Is Bacon Low-FODMAP? Tips For Bacon & FODMAP Diet In [AU] 2023
Updated on
- Written by Donald Romeo, Health Writer
Medically reviewed by
Sevginur Akdas, RD
Is bacon low-FODMAP? Can bacon be included in your meal plan if you follow a low-FODMAP diet due to irritable bowel syndrome[1] or other digestive sensitivities? The savory and smoky flavors of bacon are hard to resist, but knowing its risks or whether it aligns with a low-FODMAP lifestyle for conscious choices is essential.
This article will delve into the world of bacon and its compatibility with a low-FODMAP diet. We’ll provide tips to help you identify low-FODMAP bacon options, discuss recommended portion sizes, and explore ways to incorporate bacon into your low-FODMAP meals. Additionally, we’ll touch upon alternative bacon products for those needing to avoid certain ingredients.
Keep reading if you’re a bacon lover eager to learn how it fits into your low-FODMAP journey. We’ll guide you through the bacon aisle and help you savor this beloved meat while following your dietary needs and maintaining a healthy diet.
Is Bacon A Low FODMAP Food?
Yes, bacon can be considered a low-FODMAP food depending on the type of bacon chosen. Certain bacon varieties, such as turkey bacon or specific brands labeled as low-FODMAP, can suit individuals following a low-FODMAP diet.
It’s important to check ingredient labels, choose options without high-FODMAP additives like garlic or onion powder, and be mindful of portion sizes. Not all bacon types are low-FODMAP, but with proper selection and moderation, individuals can enjoy the savory taste of bacon while adhering to their low-FODMAP dietary requirements.
Tips To Tell Which Type Of Bacon Is Low In FODMAP
When determining whether a particular type of bacon is low-FODMAP food, there are a few key factors to consider. Following these tips can help you make an informed choice and enjoy eating bacon while adhering to your low-FODMAP diet.
Read The Ingredient List
Examine the ingredient list on the bacon packaging. Look for high-FODMAP ingredients[2] such as onion, garlic powder, cashews, pistachios, honey, or high fructose corn syrup. If these ingredients are present, avoiding that particular bacon is best.
Check For Additives
Some bacon brands use additives[3] like celery powder or celery juice, which are natural sources of nitrites for curing. However, these additives can be high in FODMAPs.[4] If you’re sensitive to polyols, it’s advisable to choose bacon without these additives.
Consider The Curing Process
Traditional bacon is typically cured using sodium nitrite or nitrate.[5] While eating bacon cured is generally considered safe, it can trigger symptoms[6] in individuals with sensitivities. If you prefer to avoid added nitrites or nitrates, look for bacon labeled “nitrate-free” or “uncured.”
Recommended Portion Of Bacon On A Low-FODMAP Diet
The Monash University low-FODMAP diet[2] recommends a portion size of 2 rashers or 20 grams of bacon as low FODMAP. It is important to note that portion sizes can vary depending on the specific brand and type of bacon.
The nutritional details[7] of bacon can vary slightly depending on the specific brand and type of bacon. However, as a general guideline, the following nutritional information is based on an average serving of two rashers of cooked bacon, approximately 15-20 grams:
- Calories: Around 90-100 calories
- Total Fat: Approximately 7-8 grams.
- Saturated Fat: About 2-3 grams.
- Protein: Roughly 5-6 grams.
- Sodium: Typically around 250-300 milligrams.
- No carbohydrates or dietary fiber.
Here are some recommendations for incorporating bacon into your low-FODMAP meals:
Balance Your Meal
Instead of making bacon the main component of your dish, consider using it as a flavorful addition. Pair it with other low-FODMAP ingredients like eggs, gluten-free toast, or suitable vegetables that are listed in the low-FODMAP foods[2] of Monash University guide to creating a well-balanced meal.
Control Overall Fat Intake
Bacon is known for its fat content, so be mindful of your overall fat intake throughout the day. Incorporate other lean protein sources and healthy fats to maintain a balanced diet.
Consider Cooking Methods
Opt for cooking methods that allow excess fat to drip away, such as baking bacon on a wire rack or using a non-stick skillet. Blotting cooked bacon with a paper towel can also help reduce the fat content.[8]
Remember, everyone’s tolerance to bacon and fat can differ. Adjusting the portion size or practicing portion control can be beneficial if you notice any symptoms or discomfort after consuming bacon. Additionally, consulting a healthcare professional for personalized advice is always recommended to ensure your dietary choices align with your needs.
How To Eat Bacon On A Low-FODMAP Diet
Enjoying bacon on a low-FODMAP diet is possible with simple adjustments and creative meal ideas. Here are some ways to savor bacon while staying true to your dietary needs:
Breakfast Delights
Incorporate bacon into your breakfast routine with eggs, gluten-free toast, and low-FODMAP vegetables such as spinach or tomatoes. You can also create delicious low-FODMAP bacon and egg muffin cups or breakfast wraps using lettuce leaves instead of tortillas.
Salads With A Twist
Add cooked bacon as a flavorful topping to your low-FODMAP salads. Combine it with FODMAP-friendly ingredients like lettuce, cucumber, carrots, and a homemade low-FODMAP dressing. Remember to control the portion size and avoid high FODMAP ingredients such as onion or garlic.
Bacon-Wrapped Protein
Wrap bacon around low-FODMAP protein sources like chicken breast, shrimp, or tofu for a tasty and protein-packed meal. Bake or grill until the bacon is crispy and the protein is cooked.
Crumbled Bacon As A Flavor Boost
Crumble cooked bacon and sprinkle it over low-FODMAP dishes like roasted vegetables, mashed potatoes, or gluten-free pasta. It adds a savory touch and enhances the overall flavor.
Homemade Bacon Bits
Make your low-FODMAP bacon bits until crispy, and then finely chop them. Store the bacon bits in an airtight container and sprinkle them on soups, salads, or baked potatoes for extra flavor.
Always choose low-FODMAP ingredients and be mindful of portion sizes to ensure a balanced and symptom-friendly diet. If you need assistance planning your meals, consider exploring a low-FODMAP meal delivery service. It can provide you with convenient options that align with your dietary needs. Check out our recommended low-FODMAP meal plan for more information on making your journey easier and more enjoyable.
Low FODMAP Bacon Products
TURKEY BACON
Turkey bacon[9] can be a suitable option for those following a low-FODMAP diet due to its lower FODMAP content than traditional bacon. Turkey bacon is typically made from lean turkey meat and is often free from high FODMAP ingredients like garlic and onion powder.
CHICKEN BACON
Chicken bacon[10] can be a suitable option for individuals following a low-FODMAP diet due to its potentially lower FODMAP content than traditional bacon. It is typically made from chicken meat and doesn’t contain high-FODMAP additives like garlic or onion powder.
BEEF BACON
Beef bacon[11] offers low FODMAP benefits as a pork bacon alternative. It is typically lower in FODMAPs than traditional bacon containing additives like garlic or onion powder. Incorporating beef bacon into a low FODMAP diet provides a flavorful and protein-rich option for those seeking variety.
VEGAN BACON
Vegan bacon substitutes, such as tempeh or tofu bacon,[12] provide a good source of plant-based protein. They can be nutritious for individuals looking to incorporate more plant-based protein into their low-FODMAP diet.
Conclusion
In conclusion, bacon can be included in a low-FODMAP diet, provided you choose the right type, consider portion sizes, and pair it with low-FODMAP ingredients. Remember to read ingredient labels, consider curing methods, and consult reliable sources for accurate information on low-FODMAP foods. With proper planning and creativity, you can savor the deliciousness of bacon while adhering to your low-FODMAP lifestyle.
Frequently Asked Questions
Certain types of bacon can be low FODMAP, such as turkey bacon or specific brands labeled as low-FODMAP.
You can include bacon in an irritable bowel syndrome or IBS diet if you choose low-FODMAP options and consider portion sizes.
Traditional ranch dressing typically contains high-FODMAP ingredients like garlic and onion. However, there are low-FODMAP variations available that use alternative seasonings and ingredients.
Some surprisingly low-FODMAP foods include eggplant, green beans, cantaloupe, kiwi fruit, feta cheese, hard cheeses, lactose-free milk, corn flakes, oats, peanuts, walnuts and table sugar.
Using plain meat products in a low-FODMAP diet is better. Therefore, you may avoid using bacon fat.
Not all bacon is low-FODMAP. Traditional bacon may contain high-FODMAP ingredients such as garlic or onion powder. Checking labels for low-FODMAP options or choosing alternative bacon products is recommended.
Cured meats, including bacon, can vary in their FODMAP content depending on the curing process[5] and ingredients used. It is advisable to check labels or choose specific low-FODMAP brands or alternatives.
Numerous delicious low-FODMAP recipes incorporate bacon as an ingredient. You can enjoy the bacon flavor by pairing low-FODMAP bacon options with other suitable ingredients while following a low-FODMAP diet.
+ 12 sources
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- and, D. (2022). Irritable Bowel Syndrome (IBS) – NIDDK. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
- Monashfodmap.com. (2019). FODMAP food list | Monash FODMAP – Monash Fodmap. [online] Available at: http://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/
- Collins, K. (2017). Hot Dogs, Bacon, Celery Powder and Cancer Risk. [online] American Institute for Cancer Research. Available at: https://www.aicr.org/resources/blog/healthtalk-will-hot-dogs-and-bacon-preserved-with-celery-powder-still-increase-my-cancer-risk/
- Wilson, B., Cox, S.R. and Whelan, K. (2020). Challenges of the low FODMAP diet for managing irritable bowel syndrome and approaches to their minimisation and mitigation. [online] 80(1), pp.19–28. doi:https://doi.org/10.1017/s0029665120006990.
- Mynul Hasan Shakil, Trisha, A.T., Rahman, M., Talukdar, S., Kobun Rovina, Huda, N. and Wahidu Zzaman (2022). Nitrites in Cured Meats, Health Risk Issues, Alternatives to Nitrites: A Review. [online] 11(21), pp.3355–3355. doi:https://doi.org/10.3390/foods11213355.
- Witkowski, M., Grajeta, H. and Krzysztof Gomułka (2022). Hypersensitivity Reactions to Food Additives—Preservatives, Antioxidants, Flavor Enhancers. [online] 19(18), pp.11493–11493. doi:https://doi.org/10.3390/ijerph191811493.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168324/nutrients
- Usda.gov. (2013). Bacon and Food Safety | Food Safety and Inspection Service. [online] Available at: https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/meat/bacon-and-food-safety
- Usda.gov. (2023). AskUSDA. [online] Available at: https://ask.usda.gov/s/article/What-is-turkey-bacon
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174036/nutrients
- Yusuf, E. (2023). Comparison of life cycle assessments and nutritional contents of soy protein and wheat protein (seitan) based vegan bacon products for human and environmental health. [online] 103(7), pp.3315–3321. doi:https://doi.org/10.1002/jsfa.12507.
Written by:
Donald Romeo, Health Writer
Medically reviewed by:
Medically reviewed by:
