Is bacon low FODMAP?

“Is bacon low FODMAP?” Do you come across this question when experimenting in the kitchen?

The answer is yes! However, there are still some ingredients you should be aware of as they can increase the FODMAP content.

Besides the FODMAP content of bacon, we will also discuss turkey bacon’s FODMAP content and how to enjoy bacon without having digestive problems afterwards.

If you are a bacon lover, but all this information makes you unsure how to include it in your diet, follow the recipes listed at the end of this article.

Is bacon low FODMAP?

Bacon is low FODMAP, according to Monash University, a leading institution in FODMAP testing (1).

However, FODMAP content can vary between specific products. Plain, unprocessed bacon made from pork belly and cured with salt is generally low in FODMAPs. 

You should pay attention to store-bought bacon products as they may contain seasonings that could increase their FODMAP content.

Common high FODMAP ingredients in bacon are (1):

• Onion powder
• Garlic powder 
• Celery juice/extract

Bacon can also contain ‘natural flavorings’. This term refers to ingredients derived from natural sources that are used to provide flavor to food products. 

That means it can contain onion, garlic or other high FODMAP ingredients. While following a low FODMAP diet, avoiding products with natural flavorings is safest.

To read more about natural flavorings, check this article: Are natural flavorings high FODMAP?

Additionally, specific varieties of bacon may contain polyols like sorbitol or mannitol, which are also high FODMAP.

It is best to check the ingredient list to determine if a specific bacon product is low FODMAP. Look for bacon free from the high FODMAP ingredients mentioned above.

Is turkey bacon low FODMAP?

Turkey bacon has not been tested for FODMAP content by Monash, but as it is not a source of carbohydrates, it is likely low FODMAP.

However, you should still check the label to detect any high FODMAP ingredients which can be added to the turkey bacon and make it high FODMAP.

Common high FODMAP ingredients in turkey bacon are the same as in regular pork bacon.

Is bacon OK for IBS?

Even though you choose low FODMAP bacon, you should be mindful when eating it. Bacon usually contains more fat, which can trigger IBS symptoms.

Learn more about IBS symptoms here: What are the symptoms and causes of IBS?

Fat affects gut motility by prolonging the time through the intestines. People with IBS experience this as (2):

• Abdominal distension
• Fullness
• Gas retention  

Bacon is not only rich in fat but sodium as well. Consuming excessive amounts of sodium can contribute to high blood pressure. Therefore, include it occasionally and in smaller quantities.

If you are new to the low FODMAP diet, all this might sound confusing, so we searched for low FODMAP shop-bought bacon, which also has less fat. Examples include:

• ASDA Delicious 10 Unsmoked Reduced Fat Bacon Medallions
• Oscar Mayer Gluten Free Turkey Bacon with 58% Less Fat & 57% Less Sodium
• Farmland Reduced Fat Center Cut Naturally Hickory Smoked Bacon

What is bacon?

Bacon is a type of salt-cured pork meat that is typically made from pork belly. 

It is highly popular and consumed in many parts of the world. Bacon is known for its savory and smoky flavor and its crispy texture when cooked.

It is commonly used as a breakfast food, added to sandwiches and salads, or incorporated into various recipes to enhance the taste.

Is sodium nitrite low FODMAP?

Sodium nitrite is not considered a FODMAP as it is a salt compound and does not fall into any FODMAP category (oligosaccharides, disaccharides, monosaccharides, or polyols). 

It is commonly used as a preservative in processed meats, including bacon. It has several roles in meat  processing, including (3):

• Preventing bacterial growth 
• Maintaining the meat’s color
• Contributing to the flavor
• Preventing lipid oxidation 

However, it’s important to note that sodium nitrite is controversial due to its potential health effects when consumed excessively. 

Epidemiological studies suggest that high consumption of red or processed meat is associated with small increases in the risk of several cancers (4, 5). 

Therefore, moderation is the key, as the dose makes the poison.

World Cancer Research Fund International recommends limiting the intake of red meat and processed meat (such as bacon) to no more than three portions per week. 

This is equivalent to 350-500g of meat (6).

Low FODMAP bacon recipes: breakfast

When following a low FODMAP diet, finding delicious and satisfying breakfast options can sometimes be a challenge. 

In this section, we will list low FODMAP bacon recipes specifically designed for breakfast. 

These recipes are flavorful and FODMAP-friendly, ensuring you can start your day with a nourishing and delicious meal that won’t trigger digestive discomfort. 

Low FODMAP bacon recipes for breakfast to try:

• Fody’s Bacon Sheet Pan Breakfast Bake
• Low FODMAP Egg Muffins with Spinach, Peppers, and Bacon
• Sensational Low-FODMAP Bacon, Spinach & Basil Frittata
• Bacon, Egg, and Cheese Toastie
• Low FODMAP Breakfast Stuffed Potatoes

Low FODMAP bacon recipes: lunch and dinner

From salads to main courses, you’ll find a range of satisfying dishes that showcase the deliciousness of bacon while keeping your tummy happy. 

Get ready to explore these tasty low FODMAP bacon recipes and elevate your lunch and dinner experiences.

Low FODMAP bacon recipes for lunch and dinner to try:

• Low FODMAP Bacon & Egg Salad
• Bacon & Spinach Risotto
• Low FODMAP Bacon Wrapped Chicken
• Cheddar, Spinach and Bacon Quiche
• Low FODMAP Bacon Cheeseburger Macaroni

Summary

Bacon is low FODMAP. However, this does not apply for all products as some have added high FODMAP ingredients, such as onion and garlic powder and celery juice.

Sometimes high FODMAP ingredients can hide under the term ‘natural flavorings’. 

As bacon is usually high in fat, opt for products with lower fat content. Fat is not a FODMAP but can trigger IBS symptoms due to prolonging digestion time.

Check the recipes collected above for all of you who love bacon flavor but need help with including it in a low FODMAP regime.

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert