Farting is normal â the average person does it 5-15 times a day. In fact, having a lot of gas on a particular day might actually be a sign of good health, if you forget about any discomfort or embarrassment caused. Thats because the foods that create farts tend to be heart-healthy, fibre-packed complex carbs, which your body cant break down but the bacteria in your gut can. So which foods make you fart, which make your farts smelly, and when should you consult your doctor?
Ground turkey has exploded in popularity as a leaner alternative to beef, but many have noticed it leaves them gassier and more bloated. What gives? The high protein and potential for overcooking may be to blame, along with individual digestive sensitivities.
I took a deep dive to uncover the causes and solutions to tame tummy troubles from everyone’s favorite healthy turkey burger. Here’s the scoop on why ground turkey may lead to gas and how you can prevent it.
Why Ground Turkey Causes Gas
There are a few key reasons ground turkey can lead to increased gas bloating and other digestive distress
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Higher Protein Content – Turkey packs more protein ounce for ounce than beef or chicken Too much protein at once can overwhelm digestive enzymes, causing indigestion
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Overcooking – Dry, overcooked turkey is tough to break down, sitting heavy in the stomach. This strains the digestion, potentially causing gas.
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Preparation Methods – How the meat is handled and cooked impacts digestibility. Improper handling or cooking can introduce bacteria leading to gas and diarrhea.
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Individual Sensitivity – Some individuals simply tolerate high-protein foods like poultry better than others based on their unique digestive makeup.
Tips to Prevent Gas From Ground Turkey
Luckily, a few simple tricks can help you continue enjoying healthy ground turkey without unwanted side effects:
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Cook properly to 165°F internal temperature without overdrying meat. Use a meat thermometer.
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Incorporate turkey into dishes gradually to allow your body to adapt to the higher protein content.
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Pair turkey with easily digested sides like steamed veggies, brown rice, or quinoa.
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Add digestive enzymes to help break down protein. A supplement with proteases enzymes helps.
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Switch to skinless boneless turkey breast if dark meat turkey gives you trouble. The breast is lower fat.
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Try an over-the-counter product like Beano to help digest gas-causing compounds.
Best Cooking Methods for Digestion
How you cook ground turkey can make a big difference in preventing digestive issues. Use these techniques:
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Bake, grill or sauté instead of frying to avoid greasiness.
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Don’t overcook. Use a meat thermometer to avoid drying out the turkey.
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Cook at lower temperatures like 325°F in the oven or medium heat on the stovetop.
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Chop or mince turkey finely for better digestibility especially for older adults.
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Pair with gas-reducing herbs like ginger, fennel seed, mint or oregano.
Healthy Ground Turkey Recipes
You can still enjoy the flavor and nutrition of ground turkey in a more digestive-friendly way with recipes like:
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Turkey burgers with whole wheat buns and veggie toppings
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Turkey meatballs with marinara over zucchini noodles
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Turkey sausage crumbles with sweet potatoes and greens
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Turkey stuffed peppers or zucchini boats
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Turkey lettuce wrap tacos with salsa
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Turkey chili with beans and low-FODMAP veggies
When to Avoid Ground Turkey
Some individuals fare better avoiding ground turkey altogether. Watch for signs of intolerance like:
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Gas, bloating, diarrhea after every turkey meal
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Stomach pain or cramping
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Constipation
Try eliminating turkey for 2-3 weeks to see if symptoms resolve. Substitute with lean beef, chicken, fish, or plant proteins like soy instead. See your doctor if severe.
The Bottom Line
For most, ground turkey can be part of a healthy diet with proper preparation and portion control. But pay attention to your personal tolerance levels. Limit turkey or avoid completely if you experience chronic digestive distress after eating it. With a few tweaks to cooking methods and recipes, you can reap the nutritional benefits of ground turkey without the unwanted gas.
Frequently Asked Questions about Ground Turkey and Gas
Why does ground turkey give me gas but chicken doesn’t?
Turkey is higher in protein than chicken. The higher protein content can overwhelm digestive enzymes, leading to gas, if your body isn’t used to it. Introduce turkey gradually.
Is ground turkey healthier than beef?
Yes, turkey is leaner and lower in saturated fat and calories than beef. But some find beef easier to digest. Choose the right portions for your body.
What can I add to ground turkey to help digestion?
Add herbs and spices like ginger, fennel, oregano, thyme. Also incorporate plenty of veggies. Subbing turkey sausage for plain ground turkey can help too by adding flavor.
Should I take a digestive enzyme with ground turkey?
Yes, a protease enzyme supplement can help properly break down the proteins in ground turkey to prevent indigestion and gas.
Can probiotics help digest ground turkey?
Yes, taking a probiotic may ease digestion of ground turkey for some by promoting gut microbiome balance. Try one high in strains like lactobacillus.
Is ground turkey high FODMAP?
No, ground turkey is generally not high in FODMAPS. But some seasonings like garlic and onions added to turkey dishes can be. Stick to low FODMAP foods.
What is a good substitute for ground turkey?
If turkey causes digestive issues for you, try swapping it for lean ground beef or chicken, fish like salmon or cod, eggs, or plant proteins like soy crumbles, beans or lentils.
If you experience frequent gas or discomfort after eating ground turkey, try these tips and recipes to enjoy it more comfortably. But don’t hesitate to remove it from your diet if problems persist. By tuning into your body and adjusting preparation methods, you can reap ground turkey’s nutritional benefits without the unwanted side effects.
Fatty foods, including pork and beef
Fatty foods slow down digestion, which can leave them festering in your gut, fermenting and getting pongy. Fatty meats are doubly tricky because they are rich in the amino acid methionine, which contains sulphur. Sulphur is broken down by your gut bacteria into hydrogen sulphide â that lovely rotten egg smell â and âenhancesâ the odour of gas produced by other foods you eat as well as the meat.
Beans and lentils contain lots of fibre, but they also contain raffinose, a complex sugar that we donât process well. These sugars make their way to the intestine, where your gut goes to town using them for energy, resulting in hydrogen, methane and even smelly sulphur.
Contrary to popular belief, eggs dont make most of us fart. But they do contain sulphur-packed methionine. So if you dont want smelly farts, dont eat eggs alongside fart-causing foods such as beans or fatty meats. If eggs make you bloated and give you wind, you may be intolerant to them or have an allergy.
Onions, artichokes, garlic and leeks all contain fructans â carbs that can cause gas and bloating.
Dairy from cows and goats contains lactose, a sugar that can cause gas to build up. On top of that, about 65 percent of the worlds adult population has a degree of intolerance to lactose, and eating dairy can leave them feeling bloated and gassy.
Wheat and wholegrains
Gas-making fructans and farty fibre are found in grains, such as oats and wheat products, so bread, pasta and wholegrains can lead to wind. On top of this, some wholegrains, such as wheat, barley and rye, contain gluten. If you have a gluten intolerance you may experience gas and bloating after eating foods containing it.