Is Bacon OK on the Low FODMAP Diet?

Bacon is a beloved breakfast food for many, but can you enjoy it on a low FODMAP diet? The answer is yes – in moderation.

The low FODMAP diet is an effective diet for managing IBS symptoms. It eliminates foods high in fermentable oligosaccharides, disaccharides monosaccharides, and polyols (FODMAPs). These short-chain carbohydrates can cause digestive issues in some people.

Following a low FODMAP diet involves restricting high FODMAP foods for 4-6 weeks. Then, you systematically reintroduce foods to identify your personal triggers. This helps create a customized diet you can follow long-term.

But what about everyone’s favorite cured and smoked pork belly? Here’s what you need to know about eating bacon on the low FODMAP diet

Is Bacon Low FODMAP?

The good news is that bacon is low FODMAP according to Monash University research.

Pork contains no FODMAPs since it is made up of protein and fat, not carbs. Therefore, bacon itself does not contain high FODMAP ingredients.

However, some flavorings or preservatives added during processing could be high FODMAP. It’s important to read labels and watch ingredients.

Recommended Bacon for Low FODMAP

Look for bacon cured using celery powder or celery juice, rather than “no nitrate or nitrite added” bacon.

Monash University has tested bacon made using traditional curing agents containing nitrates/nitrites. They cannot recommend bacon made with only celery powder yet, as it has not been tested.

Some good supermarket bacon brands include:

• Jones Dairy Farm Cherrywood Smoked Bacon
• Applegate Naturals Thick Cut Bacon
• Plumrose Premium Thick Sliced Bacon

High-quality specialty bacons like Niman Ranch or Benton’s Country Bacon are also usually low FODMAP.

Serving Size Matters

While bacon contains no FODMAPs, portion size matters on the low FODMAP diet.

Monash allows up to 2 slices or 60g bacon per serving. FODMAP Friendly suggests enjoying bacon in unlimited amounts.

It’s best to stick to 1-2 slices (25-50g) at a time if you have IBS. Higher fat foods like bacon may trigger symptoms in some people.

Other Tips for Eating Bacon on Low FODMAP

• Look for gluten-free bacon if you avoid gluten. Some bacon contains gluten sources like wheat.

• Opt for high-quality bacon without extra preservatives or flavorings. These could hide sources of FODMAPs.

• Fry bacon in a skillet instead of baking it wrapped in pastry or coatings, which may contain garlic or onion.

• Be mindful of eating bacon in composite dishes like bacon-wrapped foods, casseroles, soups, or omelets. Check all ingredients.

• Consider turkey or beef bacon as an alternative if pork is an issue for you. These are easier to find preservative-free.

Health Concerns with Eating Bacon

While bacon is allowed on the diet, it does come with some health warnings. Here are a few things to keep in mind:

• Nitrates/nitrites – Bacon is traditionally cured with these preservatives, which may have links to cancer and other health issues. Celery powder is often used instead lately.

• High fat – Bacon is very high in saturated fat and calories, which can increase health risks if eaten in excess.

• Processed meat – Bacon is considered a processed meat, which the WHO has classified as carcinogenic. Eating more than 18 oz (500g) weekly may increase cancer risk.

• Sodium – Cured bacon tends to be very high in sodium, which can increase blood pressure.

For these reasons, it’s best to enjoy bacon in moderation as part of a healthy low FODMAP diet. Limit portions to 1-2 slices per serving and avoid eating it daily.

Tips for Cooking Low FODMAP Bacon

Here are some tasty ways to cook and enjoy bacon while following a low FODMAP diet:

• Fry it up into bacon bits to add crunchy, salty flavor to salads, baked potatoes, omelets or pasta dishes.

• Make BLTs with gluten-free bread, lettuce, tomato and low FODMAP mayo.

• Wrap bacon around chicken breast, pork tenderloin, shrimp or scallops before baking or grilling.

• Mix crispy cooked bacon into brussels sprouts, kale or green beans for extra flavor.

• Use bacon grease to cook veggies like cabbage, asparagus or broccoli instead of oil.

• Create a flavorful carbonara sauce for gluten-free pasta using the rendered bacon fat.

• Crumble bacon over baked potatoes, sweet potatoes or butternut squash.

• Add bacon to your favorite low FODMAP soup as a savory garnish.

• Enjoy a hearty breakfast of bacon with eggs and gluten-free toast with lactose-free butter.

Bacon-Flavored Foods

Real bacon provides the best taste and texture, but there are some bacon-flavored foods that can provide that smoky flavor without the fat:

• Bacon bits – Look for brands without onion or garlic powder. Use for sprinkling or in salads.

• Bacon jerky – This gives you the bacon taste in a portable jerky form without excess fat. Brands like Vermont Smoke & Cure are tasty.

• Liquid smoke – This condiment adds smoky flavor to recipes. Use it sparingly in marinades, dressings, chili and more.

The Bottom Line

Bacon can absolutely be part of a low FODMAP diet when consumed in suggested serving sizes. Look for high-quality traditional bacon with no sneaky high FODMAP ingredients. Enjoy it in moderation along with plenty of veggies, lean protein, fruits and healthy fats. With some care in how it’s prepared and portioned, bacon can be included in an IBS-friendly way of eating.