Is Ham Low FODMAP?

Ham Can Be Low FODMAP

There are many hams that are low FODMAP and appropriate even for the Elimination Phase of the low FODMAP diet. Whether you are following the diet for your irritable bowel syndrome (IBS), or other digestive issue, there is a ham appropriate for you, all while keeping IBS symptoms (like bloating) in check. By choosing which carbohydrates you consume carefully, you can eat ham!

Pure proteins contain no FODMAPs at all, but ham is a prepared meat, so we need to look at how the ham is made and what ingredient are used.

First, a definition: Ham, according to the FDA, is a cured pork leg. Curing takes place when “salt, sodium or potassium nitrate (or saltpeter), nitrites, and sometimes sugar, seasonings, phosphates and cure accelerators” are added to the raw pork leg.

Are Processed Meats Low FODMAP?

When you go to the deli case and are gazing at the selection, ready to be sliced, you will encounter roast turkey, smoked turkey, roast beef, ham and smoked ham to name a few.

There is no clear-cut answer as to whether these are low FODMAP or not. Each and every brand processes these meats differently, so you have to read labels and ask questions. Same goes for the meats pre-sliced in packages.

Even the turkey and roast beef that are prepared in-house might be seasoned with garlic powder or some other high FODMAP ingredient. Don’t be shy to engage in a conversation with the person at the deli counter.

Buying processed meats is all about self-education and becoming familiar with what your local stores have to offer.

Ham! Ham & More Ham!

There are many kinds of ham, which by definition is the rear leg of the pig; let’s discuss, as you will see a variety of terms on labels:

Fresh Ham

I truly wish people would just call this what it is, which is raw pork. This is an uncooked, uncured hunk of meat that must be cooked or cured before eating.

City Ham

Perhaps you have never heard this term, which is ironic, because most of the ham we eat is of this type. City Hams are cured through brining and sold fully cooked, ready to eat. They can be smoked or unsmoked. They can be sold boneless or spiral sliced, on the bone. Our recipe for Brown Sugar Baked Ham uses this type.

Country Hams

These hams are treated with a dry rub and hung to dry for an extended period of time, typically 6 to 12 months. Examples of this style are Westphalian Ham and Black Forest Ham. They can be smoked or un-smoked and tend to have a dry-ish texture and intense flavor. They can also be uncooked or cooked. If they are uncooked they need to be soaked at least overnight if not longer before cooking and recipes will dictate the approach, often provided by the manufacturer.

Some might even have mold on them from their extended dry storage; do not throw the ham out! This is a natural occurrence and the ham is not ruined. Again, directions will explain how to handle this but usually it is removed with a stiff brush. Country hams are intensely salty and a drier texture.

Cured Ham

By definition, all are cured – as you learned above – but you will see this term on occasion. It simply refers to a piece of raw pork that has been treated with a brine or a dry rub in which case it will also be dry cured for a length of time (see City and Country hams above).

The confusing thing to note is that cured hams can sort of look alike, sporting a rosy-pink hue, but they might be deemed “fully cooked”, or they might still need to be cooked, in which case the label will clearly state that and even offer cooking instructions.

Cured & Smoked

These hams are the same as above with the addition of also being smoked.

Canned Ham

These are bits of ham pressed together into a solid (can) shape. They are stored in brine, are exceedingly salty and best avoided.

Which Hams Are Low FODMAP? Read Labels & Ask Questions!

It depends. You will have to read labels. Our recipe for Brown Sugar Baked Ham starts with a cured, full cooked, city-type ham. We are able to find one with a very simple ingredient label.

Try to avoid ham that is cured with honey or high fructose corn syrup, or other high FODMAP sweeteners, such as xylitol, mannitol or sorbitol. Steer clear of labels that list inulin, chicory root, garlic powder, or onion powder.

Monash University also takes a strict approach to celery juice and powder, which are often listed on the labels of cured meats. Anecdotally we have not found these ingredients, in such small amounts, to be an issue for most people. As always, eat to your own tolerance. Read more in our article, Is Bacon Low FODMAP ?

Also, avoid hams that are processed with water or saline solutions. These plump up the ham, you pay for water weight, and they do not improve the texture or flavor. In fact, they dilute the wonderful natural hammy flavors and textures.

As usual, you need to be a bit of a detective, but it is possible to find ham that is low FODMAP.

Ham Recipes

We have ham recipes, for main dishes, as well as what to do with all the leftovers (which we love)!

• For a classic dish, check out our low FODMAP oven baked Brown Sugar Ham!

• And don’t miss our Cranberry Hot Pepper Glazed Ham.

• Low FODMAP Ham with Pineapple
• Ham & Cheese Scones – make sure your butter is cold when you cut it in. Eggs make these scones lighter. Make sure to buy whole lactose free milk. The cheddar cheese and scallion greens put these over the top.

• Ham & Cheese Quiche
• Ham & Cheese Strata

• Ham & Cheese Savory Bread Pudding
• Low FODMAP Breakfast Casserole

The Perfect Ham Side Dishes & Desserts

We have low FODMAP recipes of your most beloved potato dishes, loads of different vegetables, even biscuits and desserts:

• Low FODMAP Cheese Potato Gratin
• Low FODMAP Potato Gratin with Mushrooms
• Low FODMAP Scalloped Potatoes
• Mashed Potatoes for a Crowd – lactose free, yet rich and creamy
• Low FODMAP Triple “Onion” Green Beans
• Low FODMAP Kale Salad with Butternut Squash
• Low FODMAP Turmeric Rice with Almonds
• Bell Pepper Quinoa Puff
• Low FODMAP Brussels Sprouts Salad with Pomegranate
• Low FODMAP Fennel, Kale & Parsley Salad with Clementine Oranges & Olives
• Parmesan Roasted Purple Cauliflower
• Pumpkin Biscuits (nestle some ham slices in-between our gluten free biscuits with a schmear of brie for a true indulgence).
• You could even have a small amount of spring asparagus (eat to your tolerance)
• Low FODMAP Carrot Cake with Lactose-Free Cream Cheese Frosting (with nuts!)
• Chocolate Brownies
• Low FODMAP Salted Caramel Apple Pecan Pie

Condiments for Ham

You can have many of your favorite condiments and sauces with low FODMAP ham, such as Dijon mustard and mayonnaise, a maple syrup-based glaze, along with low FODMAP BBQ sauces, and low FODMAP chutneys (like our cranberry with walnuts).

Frequently Asked Questions