Are you a bacon lover who also suffers from irritable bowel syndrome (IBS)?
You’re not alone. Many people with IBS struggle to find foods that won’t trigger their symptoms.
Bacon is a popular breakfast food, but is it bad for IBS? The answer is not so straightforward.
In this article, we’ll explore the relationship between bacon and IBS, and provide some tips on how to enjoy this delicious treat without causing discomfort.
So, grab a cup of coffee and let’s dive in!
Is Bacon Bad For IBS?
The short answer is no, bacon is not necessarily bad for IBS. However, it’s important to understand that not all bacon is created equal.
Bacon is made from pork and contains protein and fat, which would make it low FODMAP. However, it really depends on how the bacon has been treated. There are many ways to make bacon, and only one method has been FODMAP tested.
First of all, bacon is made from the belly. Any other kind of bacon must specify which part of the pig it comes from. So, for the purposes of this article, we mean streaky bacon.
According to Monash University’s FODMAP app, “semi-trimmed, middle rasher” bacon is considered low FODMAP in amounts of two rashers or 60 grams. This means that if you have IBS and want to enjoy some bacon, you can do so in moderation without worrying about triggering your symptoms.
However, it’s important to note that bacon is high in fat and salt, which may cause problems for some people with IBS. If you’re sensitive to these ingredients, it’s best to avoid or limit your intake of bacon.
Understanding IBS And Its Triggers
Irritable bowel syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. It’s a chronic condition that causes abdominal pain, bloating, constipation, diarrhea, and other unpleasant symptoms. While the exact cause of IBS is unknown, it’s believed to be related to a combination of factors, including genetics, diet, stress, and gut microbiota.
One of the most challenging aspects of managing IBS is identifying your personal food triggers. Everyone’s body reacts differently to different foods, and what may cause symptoms in one person may not affect another. However, there are some common culprits that tend to aggravate IBS symptoms in many people.
Foods high in fat and processed meats are known to cause inflammation and worsen IBS symptoms. These include sausage, bacon, pepperoni, salami, and marbled cuts of meat. In contrast, lean meats such as white-meat chicken, white-meat turkey, and cuts of beef like sirloin and top round are easier for your body to digest and won’t contribute to gas.
Dairy products are another common trigger for people with IBS, especially if you’re lactose intolerant. It’s best to avoid or limit your intake of dairy products like milk, cheese, and ice cream. However, lactose-free milk is a good alternative if you still want to enjoy dairy.
Foods containing wheat can also trigger IBS symptoms in people who are gluten-sensitive. This includes bread, pasta, and baked goods made with wheat flour. Instead, opt for gluten-free alternatives like rice, quinoa, and corn.
Other foods that may contribute to an IBS flare-up include high-fiber foods (especially from fruit/vegetable skin), chocolate, carbonated drinks, caffeine, and alcohol. It’s important to note that everybody responds to foods differently. A food that triggers an IBS attack in you may not be an issue for someone else.
The Nutritional Content Of Bacon
Bacon is a good source of protein, niacin, phosphorus, and selenium. It also contains small amounts of vitamins B3, B6, and B12, all of which are necessary for healthy cells. Additionally, bacon is high in sodium, which helps with nerve and muscle functioning and keeps fluid levels in your body balanced. However, consuming too much sodium can have negative consequences for your health, such as high blood pressure, which can lead to heart disease and stroke. One slice of pan-fried pork bacon alone has 194 milligrams of sodium.
Despite its nutritional benefits, bacon is also high in fat. A typical 3.5-ounce (100-gram) portion of cooked bacon contains 37 grams of high-quality animal protein, vitamins B1, B2, B3, B5, B6 and B12, 89% of the RDA for selenium, and decent amounts of the minerals iron, magnesium, zinc and potassium. However, all these nutrients are also found in other less processed pork products. Therefore, it’s important to consume bacon in moderation and balance it with other nutritious foods to maintain a healthy diet.
The Connection Between Bacon And IBS
Bacon has been a topic of discussion among those with IBS due to its potential to trigger symptoms. While bacon itself may not contain FODMAPs, the way it is processed and treated can affect its FODMAP content.
Some types of bacon, such as sausage, pepperoni, and salami, are high in fat and processed, which can cause inflammation and worsen IBS symptoms. These types of fatty and processed meats can also ferment in the gut and contribute to gas.
On the other hand, lean meats like white-meat chicken, white-meat turkey, and cuts of beef like sirloin and top round are easier for the body to digest and won’t cause inflammation or worsen IBS symptoms.
When it comes to bacon specifically, it’s important to choose the right kind. Monash University has tested “semi-trimmed, middle rasher” bacon and found it to be low FODMAP in moderate amounts. However, it’s important to note that bacon is high in fat and salt, which may not be well-tolerated by some people with IBS.
Tips For Enjoying Bacon With IBS
If you have IBS and want to enjoy bacon, here are some tips to keep in mind:
1. Check the label: Before buying bacon, check the label for any high-FODMAP ingredients such as onion or garlic powder. Also, avoid bacon that contains added MSG or natural smoke flavoring, as these can trigger symptoms in some people with IBS.
2. Choose leaner cuts: Leaner cuts of bacon such as Canadian bacon or turkey bacon may be easier to digest than traditional streaky bacon. These options also tend to be lower in fat and sodium.
3. Limit your portion size: Even though bacon is considered low FODMAP, it’s still high in fat and sodium. Eating too much of it can lead to digestive issues and other health problems. Stick to the recommended serving size of two to three slices or 40-60 grams.
4. Pair it with low FODMAP foods: If you’re worried about the fat and sodium content of bacon, pair it with low FODMAP foods such as eggs, spinach, or tomatoes. This will help balance out the meal and provide additional nutrients.
5. Listen to your body: Everyone’s digestive system is different, so pay attention to how your body reacts to bacon. If you notice any symptoms such as bloating or abdominal pain, it may be best to avoid or limit your intake of bacon.
Alternatives To Bacon For IBS Sufferers
If you’re looking for alternatives to bacon that are low FODMAP and won’t worsen your IBS symptoms, there are plenty of options available.
Lean meats like chicken, turkey, and cuts of beef like sirloin and top round are great sources of protein that won’t ferment in your gut or contribute to gas. Your doctor or nutritionist may also recommend eating pork, veal, duck, and fish.
Eggs are another excellent source of protein that are easy to digest and won’t upset your colon. You can be creative with your eggs by trying different cooking methods like fried, scrambled, sunny-side up, or over easy. If you’re in the elimination phase of the low FODMAP diet, make sure to use lactose-free milk or cream if you’re adding it to your eggs.
If you’re looking for a breakfast that’s FODMAP friendly and packed with delicious protein and fats, try pairing some lean meats or eggs with a medium-sized banana or a safe portion of blueberries, strawberries, or grapes.
It’s also important to remember that the low FODMAP diet is a short-term elimination diet, so once your symptoms improve, you can start adding back in other foods that you enjoy. Just make sure to do so slowly and one at a time to identify any potential triggers for your IBS symptoms.
