Is Turkey Bacon Low FODMAP?

But the diet does require you to cut out or restrict some favorite foods, like garlic, onions, milk and wheat. For those that love bacon, the question often comes up – can you still enjoy it on a low FODMAP diet? Specifically, is turkey bacon low FODMAP?

Below we’ll explore what the research shows on bacon and turkey bacon’s FODMAP status. We’ll also look at how to add them back safely, and suggest tasty low FODMAP bacon recipes to try.

What are FODMAPs and the Low FODMAP Diet?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols These are short chain carbohydrates that can be hard to digest for some people

When FODMAPs reach the far end of the intestine, bacteria ferment them. This produces gas and draws fluid into the intestine through osmosis. The result? Common IBS symptoms.

The low FODMAP diet works by limiting high FODMAP foods for 4-8 weeks. This gives the gut a chance to calm down. Then you systematically reintroduce foods to identify your personal triggers.

It’s important to work with a dietitian to ensure adequate nutrition. The diet should only be followed short-term with high FODMAP foods added back as tolerated.

Is Regular Bacon Low FODMAP?

According to Monash University the leaders in FODMAP research plain pork bacon made from pork belly is low FODMAP. This includes unprocessed, cured bacon sliced from pork belly meat.

Bacon is low in carbohydrates, with less than 0.5 grams per slice. And the types of carbs naturally found in bacon are not FODMAPs.

However, bacon can become high FODMAP if certain ingredients are added during processing:

• Onion or garlic powder: Contain the high FODMAPs fructans.
• Celery juice/extract: A source of mannitol, a polyol FODMAP.
• Honey: Contains fructose in excess of the low FODMAP threshold.
• Natural flavors: May contain onion, garlic or other high FODMAP ingredients.

So check the labels on packaged bacon and avoid products with these additions. Stick to plain bacon without high FODMAP add-ins.

Is Turkey Bacon Low FODMAP?

Turkey bacon itself does not contain FODMAPs. Like pork bacon, turkey bacon is low in carbohydrates.

However, turkey bacon is often enhanced with flavorings that can be high FODMAP. You need to read labels and watch for:

• Onion or garlic powder
• Honey
• Natural flavors

As long as none of these are in the ingredients, plain turkey bacon should be low FODMAP. Some brands that make good low FODMAP turkey bacon are Applegate Organics Sunday Bacon and Wellshire Farms SugarFree Turkey Bacon.

Other Low FODMAP Breakfast Meats

If you need a break from bacon, other low FODMAP breakfast meats include:

• Chicken sausage without onion or garlic
• Unseasoned pork sausage
• Canadian bacon/back bacon
• Prosciutto or smoked ham
• Salami without garlic or onion flavors
• Turkey or chicken deli meat
• Smoked salmon or lox

Processed meats like sausages and deli meats may still be triggers for some, despite being low FODMAP. That’s because they’re often high in fat, as well as preservatives and salt, all of which can irritate sensitive bowels.

Low FODMAP Serving Sizes

When adding bacon back into your low FODMAP diet, stick to moderate portions to prevent symptoms:

• 2-3 strips of pork or turkey bacon
• 1-2 slices Canadian bacon
• 1.5 ounces (about 2 slices) ham or turkey deli meat
• 2 ounces chicken or turkey sausage

Everyone has unique tolerance levels. Start with a smaller serving and gradually increase to find your personalized portion size.

How to Enjoy Bacon on a Low FODMAP Diet

Follow these tips to incorporate bacon safely on a low FODMAP approach:

• Choose plain, unseasoned bacon without onion, garlic or other high FODMAP add-ins
• Check labels carefully or ask your butcher/grocer for low FODMAP options
• Cook thoroughly until crispy to prevent digestive upset from the fat
• Limit to 2-3 times per week – bacon is high in saturated fat and sodium
• Pair with low FODMAP foods like eggs, potatoes, rice or gluten-free toast
• Drink plenty of water – the saltiness can lead to dehydration
• Pay attention to symptoms and decrease your portion if bacon seems to be a trigger

5 Delicious Low FODMAP Bacon Recipes

Here are some recipe ideas to enjoy the smoky, savory flavor of bacon while staying low FODMAP:

1. BLT Lettuce Wraps – Crispy bacon, tomato, lettuce and low FODMAP mayo wrapped in butter or romaine lettuce leaves.

2. Bacon & Goat Cheese Omelet – Fluffy egg white omelet filled with crumbled goat cheese and chopped bacon.

3. Thai Chicken Salad with Bacon – Romaine, sliced chicken, red bell pepper, carrot, cilantro and chopped bacon with a Thai peanut dressing.

4. Bacon-Wrapped Pork Tenderloin – Tenderloin coated in Dijon and herbs then wrapped in bacon and roasted.

5. Bacon & Butternut Squash Carbonara – Pasta carbonara made low FODMAP by using butternut squash instead of peas.

Get creative in the kitchen and see all the delicious ways you can work bacon into your low FODMAP diet! Just be sure to enjoy in moderation and pair with gut-friendly foods.

The Takeaway on Bacon and the Low FODMAP Diet

Plain pork or turkey bacon made without onion, garlic or other high FODMAP ingredients should be safe to enjoy in moderation on a low FODMAP diet. Stick to recommended serving sizes, cook thoroughly and pay attention to your personal tolerance.

And if bacon turns out to be a trigger for you, don’t worry – you have plenty of other tasty low FODMAP breakfast options to look forward to each morning!