Ham often stars as the centerpiece of celebratory meals, from Easter to Christmas. But some people find that after indulging in this salty, cured meat, an unfortunate side effect follows – excessive gas and bloating. If you’ve ever felt gassy after eating ham, you likely wondered – what’s the connection? Does ham cause gas?
As an investigative food writer, I decided to get to the bottom of this stinky issue. Let’s break down the digestive components of ham and other culprits that can lead to post-meal farts and belches. Armed with the facts, you can enjoy ham without the unwanted gas!
Why Would Ham Cause Gas?
There are a few aspects of ham’s makeup that provide clues as to why it may be gas-inducing
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High salt content – The curing process involves packing ham with salt, leading to very high sodium levels. Too much sodium can lead to bloating.
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Fatty cuts – Fattier areas of ham, like the leg, can be harder to digest, producing gas.
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Nitrates – Curing agents like nitrates have been linked to bloating issues in some people
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Smoked varieties – The smoke-curing method introduces compounds that may cause stomach upset.
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Deli meats – Sliced deli ham contains preservatives that contribute to gas and bloating.
So in theory, yes – components of cured, processed ham could be the culprits behind an increase in gas production. But other factors may also be at play when ham leads to flatulence.
Other Causes of Gas After Eating Ham
While the ham itself may contribute to gas for some people, other surrounding factors can also come into play:
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Overeating – Consuming large holiday portions can overload the digestive tract and lead to gas.
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Eating too fast – Gulping down food introduces excess air that gets trapped as gas.
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Lack of chewing – Poorly chewed ham enters the gut in large chunks that ferment and cause gas.
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Greasy side dishes – Heavy, rich foods served alongside ham are also hard to digest.
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Carb-loading – Bready sides like biscuits, potatoes, and stuffing produce gas.
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Constipation – Intestinal gas gets trapped behind slow-moving stools.
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Individual intolerances – Some people’s systems handle cured meats worse than others.
So before blaming the ham, consider accompanying factors like overeating, unsuitable side pairings, and individual digestion. Let’s go over some serving tips to prevent ham-induced gas.
Tips to Prevent Gas When Serving Ham
If you want to enjoy ham without unwanted flatulence, here are some serving suggestions:
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Select leaner ham cuts like the center slice.
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Opt for lower-sodium ham if available.
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Pair with veggies, fruits, and whole grains to increase fiber.
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Balance with probiotic foods like yogurt, kefir and sauerkraut.
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Eat slowly, chew thoroughly, and don’t talk with your mouth full.
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Limit portion size and rich sides to avoid overloading digestion.
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Stay hydrated before and during the meal to aid digestion.
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Take a brief walk after eating to stimulate the digestive system.
With some mindful meal planning, it’s possible to reap ham’s savory goodness without excessive gas.
Foods That Commonly Cause Gas
If ham isn’t the culprit for your post-meal gas, here are some other common flatulence offenders to consider:
- Beans, lentils, legumes
- Dairy products
- Cruciferous veggies (broccoli, cabbage, kale)
- Carbonated beverages
- Fruit (apples, peaches)
- Onions, garlic, leeks
- High fat foods
- Wheat and grains
- Sugar alcohols like xylitol
- Coffee and carbonated drinks
When it comes to gas prevention, moderation and proper food combining is key for these items.
Tips for Dealing With Gas When It Strikes
In case you do find yourself afflicted with a bad case of the farts, here are some tips for managing the symptoms:
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Take an over-the-counter product like Gas-X or Beano to help diffuse gas bubbles.
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Apply a hot pad or heated blanket to the stomach area to provide relief.
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Massage the abdomen gently to help dissipate built-up gas pockets.
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Try yoga poses like child’s pose, knees to chest, and reclining twists to release trapped gas.
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Pass gas whenever possible rather than holding it in!
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Limit intake of gas-producing foods until your system gets back to normal.
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Contact your doctor if you experience recurring or severe gas and bloating.
The Verdict on Ham and Gas
At the end of the day, does ham directly cause gas for everyone? Not necessarily – it depends on the individual. Some folks have no issues digesting hearty holiday ham while others experience tummy troubles. By practicing mindful eating habits and moderation, ham can absolutely be enjoyed as part of a low-gas diet. But for those more prone to flatulence, lighter meats or plant-based proteins may be the better pick. Either way, a little planning and probiotic balance lets you feast in peace – minus the farts!
12 foods and drinks that can cause BLOATING | Doctor O’Donovan explains…
FAQ
What meat makes you gassy?
Can eating ham cause bloating?
Is ham bad for IBS?
Can food cause gas?
Food is not the only cause of intestinal gas. The habits listed below can cause you to swallow air. Swallowing air may cause belching, bloating, and excess gas. Some of these habits include:
Does spaghetti cause gas?
Some people experience gas symptoms when they consume certain carbohydrates like spaghetti and other semolina wheat products. The stomach and small intestine don’t fully digest these carbohydrates. When these carbohydrates reach the large intestine, bacteria break them down and create gas in the process. Some individuals also have more gas when they consume too much fiber or when they eat high-fat foods which are often added to spaghetti meals. Individuals may be diagnosed with a health condition that could cause gas symptoms. In this case, a doctor or dietitian may recommend a special diet. For example, those with celiac disease or a gluten intolerance will experience gas when spaghetti is consumed. Eating slowly while sitting and consuming smaller frequent meals may improve digestion and reduce the likelihood of gas. Complete avoidance of gluten-containing foods is recommended for those with diagnosed celiac disease.
What foods make you gassy?
Some foods can make you gassy. Fruits, certain vegetables, grains, dairy products, and other foods that contain certain types of sugars or fiber can all contribute to intestinal discomfort such as bloating and flatulence .
What should you not eat if you have gas?
If you choose not to eat animal products, there are plenty of other foods for you to enjoy. With that said, processed meats like bologna, sausage, and salami should be avoided, particularly those made with fillers. Plenty of vegetables are low in carbohydrates and unlikely to cause gas.
