Is Turkey Bacon Low FODMAP?

Following a low FODMAP diet can be challenging when you have to avoid so many foods you love. If you are a bacon fan wondering if you can still enjoy it on a low FODMAP diet, you’ve come to the right place

In this article, we’ll look at whether turkey bacon is low FODMAP, and how to choose FODMAP-friendly turkey bacon products.

What is the Low FODMAP Diet?

FODMAPs stands for Fermentable Oligosaccharides Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine of some people.

When FODMAPs reach the large intestine, they serve as food for gut bacteria. This leads to excess gas production and digestive issues like bloating, abdominal pain, constipation and diarrhea in sensitive individuals.

The low FODMAP diet involves restricting high FODMAP foods for a period to improve IBS symptoms. Foods are then systematically reintroduced to identify personal FODMAP triggers.

According to Monash University, the leading researchers on FODMAPs, plain pork bacon made from pork belly is low FODMAP.

Since turkey bacon is very low in carbohydrates, it should also be low FODMAP. However, turkey bacon has not been specifically tested by Monash.

The key is checking the ingredients list of any turkey bacon product before consuming. Some turkey bacons may have added seasonings or flavorings that contain FODMAPs.

High FODMAP Ingredients to Avoid in Turkey Bacon

Here are some potential high FODMAP ingredients to watch out for in turkey bacon:

Onion powder
Garlic powder
Celery powder/extract

High fructose corn syrup
Honey
Fructooligosaccharides (FOS)

Sorbitol or mannitol (polyols)
Natural flavorings (may contain onion, garlic, etc.)

Your safest bet is choosing a turkey bacon with a short, straightforward ingredients list, free of these high FODMAP items.

Watch out for generic “spices” or “natural flavors” which could hide FODMAP ingredients like onion and garlic.

Tips for Low FODMAP Turkey Bacon

Here are some tips for choosing and eating low FODMAP turkey bacon:

Read the ingredients list carefully before purchasing any turkey bacon product.
Look for turkey bacon without added sugars, flavorings or preservatives.

Opt for low-sodium turkey bacon to avoid excessive salt intake.
Enjoy turkey bacon in moderation, 1-2 slices per serving max.
Be mindful of fat content as high fat may trigger digestive symptoms.

Pair turkey bacon with low FODMAP foods like eggs, spinach, and gluten-free toast.
Cook turkey bacon by baking in the oven or pan-frying instead of microwaving.

Low FODMAP Turkey Bacon Brands

It can be hard to find low FODMAP compliant turkey bacon brands. Here are a few good options to look for:

Applegate Naturals Sunday Bacon

Niman Ranch Applewood Smoked Uncured Turkey Bacon
Nature’s Promise Uncured Turkey Bacon
Hormel Natural Choice Turkey Bacon

Wellshire Sugar Free Uncured Turkey Bacon

Be sure to still read the labels and look for short ingredients lists. Some flavored turkey bacon varieties from these brands may contain onion, garlic or sweeteners.

Should You Avoid Nitrates in Turkey Bacon?

Some turkey bacons contain sodium nitrite or potassium nitrate as preservatives. Nitrates help inhibit bacterial growth and maintain the color and flavor of cured meats like bacon.

Studies link heavy processed meat intake with increased cancer risk. Some experts advise avoiding nitrite-cured meats for this reason.

However, nitrates are considered FODMAP-friendly. If your main goal is following a low FODMAP diet, turkey bacon containing nitrates is okay in moderation. But it’s reasonable to limit intake of processed meats for overall health.

The Bottom Line

Plain turkey bacon without any added high FODMAP ingredients should be low FODMAP. But it’s important to carefully read labels and watch out for items like garlic, onion and sweeteners.

To be safe, choose products with straightforward, short ingredients lists. And enjoy turkey bacon in moderation as part of a healthy low FODMAP diet. Limit to 1-2 slices per serving and balance it with low FODMAP fruits, vegetables and whole grains.

With some careful label reading, you can still enjoy the tasty flavor of turkey bacon while sticking to your low FODMAP diet. Just be wary of added ingredients and practice portion control.

FODMAP Diet | Low FODMAP Diet | What Is The FODMAP Diet

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 are the foods considered as fodmap?

Fodmap foods are those containing fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These compounds are found in some fruits such as apples, pears, some vegetables such as cruciferous vegetables, many ultra-processed products containing fructose and dietary products, among others.

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 ):

What is the Low FODMAP Diet?