial overgrowth (SIBO)
- Irritable bowel syndrome (IBS)
- Inflammatory bowel disease (IBD)
- Celiac disease
- Diverticulosis
- Colon cancer
See your doctor if you experience regular severe gas, abdominal pain, diarrhea, constipation, or other disruptive digestive symptoms. Testing can determine if there is a health issue to address.
The Bottom Line
Does bacon cause gas? For some people, yes. The high fat content of bacon may lead to incomplete digestion, allowing gut flora to ferment the undigested fats, producing gas. Added nitrates and very uncommon sensitivity to pork could also be factors.
However, with mindful portion control and cooking methods, bacon can likely be incorporated into an overall healthy diet for most people without significant issues. But individuals with existing gastrointestinal conditions may need to be more cautious about bacon intake.
If bacon gives you gas, try tweaking preparation methods, amounts, and combinations. Avoid excess intake of other common gas producing foods as well. And don’t hesitate to see a doctor if you have chronic digestive issues, as an underlying condition may require treatment.
12 foods and drinks that can cause BLOATING | Doctor O’Donovan explains…
FAQ
Why does bacon give you gas?
What meat makes you gassy?
What breakfast foods cause gas?
What foods cause gas?
Some foods are heavier or denser and will simply take a longer time to digest. Fatty meat, such as bacon, often remains in your digestive tract long enough to ferment and cause an excess of gas. Your body will expel this gas through belching or flatulence. Many legumes are also associated with gas, including beans, peas and lentils.
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Can onions cause gas & bloating?
Onions contain fructan, which is difficult for the small intestine to absorb. When these sugars pass into the large intestine, they come into contact with gut bacteria and ferment – causing gas as a byproduct. Garlic is a common ingredient in many dishes, but it may cause gas and bloating in some.
Do beans cause gas?
Most people know that beans tend to cause more gas than other foods. That is because beans contain carbohydrates known as oligosaccharides , most especially a type called raffinose . These long-chain sugars cannot be broken down easily during digestion.
