Too much beef jerky can make you gain a lot of weight quickly and raise your risk of heart disease, among other things. But it might stop you from eating other foods that have enough of important nutrients that beef jerky doesn’t have.
Beef jerky nutrition is diverse, supplying protein, iron and vitamin B12, for example. There are, however, some nutrients in beef jerky that are bad for you, and eating too much of it can hurt your health in many ways.
Beef jerky is a popular high-protein snack that many people enjoy as a tasty treat. However, some people experience gas and bloating after eating beef jerky So does beef jerky really cause gas? Let’s take a closer look
What Is Beef Jerky?
Beef jerky is made from beef that has been trimmed of fat, cut into strips, seasoned, and dried. This drying process reduces the meat’s moisture content, which allows it to be stored without refrigeration.
The meat used to make jerky is typically seasoned with salt, spices, and flavorings before being dried Common seasonings include black pepper, chili powder, garlic powder, onion powder, liquid smoke, Worcestershire sauce, soy sauce, and brown sugar
Beef jerky provides a good source of protein, while being low in carbohydrates. A 1-ounce serving contains about 9 grams of protein. However, it’s also high in sodium, with around 500-800 mg per serving.
Why Beef Jerky May Cause Gas
There are a few reasons why beef jerky may lead to gas or bloating:
High Sodium Content
One of the main reasons beef jerky can cause gas is its high sodium content. Most brands of jerky contain 500-800 mg of sodium per serving.
Consuming too much sodium can lead to water retention and bloating, resulting in a puffy and uncomfortable feeling. The high salt content may also overstimulate the muscles of the digestive tract, leading to more gas production.
Low Fiber Content
Beef jerky is very low in fiber, with less than 1 gram per serving. Fiber is important for healthy digestion, as it adds bulk to stool and promotes regularity.
Without adequate fiber, food can move through the intestines more slowly. This slower transit time allows for more gas production and bloating symptoms.
High-Fat Content
While meat used to make jerky is trimmed of visible fat, it still contains a good amount of fat within the muscle fibers. The high-fat content combined with the lack of fiber and fluids can make jerky more difficult to digest for some people.
Fat naturally takes longer to digest than other nutrients. When fat moves through the intestines slowly, it can lead to excessive gas buildup.
Spices and Seasonings
The spices, seasonings, and flavorings added to jerky may also play a role in gas and bloating. Ingredients like black pepper, chili powder, garlic, and onion contain compounds that may stimulate the intestines or increase gas production for some people.
If you experience intestinal distress after eating spicy jerky flavors in particular, this may indicate a sensitivity to the spices used.
Drying Process
Finally, the drying process used to make jerky may also contribute to gas and bloating issues. Commercial beef jerky is often dried at low temperatures over many hours, which can make the meat more difficult to digest.
Homemade or sous vide beef jerky is dried at slightly higher temperatures, which may preserve more digestive enzymes to help break down the meat during digestion.
Tips to Prevent Gas from Beef Jerky
If you enjoy snacking on beef jerky but want to avoid the gas, bloating, and stomach discomfort, here are some tips:
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Drink plenty of water – Staying hydrated can help counteract the high sodium content and ease digestion.
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Eat jerky in moderation – Stick to reasonable serving sizes instead of overindulging to prevent GI upset.
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Choose low-sodium varieties – Look for low-sodium or no salt added jerky to reduce bloating effects.
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Add a fiber source – Pair jerky with high-fiber foods like fruits, veggies or whole grains.
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Avoid spicy flavors – Stick to milder seasonings if you’re sensitive to spices.
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Chew thoroughly – Chew each piece well to aid the digestion process.
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Be cautious if sensitive – Limit or avoid jerky if you have chronic GI issues.
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Try probiotics – Taking probiotic supplements may help improve digestion of jerky.
Healthier Beef Jerky Alternatives
If despite your best efforts beef jerky still causes unpleasant gas or bloating, you may want to try some healthier jerky alternatives:
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Turkey jerky – Swap beef for lower-fat turkey jerky.
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Bison jerky – Bison is lower in fat than beef.
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Salmon jerky – Salmon jerky packs heart-healthy omega-3s.
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Tofu jerky – For a vegan option without meat.
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Mushroom jerky – Jerky made from mushrooms or other veggies.
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DIY jerky – Make your own using lean meat and minimal salt.
When To See A Doctor
Occasional gas and bloating after eating beef jerky is normal, especially if you overindulge. However, if you experience severe abdominal pain, persistent diarrhea, vomiting, or inability to pass gas, see your doctor promptly.
Seeking medical care is also advised if you have intense abdominal discomfort that lasts more than a few hours after eating jerky. These symptoms could potential indicate a more serious condition, such as a food intolerance, digestive disease, or obstruction.
The Bottom Line
Beef jerky is a tasty snack, but the high sodium, low fiber, and spices can unfortunately lead to gas, bloating, and stomach upset for some people. Paying attention to serving sizes, drinking enough fluids, and choosing less-salty options can help minimize jerky’s gassy effects.
If jerky continues to cause pronounced digestive distress, consider cutting back or avoiding it altogether. And be sure to get medical attention for any severe or persistent GI symptoms after eating beef jerky. With some care in how it’s consumed, most people can enjoy this protein-packed snack without unwanted gas.
Zinc in Beef Jerky
An ounce of beef jerky will give you 2.3 milligrams of zinc, according to USDA FoodData Central. According to the National Institutes of Health Office of Dietary Supplements, adult women need 8 milligrams of zinc per day and adult men need 11 milligrams of zinc per day. It looks like beef jerky nutrition is actually a good source of zinc. However, if you are eating too much beef jerky, you might not get the amount of zinc you need every day.
Zinc is an important mineral that is crucial to many of your bodily functions. It is useful in the process of cell division as well as your immune system support. Symptoms of zinc deficiency include slow wound healing and the loss of taste and smell. Daily zinc needs for pregnant women are 11 milligrams, and daily zinc needs for breastfeeding women are 12 milligrams. This is to help the baby grow and develop properly.
Beef Jerky Side Effects
Rapid Calorie Gain: For every ounce of beef jerky you consume, you will be gaining about 116 calories. Too many beef jerky calories without enough exercise almost inevitably leads to weight gain.
To gain a pound of fat, you need to eat about 3,500 extra calories. That means that 30 ounces of beef jerky will help you gain a pound, as long as you don’t cut back on the calories in other foods or the amount of exercise you do.
High Cholesterol: Another possible side effect of eating too much beef jerky is having high cholesterol levels in your blood. A 1-ounce serving of beef jerky contains about 14 milligrams of cholesterol and 3. 076 grams of total saturated fat.
Heart-healthy food, on the other hand, shouldn’t have more than 22 grams of saturated fat per 2,000 calories. However, as we already said, some research suggests that cholesterol in food may not have as much of an effect on blood cholesterol levels as was thought before.
High Sodium Level: The USDA FoodData Central says that for every ounce of beef jerky you eat, you get about 506 milligrams of sodium. That means that eating too much beef jerky could raise your blood pressure because of all the salt you’ll be collecting. This increases your risk of heart disease, kidney disease and stroke.
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FAQ
Why does beef jerky make me gassy?
What happens if you eat too much beef jerky?
Is beef jerky bad for your digestive system?
Why does beef give me gas?
Can you eat too much beef jerky?
“Beef jerky is processed meat, and eating too much of it can increase your risk of heart disease and cancer.” Choosing the correct jerky is crucial because some commercially available types are heavily processed and loaded with sea salt and preservatives.
What food causes gas?
The production of gas is related to different causes. It can be due to hormonal issues or poor digestion that can be caused by dysbiosis, which is the imbalance of the intestinal microbiota, or it can also be caused by enzyme deficiency, when digestive enzymes are not produced or are produced insufficiently. The ideal is to go through a medical evaluation or with a dietitian to investigate the cause. But it is known that foods such as potatoes, sweet potatoes, yams, cabbage and beans can cause gas production.
Can eating too much beef jerky cause high blood pressure?
High Sodium Intake: You get about 506 milligrams of sodium for every ounce of beef jerky you consume, according to the USDA FoodData Central. That means that you could potentially have increased blood pressure from eating too much beef jerky due to all the sodium you’ll be consuming.
Does beef jerky make you gain weight?
Rapid Calorie Gain: For every ounce of beef jerky you consume, you will be gaining about 116 calories. Too many beef jerky calories without enough exercise almost inevitably leads to weight gain.