As a bacon lover who follows the low FODMAP diet to manage IBS symptoms, I’m often asked if this delicious breakfast staple is FODMAP friendly. Bacon seems like it should be fine, since it’s made from pork. But the curing process actually impacts the FODMAP content.
In this comprehensive guide, I’ll cover everything you need to know about eating bacon on a low FODMAP diet. With the right information, you can confidently enjoy crispy savory bacon without suffering the unpleasant gastrointestinal effects.
What Exactly is Bacon?
Before diving into the FODMAP details, let’s start with a quick bacon overview. True bacon refers only to pork belly meat that has been cured and smoked. The pork belly comes from the underside of a pig. After removing the skin, the pork belly is cured by soaking it in a brine solution.
The brine infuses flavor and preserves the meat Smoking provides additional flavor, color, and preservation Finally, the cured, smoked pork belly is sliced to make those familiar streaks of meat and fat we know as bacon.
The Potential FODMAP Issue
So if bacon comes straight from the pork belly, it should be fine for the low FODMAP diet, right? Not quite. The curing and smoking processes complicate things.
While the pork itself is just protein and fat, the brine solution used for curing often contains added flavors, sugars, and preservatives. Two concerning ingredients sometimes used are garlic and onion powder, both high FODMAP.
Luckily, the Monash University research team has tested one common curing method. This allows us to enjoy bacon on the diet. Let’s look at what exactly Monash tested.
The Monash Approved Curing Method
The Monash University app lists bacon cured with nitrates or nitrites as low FODMAP in servings of up to 4 slices. The specific bacon tested was “middle rasher bacon” cured with:
- Water
- Salt
- Sugar
- Sodium phosphate
- Sodium ascorbate
- Sodium nitrite
This basic curing recipe produced low FODMAP bacon. Monash confirmed no issues with eating bacon cured this traditional way.
Why Nitrates Were Used
You may be wondering why Monash tested bacon cured with nitrates, since they have a bad reputation. Nitrates help prevent bacterial growth and botulism poisoning. They give bacon its distinctive pink color and flavor.
Most importantly, nitrates allow bacon to be safely shelf-stable without refrigeration. This enabled bacon to be easily mass-produced and distributed, adding to its widespread popularity.
While some claim nitrates are linked to cancer, this is not supported by research. The tiny amounts used in curing are harmless. Naturally occurring nitrates in vegetables far exceed levels in cured meats.
Bottom line – the small amounts of added nitrates used to traditionally cure bacon do not cause FODMAP issues.
Other Bacon Curing Methods
While standard sodium nitrite-cured bacon is low FODMAP, other curing methods have not yet been tested. Let’s go over some important points about them:
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Celery powder: Some bacon contains celery powder rather than added nitrates. The naturally occurring nitrates in celery cure the meat. Monash cannot recommend this bacon since it hasn’t been tested. Try at your own discretion.
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“Uncured” or “Nitrate-Free” Bacon: These use alternative cures like celery powder or beet products. They cannot be guaranteed low FODMAP either.
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“Naked” Bacon: Cured with just salt and spices. No FODMAP testing has been done on these products.
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Raw Bacon: Not cooked or processed. Must be fully cooked before eating, but no ingredients to worry about. Should be low FODMAP.
The safest bet is to stick with traditionally cured bacon containing nitrates or nitrites, since it falls in line with what Monash has tested. But some people do fine with the other versions. Try them in moderation to see if you react.
Health Concerns Beyond FODMAPs
While cured bacon may be low FODMAP, it does carry some potential health risks not related to IBS. The nitrates and saturated fat can be problematic in large amounts for people predisposed to certain conditions.
The World Health Organization has classified processed meats including bacon as “carcinogenic to humans.” While the risk is small, it’s recommended to limit intake to no more than 2 ounces daily.
For people managing high blood pressure and cholesterol, the saturated fat in bacon may be a concern. Leaner protein sources like chicken, fish, or beans are healthier alternatives.
As with any food, moderation and balance is key. Having the occasional serving of bacon is fine for most people as part of a nutritious diet. Just be mindful of your personal health conditions.
Gluten-Free Considerations
Some bacon contains gluten additives, so be sure to read labels carefully if you are gluten-free. Many major bacon brands clearly label gluten-free options. With so many people avoiding gluten, most manufacturers offer gluten-free choices.
The Best Brands of Low FODMAP Bacon
While any traditionally cured bacon is likely safe in 4 slice portions, I recommend these brands that clearly label their basic curing ingredients:
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Applegate Naturals Sunday Bacon: Water, sea salt, cane sugar, celery powder. Gluten-free.
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Hormel Black Label Original Bacon: Cured with water, salt, sugar, sodium phosphates, sodium erythorbate, sodium nitrite. Gluten-free.
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Niman Ranch Applewood Smoked Bacon: Cured with water, salt, sugar, sodium phosphates, sodium nitrite. Gluten-free.
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Oscar Mayer Center Cut Bacon: Cured with water, salt, sugar, sodium phosphate, sodium nitrite. No gluten ingredients.
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Wellshire Farms Sugar Free Uncured Bacon: Water, salt, vinegar, celery juice. Gluten-free.
Stick with basic short ingredient lists that align with Monash testing. Call manufacturers if you need any clarification.
Cooking and Serving Bacon Safely
To keep your bacon low FODMAP, proper handling while cooking is important. Here are some tips:
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Cook bacon fully to avoid pathogens. Undercooked pork carries health risks.
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Bake or microwave instead of pan-frying to reduce high fat spatter.
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Drain excess grease after cooking. Limit fat consumption for health.
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Avoid cross-contamination when serving. Use separate tongs and plates.
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Never re-serve bacon that has been sitting out. Bacteria multiplies quickly.
With good cooking practices, you can safely enjoy delicious low FODMAP bacon. Now let’s go over some serving ideas and recipes.
Incorporating Bacon into Low FODMAP Meals
A few slices of hearty bacon make a great addition to any plate. Here are quick ideas:
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Breakfast sandwiches with gluten-free bread
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Salads topped with crumbled bacon
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Omelets filled with bacon and low FODMAP vegetables
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Baked potatoes loaded with bacon, cheese, and green onions
And who can resist these classic appetizers?
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Bacon wrapped scallops or shrimp
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Bacon-wrapped smoked sausage slices
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Candied bacon pieces on skewers
Don’t limit yourself to breakfast or American classics. Try bacon in soups, pasta dishes, Asian noodles, flatbreads, and more. Here are just a few possibilities:
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Pasta carbonara with bacon and kale
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Thai coconut soup with bacon and shrimp
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Ramen with bacon, hard boiled egg, and veggies
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Spanish flatbread topped with bacon, bell peppers, and onions
With so many options, you can enjoy bacon without getting bored or running out of meal ideas on a low FODMAP diet. Just remember to stick to the recommended serving size of 4 slices and incorporate plenty of vegetables in your dishes.
Is Bacon Worth the Risk?
While bacon has a green light based on FODMAP content, it may still be a high-risk food for some people due to its high fat content. Many IBS sufferers have sensitivities to fats that can aggravate symptoms. Monitor how you feel after eating bacon. If you have no adverse reactions, then there’s no reason to avoid it. But listen to your body and cut back if greasy foods tend to trigger you.
For me personally, the joy of crispy bacon in moderation is worth the minor risk. But we all have to find the limits that work for our own bodies. Having the facts empowers us to make informed choices about which foods are right for our health conditions and preferences.
The Verdict on Bacon and the Low FODMAP Diet
Based on thorough research from Monash University, bacon that is traditionally cured with nitrates or nitrites is low FODMAP when limited to about 4 slices. No harmful FODMAPs have been detected in basic bacon made using this standard curing process.
While highly processed and fatty, occasional small servings of bacon can be safely enjoyed on a low FODMAP diet. Those following gluten-free or other special diets should check labels for additional additives. With proper handling and cooking, bacon makes a delicious addition to both breakfast and dinner plates.
So fellow bacon aficionados can rejoice knowing that we need not give up this treasured food when managing IBS through the low FODMAP diet. A few slices of savory bacon in a balanced meal plan should not exacerbate unpleasant gastrointestinal symptoms. With the right choices and portions, we can continue satisfying those bacon cravings without the unwanted pain and bloating.