If you get constipated often, do yourself a favor and take a look at your diet. Among the foods that may block you up: too much cheese and milk. You might not have to give up dairy, though. You could just eat less of it and make other changes. Try yogurt with probiotics, live bacteria thatâs good for your digestive system. It may help relieve constipation.
Bacon is a beloved breakfast food for many people The savory and salty taste of crispy bacon is hard to resist, But bacon has a bit of a bad reputation when it comes to digestive health Some people claim that eating bacon leads to constipation, Is this true or just a myth?
As a longtime bacon lover myself, I decided to dig into the research on bacon and constipation. Keep reading to find out what I discovered.
What is Constipation Exactly?
Before we can determine if bacon causes constipation we first need to define what constipation is.
Constipation refers to infrequent, difficult, or incomplete bowel movements. Stools are often hard dry and tough to pass. Other signs of constipation include
- Straining during bowel movements
- Feeling like you can’t completely empty your bowels
- Abdominal pain and bloating
- Feeling sluggish
- Loss of appetite
Occasional constipation is normal. But if you experience these symptoms frequently, you may have chronic constipation that requires treatment.
What Causes Constipation?
Constipation usually happens when stool moves too slowly through the digestive tract. This gives the intestine more time to absorb water from the stool, making it hard and dry.
Several factors can contribute to slow transit time and constipation, including:
- Not enough fiber in your diet – Fiber adds bulk to stool and helps it move more quickly.
- Dehydration – Being dehydrated means less water in stool.
- Lack of exercise – Being inactive can slow digestion.
- Certain medications – Opioids, antacids, and others can cause constipation.
- Health conditions – Diabetes, thyroid disorders, and more.
- Ignoring the urge to go – This causes stool to remain in the colon longer.
Now let’s look at the reasons why some people believe bacon may cause constipation.
Why Might Bacon Lead to Constipation?
There are a few characteristics of bacon that could theoretically cause digestive issues like constipation:
Low Fiber
Like most meats, bacon contains little to no fiber. The 2015-2020 Dietary Guidelines for Americans recommend 25-30 grams of fiber per day for adults. Bacon provides 0 grams of fiber in a 2-slice serving.
Fiber is crucial for healthy digestion. It adds bulk to stool and helps food and waste move through your intestines more quickly. Without enough fiber, stools can become hard and difficult to pass.
High Fat
The typical serving of bacon is about 43% fat, mostly consisting of saturated fat.
Diets high in saturated fat are linked to a higher risk of constipation, research shows. One study found that adults who consumed more than 30 grams of saturated fat per day were much more likely to report constipation issues.
The high fat content of bacon may slow down digestion, giving the colon more time to absorb water from food waste. This leads to drier, harder stools.
High Sodium
A serving of bacon can contain around 569 milligrams of sodium. That’s about 25% of the recommended daily limit.
Consuming too much sodium can lead to dehydration as the body releases more water to dilute excess sodium in the blood. Dehydration also makes stools harder and more difficult to pass.
Nitrates
Many bacons contain sodium nitrate or nitrite to preserve color and extend shelf life. There is some concern that nitrates may contribute to constipation, but research is lacking.
Low Moisture
In addition to fat, bacon is low in moisture and water content. This dryness could theoretically lead to drier stools.
Based on these characteristics, there is definitely a potential mechanism for bacon to cause constipation. But what does the research say?
The Research on Bacon and Constipation
There are currently no studies directly investigating the link between bacon intake and constipation. However, some related research provides clues:
- Multiple studies show an association between higher processed meat intake and constipation. Bacon is considered a processed meat.
- Research links Western diets heavy in meat, fat, and salt with a higher prevalence of constipation.
- In one study, participants reported significantly more constipation after switching from a plant-based diet to an animal-based diet rich in meat and cheese.
This indirect evidence suggests bacon could contribute to constipation. But because no study isolates bacon specifically, the level of evidence is weak.
More research is needed to directly examine how bacon affects bowel function. But we do know that diets low in fiber, hydration, and exercise often lead to constipation.
Tips to Prevent Constipation When Eating Bacon
While bacon may possibly contribute to constipation in some people, there are things you can do to help maintain regularity:
- Drink plenty of fluids. Aim for 11-15 cups of total fluids per day.
- Eat high fiber foods like fruits, vegetables, whole grains, beans, and nuts.
- Get regular exercise like brisk walking, jogging, or strength training.
- Limit other constipation triggers like dairy, fried food, and sweets.
- Listen to your body’s urges and don’t delay bowel movements.
- Consider a daily fiber supplement like psyllium husk.
- Check with your doctor before using laxatives regularly.
Moderating your bacon intake is also wise. The American Heart Association recommends limiting processed meat like bacon to no more than 2 servings per week.
Replacing some bacon with veggie bacon alternatives can reduce fat, sodium, and nitrates while boosting fiber.
The Bottom Line
There is no definitive evidence proving bacon causes constipation. But the high fat, sodium, and low moisture content provide a potential mechanism. Anecdotally, many people do report constipation from eating bacon.
If you regularly experience constipation or hard stools after eating bacon, limiting your intake may help. Be sure to also drink plenty of fluids, exercise, eat fiber-rich plant foods, and don’t delay bowel movements.
With some care taken to promote good digestion, it’s still possible to enjoy bacon in moderation as part of an overall healthy diet. But it’s smart to pay attention to your body’s signals when it comes to all foods, including everyone’s favorite pork belly strips.
Fast Or Prepared Foods
Because you’re so busy, do you eat on the go? Those ready-made meals may be convenient, but they could make things more difficult. Most are low in fiber, which you need to help food move through your system. By taking time to slow down, you may speed up your digestion.
You can’t say no to Aunt Helen’s chicken, but if you’re having trouble going to the bathroom, you might want to choose an entree with more fiber. Fried foods are full of fat and are hard to digest. When food moves through your colon slowly, too much water can be taken out of it. That makes for a hard, dry stool.
Theyâre high in protein but low in fiber. You donât have to take them off the menu. Just add some high-fiber foods into the mix. Try an omelet with fresh spinach and tomatoes.
Since that juicy steak is high in protein and fat but low in fiber, it needs to be paired with broccoli. Thatâll help herd it comfortably through your digestive system.
Add possible constipation to the many reasons a sweet dessert should be an occasional, not regular, thing. Pastries, cookies, and other treats with refined sugar are low in fiber and fluids, and high in fat. Thatâs no good if youâre having trouble keeping things moving. Satisfy your sweet tooth with strawberries and yogurt. Your tummy will thank you for it.
Too much of this will give you hard, dry stools. Itâs made with low-fiber white flour. Go for whole-grain toast instead. It may help your next trip to the bathroom go more smoothly. Â.
Like coffee, booze can make it hard for your body to hang onto water. That can spell trouble for your bathroom visits until you get hydrated again. If you’re going to have a cocktail, drink some water to keep things going.
What’s So Bad about BACON? (Truth about Bacon Safety) 2024
What foods cause constipation?
When you’re constipated, highly processed foods, fast food, dairy products, and high-fat meats that are low in fiber but high in saturated fat, sodium, and sugar can worsen symptoms.
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.
What foods should I avoid if I have constipation?
To help reduce constipation symptoms, here are some foods that you may consider avoiding. Eating highly processed foods has been associated with a variety of gastrointestinal (stomach-related) conditions, including constipation or diarrhea. This is because tend to be high in fat, sugar, and sodium (salt).
Can high fat meat cause constipation?
Most meat has no fiber, which may contribute to constipation if consumed in high quantities. The National Institute on Aging also suggests that high fat meats may cause constipation. Meats high in fat can include: While some fats may contribute to negative health effects, other fats can be beneficial for health.
Can onions cause constipation?
Onions can cause constipation and should be eliminated in diets low in fodmaps since their carbohydrates can cause fermentation and discomfort.
What are the bad effects of constipation?
As few as three bowel movements per week is considered normal. That does not mean that even going once or twice per week is harmful, as long as there is no abdominal discomfort and a person is regularly passing gas. However, new constipation that persists for more than a couple weeks should prompt a call for medical advice. Constipation with abdominal pain, not passing gas or vomiting needs immediate attention because there could be a bowel obstruction.