Navigating the Rules: Why Regular Bacon is Off-Limits
For those on the Autoimmune Protocol (AIP) diet, the journey involves a careful elimination phase to identify dietary triggers that cause inflammation. This means many everyday foods are temporarily removed, and conventional bacon often falls into this category for several reasons.
The Problem with Nitrates and Nitrites
Standard cured bacon uses nitrates and nitrites as preservatives to extend shelf life and prevent bacterial growth. While these are used widely in food production, they are considered pro-inflammatory and are on the list of prohibited substances during the AIP elimination phase. The AIP aims to reduce the body's inflammatory load as much as possible, making even naturally occurring nitrates, like those derived from celery juice powder, a potential concern for some individuals.
The Issue with Added Sugars and Non-Compliant Spices
Another major reason regular bacon is out is the addition of sugar. Many commercial bacon products contain dextrose or other forms of sugar to aid in the curing process and enhance flavor. For AIP, all processed and refined sugars are strictly forbidden. Furthermore, bacon is often seasoned with spices that are derived from seeds, such as black pepper, paprika, and mustard. Since nuts and seeds are off the table during the elimination phase, any seasoning from these sources must also be avoided.
The Importance of Label Reading
Finding AIP-compliant bacon is a detective's work. The key is to look for brands that explicitly state they are uncured and have no sugar added. Manufacturers often use celery powder, which naturally contains nitrates, to create uncured bacon, but some people on AIP choose to avoid this entirely. Be vigilant about checking for ingredients like dextrose, sugar, and any spices derived from seeds. Brands like Pederson's Natural Farms No Sugar Added Hickory Smoked Uncured Bacon are frequently cited as compliant options.
How to Find or Make Your Own AIP-Compliant Bacon
Finding store-bought AIP bacon can be a challenge, but it's not impossible. A better option for many is to make it at home, giving you complete control over the ingredients. This section will guide you through both approaches.
Where to Buy AIP-Friendly Bacon
- Health food stores: Many larger health food stores or organic grocery chains like Whole Foods carry a wider selection of minimally processed meats and may stock compliant brands.
- Online butcher services: Online stores like ButcherBox often offer high-quality, humanely raised, and AIP-compliant bacon varieties. Look for special promotions to get a good deal.
- Local butchers: Building a relationship with a local butcher can be very beneficial. You can specifically request uncured, sugar-free pork belly, or ask about their processes to ensure no non-compliant ingredients are used.
Making Your Own AIP Bacon
If you prefer to make your own bacon from scratch, you can easily control every ingredient. This typically involves curing a slab of pork belly with a simple mixture of sea salt and compliant seasonings before cooking.
Simple DIY AIP Bacon Recipe (No Nitrates, No Sugar)
- Ingredients: 2 lbs pastured pork belly, sliced; 2 tbsp fine sea salt; 1 tbsp smoked salt (optional); 1 tbsp dried herbs like rosemary or thyme.
- Instructions:
- Combine the salts and herbs in a bowl.
- Rub the mixture evenly over the pork belly slices.
- Place the pork belly in a sealed bag and refrigerate for 6-7 days, flipping daily.
- Rinse the bacon thoroughly and pat dry.
- Bake the bacon in the oven at 400°F until cooked to your desired crispness.
Comparison Table: AIP vs. Conventional Bacon
| Feature | AIP-Compliant Bacon | Conventional Bacon |
|---|---|---|
| Preservatives | None, or naturally occurring from celery juice | Synthetic nitrates and nitrites |
| Sweeteners | None added; no sugar | Often includes added dextrose or other sugars |
| Seasonings | Salt and AIP-safe herbs (e.g., rosemary, thyme) | Includes seed-based spices (e.g., black pepper, paprika) |
| Curing Process | Uncured; may use natural curing agents | Cured using synthetic nitrates and other additives |
| Sourcing | Must be carefully sourced; often from pastured, organic animals | Widely available; often from conventionally raised animals |
Cooking AIP-Compliant Bacon
Even with the right bacon, preparation is key. Here are some tips for cooking and incorporating your AIP-compliant bacon into meals.
Oven Baking for Perfect Bacon
For hands-off, perfectly crispy bacon, oven baking is the way to go. Simply line a baking sheet with parchment paper, lay the bacon strips in a single layer, and place in a cold oven. Set the temperature to 400°F and bake for 18-20 minutes, or until your preferred level of crispness is reached. This method is less messy and ensures even cooking.
Creative AIP Bacon Recipes
- AIP Breakfast Skillet: Combine diced AIP bacon with chopped sweet potatoes, onions, and mushrooms. Sauté in a skillet with a little coconut oil until the sweet potatoes are tender and the bacon is crispy.
- Bacon-Wrapped Chicken or Prawns: Use AIP bacon to wrap around pasture-raised chicken pieces or wild-caught prawns before baking. The bacon adds moisture and flavor.
- Bacon and Kale Salad: Crumble cooked AIP bacon over a salad of fresh greens like kale, cucumber, and avocado. Dress with a simple olive oil and lemon juice dressing.
Conclusion
So, can you eat bacon on an AIP diet? Yes, but only by being a highly informed consumer. Standard, nitrate-filled, and sugar-laden bacon is not compliant during the elimination phase. By carefully reading labels, sourcing high-quality uncured options, or making your own at home, you can enjoy this savory treat while adhering to the autoimmune protocol. Always consult with a healthcare provider or functional medicine practitioner before making significant dietary changes like starting the AIP diet to ensure it is right for your individual needs. For more resources on sourcing compliant products, consider visiting the Paleo Foundation's website for certified products.
Important Considerations for Reintroduction
After a successful elimination phase, you may be able to reintroduce some forms of conventional bacon in a controlled manner. Start with bacon naturally cured with celery powder, then potentially test bacon with seed-based spices, all while carefully monitoring for any return of symptoms. This phased approach helps you discover your personal food triggers without compromising your progress.
Alternative Proteins
For those who find compliant bacon too difficult to source or make, there are plenty of other protein options. Lean cuts of grass-fed beef, pasture-raised poultry, and wild-caught fish are all excellent sources of protein on the AIP diet. Making your own AIP-compliant sausages or finding pre-made ones from reliable brands can also provide variety. The goal is to focus on nutrient-dense, anti-inflammatory foods that support your body's healing process.
