Starting the day with a puffed out belly isn’t anyone’s idea of fun. But that’s exactly what can happen when you eat the wrong morning meal.
Even though you might not think about getting bloated at breakfast, there are many foods that can make you want to take off your pants before you even get to your desk.
And were not talking about stuff like beans or cruciferous veggies. (Though if you love eating chickpeas and broccoli as soon as you wake up, kudos to you. ) Here are 8 everyday breakfasts that could be making your stomach churn. (Never go on another diet and still lose weight with this cutting-edge plan that changes the way your fat cells work naturally! Here’s how it works!) ).
If you’re prone to bloating, you may wonder if you need to cut out bacon entirely or if there are ways to enjoy it without discomfort. Bacon is delicious, but it does have properties that can contribute to bloating for some people. In this article, we’ll take a science-based look at how bacon impacts digestion and provide tips for consuming it as part of an anti-bloat diet.
What is Bloating?
Bloating refers to a feeling of fullness, tightness or swelling in the abdomen. It’s often caused by excess gas production or disturbances in the movement of food through the digestive tract. Some common culprits include:
- Constipation
- Food sensitivities
- Overeating
- High sodium foods
- Sugary foods
- Stress
- Hormonal changes
Bloating can sometimes be accompanied by visible abdominal distension, belching, flatulence or stomach gurgling It tends to occur most frequently after meals
How Can Bacon Cause Bloating?
There are a few attributes of bacon that may contribute to bloating and gas for some people:
High Fat Content – Fat delays gastric emptying meaning it takes longer for food to move from your stomach to intestines. This slower transit time allows more gas-producing fermentation to occur. The high fat content of bacon can therefore slow digestion.
High Sodium – Processed meats like bacon are major sources of dietary sodium. Excess sodium can cause water retention and fluid build-up in the abdomen leading to a bloated appearance.
Nitrates/Nitrites – Bacon cured with nitrites may increase inflammation in the GI tract which can contribute to bloating. Nitrites also interact with stomach acids to form nitrosamines that are linked to cancer.
Difficult to Digest – The protein and fat in bacon may not be fully broken down by digestive enzymes, allowing more undigested food compounds to ferment in the colon producing gas.
Smoked Flavorings – Smoky flavorings contain polycyclic aromatic hydrocarbons that may promote inflammation and GI issues.
So in multiple ways, bacon contains compounds and characteristics that are known to disrupt healthy digestion. But not everyone responds the same way.
Who Is Most Susceptible to Bacon Bloating?
While bacon has the potential to cause bloating, not everyone will react to it. Here are some factors that make you more prone to bacon-related tummy troubles:
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Having an existing condition like IBS, SIBO, acid reflux, diverticulitis or inflammatory bowel diseases
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Being sensitive to FODMAP foods that ferment in the gut
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Having a diet high in fat, sodium or processed meat
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Eating large servings of bacon in one sitting
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Consuming bacon every day instead of occasionally
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Failing to properly chew bacon before swallowing
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Eating bacon on an empty stomach or during fasting periods
If you don’t have any gut issues and eat bacon in moderation as part of an overall healthy diet, it’s less likely to be a major bloating culprit. But for those prone to GI troubles, bacon may exacerbate discomfort.
Tips for Preventing Bacon Bloating
If you’re attached to your bacon but want to avoid a ballooned belly, here are some tips:
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Look for uncured bacon without added nitrites or nitrates
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Opt for turkey bacon or soy-based bacon substitutes
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Choose thicker, fattier cuts of bacon and limit portions
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Avoid sugar-cured or maple-flavored bacon
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Bake or grill bacon instead of frying to reduce fat content
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Properly chew bacon instead of swallowing it in big chunks
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Pair bacon with probiotic foods like kimchi or kefir
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Take a digestive enzyme supplement with lipase to help break down fat
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Balance bacon with gut-friendly foods like fermented veggies and greens
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Avoid eating bacon on an empty stomach or during fasting periods
With a little mindfulness and these preparation tips, bacon can likely still have a place in your anti-bloat diet. But you may still need to limit how much and how often you indulge.
Healthier Ways to Enjoy Bacon
If eating straight-up bacon causes bloating, try incorporating it into recipes in smaller amounts along with other bloat-fighting ingredients:
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Brussels Sprouts with Balsamic Bacon – Roast brussels sprouts with a sprinkle of crumbled bacon and balsamic vinegar. The vinegar aids digestion.
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Feta Bacon Spinach Salad – Top nutrient-rich spinach with a bit of bacon and feta cheese for a balanced salad.
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Bacon & Apple Chicken Salad – Mix greens, chicken, apples, walnuts and just a small amount of crumbled bacon.
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Clam Chowder with Bacon – Garnish this gut-friendly, creamy soup with a couple small pieces of cooked bacon.
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Bacon Egg Cups – Bake eggs in muffin tins with a little crumbled bacon and spinach. The eggs provide added protein to balance the bacon.
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Bacon Ranch Chicken Salad Wraps – Use just a sprinkle of crumbled bacon in chicken salad with probiotic yogurt and wrap in lettuce leaves.
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Brussels Sprouts & Quinoa Salad – Toss shaved brussels sprouts and quinoa with a small amount of chopped bacon for a low-FODMAP dish.
Get creative with adding just touches of bacon flavor into recipes focused on lean proteins, greens, veggies, fermented foods and anti-inflammatory ingredients. This balanced approach allows you to avoid bacon bloat while still enjoying the smoky, salty flavor it brings.
Alternatives to Bacon for a Bloat-Free Diet
If you find yourself extremely sensitive to bacon no matter how you prepare it, here are some better breakfast protein options to prevent bloating:
Eggs – Eggs provide protein without the sodium and fat. Make omelets, frittatas or hard boil eggs to add to salads.
Smoked Salmon – Get smoky flavor without the grease from a couple ounces of smoked salmon on a toasted English muffin or with cream cheese.
Nut Butters – Look for all-natural nut butters without inflammatory oils or additives. Spread on whole grain toast or apples.
Cottage Cheese – Low-fat, high-protein cottage cheese with fruit provides filling energy without the bloat.
Yogurt – Choose unsweetened Greek or Icelandic yogurt for a thick, creamy protein boost full of probiotics.
Lean Deli Meat – Nitrate-free turkey, chicken or roast beef deli slices on whole grain toast offer bacon flavor without the grease.
Tofu – Try marinated, baked tofu slices in scrambles or tacos for plant-based protein without added sodium or fat.
Edamame – Steam fresh edamame beans and season with a little smoked paprika for bacon essence.
With a little creativity, you can recreate favorite bacon-filled dishes using cleaner, leaner and gut-friendlier alternatives. This allows you to prevent bloating while still enjoying hearty breakfast protein.
The Bottom Line on Bacon and Bloating
Bacon certainly has properties known to trigger bloating for some people – namely high amounts of fat, sodium and preservatives like nitrates. But everyone has a different reaction. Those without underlying gut issues can likely enjoy bacon in moderation as part of a balanced diet and not experience major discomfort.
If you are prone to bloating, take care to only eat bacon occasionally in small portions. Opt for uncured, reduced-sodium options when possible and balance it out with probiotics, veggies and anti-inflammatory foods. Properly chewing bacon instead of swallowing large chunks whole can also minimize issues.
For best results, avoid eating bacon on an empty stomach, during fasting periods or when you already feel gassy. And if you find even small amounts consistently make you feel bloated, try swapping it for lower-fat alternative proteins.
With mindful preparation and portion control, bacon can be an occasional indulgence as part of an anti-bloat diet. But listen to your body and adjust your personal bacon intake based on how it makes you feel. Your belly will thank you!
A big bowl of fruit
A generous helping of fruit might seem virtuous. But its possible to go overboard—especially with sugary fruits like plums, peaches, nectarines, apricots, cherries, apples, and pears. These sweet picks are loaded with fructose, a type of sugar that many people have trouble digesting. When that happens, Farhadi says, bacteria in the gut eat the sugars and make gas, which can make you feel bloated and sick.
Chances are, you’ll feel anything but skinny after downing a coffee drink made with sugar-free syrup. Flavonoids, which are found in low- or no-calorie sweeteners like sorbitol, mannitol, and xylitol, are also very tasty to the bacteria in your gut. That means youll be left feeling gassy and uncomfortable.
Muffins, scones, croissants, donuts, you name it. Theyre all loaded with refined carbs, which your body stores as sugar. And that sugar, like salt, loves grabbing onto water to make you puffy, Rumsey says. (Try this protein-packed blueberry muffin parfait from Prevention Premium for a flat belly and happy taste buds. ).
Unless they’re made with whole-wheat flour and have a clean, low-sugar topping like fresh berries, these look like cookies but are really pastries. Which means theyll signal your body to hold onto extra water and make your pants feel uncomfortably tight. Pouring on the sugary syrup, as you might expect, only makes it worse.
A greasy breakfast sandwich
These morning monstrosities tend to pack loads of salty cheese and processed meats like bacon, sausage, or ham. Registered dietician Alissa Rumsey says that all that salt can make your body hold on to extra water, which can make you feel bloated. The high fat count is another culprit. Because fatty foods are broken down more slowly, that huge sandwich will stay in your stomach longer than lighter food, says Orange Coast Memorial Center gastroenterologist Ashkan Farhadi, MD.
Even if your smoothie is made with legitimately clean ingredients, it can still leave you with a pooch. In part, thats because all that liquid simply takes up a lot of space in your stomach. It’s even worse to drink through a straw because you swallow more air, which also ends up in your belly, says Rumsey. (Want blended bliss without the bloat? Check out these 5 delicious smoothie bowls from Prevention Premium. ).
12 foods and drinks that can cause BLOATING | Doctor O’Donovan explains…
Can raw onions cause bloating?
Raw onions create more issues than cooked ones, so start with that if onions lead to bloating, but you want to keep this anti-inflammatory food in your diet. Onion powder is an option, too. Pretty much the same story as onions, with fructans again serving as the primary source of trouble.
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Can beans cause bloating?
Many foods, including beans and carbonated drinks, can cause digestive issues like bloating, especially for people with food intolerances or sensitivities. Making changes to your diet may help ease symptoms of bloating. Bloating is when your belly feels swollen or enlarged after eating. Bloating is very common.
Why do some foods cause bloating?
There are several reasons why certain foods cause bloating. Teo explains that some foods may draw water into your gut, contain gas, or be fermented (aka “eaten”) by gut bacteria that produce gas as a byproduct. Foods that require you to chew on it for extended periods of time can also introduce excess air into your gut.
Does broccoli cause bloating and is it hard to digest?
Yes. Cruciferous vegetables, like broccoli, are high in fiber, so they can be hard to digest. They also contain a lot of sulfur, which can cause bloating and gas.
What foods cause gas & bloating?
Beans and legumes. Beans and legumes can be difficult to digest because they contain oligosaccharides — a type of fiber that resists digestion until it reaches the large intestine, causing gas and bloating. Sodas. Carbonated soft drinks are full of bubbles, so they can cause gas to build up in your digestive tract, leading to bloating.