This Popular Food Wreaks Havoc on Your Gut Health
If you're concerned about your gut health, gastroenterologists agree that there is one type of food to avoid at all costs—and it's likely one that's going to make you pretty unhappy.
GI doctors agree: You should absolutely minimize your consumption of processed meats. Here's everything you need to know about how processed meats impact your gut health, as well as your overall well-being.
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What Are Processed Meats?
Processed meats are meats that are salted, smoked and/or have added chemical preservatives. Examples include hot dogs, bacon, cold cuts and deli meats. (And yes, they tend to be pretty delicious.)
"Red or processed meat makes up over half of the meat that Americans eat. Although these foods are convenient and enjoyable, they can also be tough on the digestive system," Dr. Lance Uradomo, MD, MPH, interventional gastroenterologist and assistant clinical professor at City of Hope Orange County, tells Parade.
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Why Are Processed Meats So Bad for Gut Health?
Processed meats are high in saturated fat and sodium, Dr. Uradomo says. When combined with chemical additives and preservatives, they can spawn all sorts of unsavory symptoms like bloating, constipation and diarrhea.
The problems don't stop at just discomfort and potential embarrassment at your next barbecue.
Gastroenterologist Dr. Toufic Kachaamy, MD, FASGE, AGAF, tells Parade that while studies aren't foolproof by any means, "we have data that is long-term observational and looks at components of diets and people reporting their intake. There is decent data to suggest that processed meats increase the risk of cardiovascular disease."
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Can Processed Meats Cause Cancer?
While the jury is technically still out, all signs point to "probably."
"We’ve seen over the last few decades a significant amount of scientific research on how consumption of red meat (beef and lamb) and processed meats (cold cuts, hot dogs) influence the risk of colorectal cancer," Dr. Uradamo explains. "Research in this area is crucial as colorectal cancer rates are on the rise in individuals under the age of 50. While evidence of this link between colorectal cancer and processed meats has been growing, the exact cause is still being investigated and more research is needed to fully understand the risk of processed and red meats."
According to Dr. Uradamo, some possible reasons for processed meats potentially causing cancer include preservatives like nitrates in ham and deli meats, but they don't end there: Grilling processed meats and red meat over high heat may produce carcinogens as well.
He also points out that obesity may be linked to the rise in colorectal cancers in younger people.
"Additional studies indicate that obesity could be a factor in these rising rates," Dr. Uradamo says. "According to the National Cancer Institute, the risk of colorectal cancer risk is about 30 percent higher for people whose weight is considered obese, compared to people whose weight is lower."
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What Amount of Processed Meats Is Safe To Eat?
The general rule here is the less processed meat you eat, the better off you likely are.
"The relationship between processed meat and risk of death does not appear to have a threshold," Dr. Kachaamy says. "The less people eat, the longer they live."
Dr. Uradomo concurs, saying, "Reducing or avoiding processed meat is an effective way to lower your risk for certain health ailments and cancers, including colorectal cancer." He also points out that the American Cancer Society guidelines recommend consuming processed meats sparingly, if at all.
Still, Dr. Kachaamy says you should examine more than just how much bologna or charcuterie you're snacking on when it comes to your gut and overall health.
"So many other risk factors for cancer and cardiovascular disease exist," he says. "A healthy lifestyle includes physical activity, avoidance of artificial sugars and more—so it is best to look at this as a lifestyle in general. The more healthy habits you have, the more protected you are."
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What Are Healthy Alternatives to Processed Meats?
We get it: Processed meats are basically a staple in the American diet, from a hot dog at a ballgame to a burger on Memorial Day to an irresistible antipasto spread. But there are alternatives to these that won't necessarily make you feel too deprived—we promise!
Dr. Urabano recommends generally enjoying high-fiber foods and lots of fruits and veggies, as well as poultry, fish, nuts and legumes.
Dr. Kachaamy is a fan of the Mediterranean diet, which is high in seafood and low in red meat and notes, "We also think that the safest form of protein is the one that comes from vegetarian sources."
Next, find out the biggest sign that you have an unhealthy gut, according to a gastroenterologist.