7 Processed Meats No One Should Be Eating Anymore Because They Disrupt Your Digestion And Slow Your Metabolism
April 15, 2025 by Faith Geiger
On the surface, processed meats can seem like a good choice when mealtime rolls around. They’re convenient, flavorful, and a breeze to prepare—but all those benefits come with a major risk to your health. As it turns out, processed meats are loaded with harmful ingredients like preservatives, sodium, additives, and unhealthy fats. All of this can do a number not only on your waistline, but also on your digestive system. If you struggle with bloating, fatigue, or stubborn weight you can’t seem to burn off, it may be time to cut out some of your favorite foods.
To shed some light on a few of the worst processed meats for your gut and metabolism, we spoke to health coach Conny Wade of Wade Wellness. “Your gut isn’t just a food chute—it’s the command center for your health,” Wade says. “When you eat foods that irritate the gut lining and disrupt the microbiome, your entire metabolic system pays the price.” Here are seven processed meats she says to avoid, along with smarter alternatives to help you feel your best.
1. Bacon
Waking up and smelling the bacon may not be the best choice for your health, as much as we hate to admit it. According to Wade, this breakfast staple is one of the worst offenders when it comes to gut and metabolic health. "Bacon is loaded with sodium, nitrates, and saturated fats that fuel inflammation and gut imbalance," she warns. "High-heat cooking methods also create harmful compounds like AGEs (advanced glycation end-products) that burden your metabolism." Yikes! Instead, try pasture-raised pork-belly that you can slice yourself or uncured turkey bacon. Sounds delicious!
2. Hot Dogs
We certainly love to fire up the grill for some dogs in the summertime, but the unfortunate truth is that this popular processed meat can be a nightmare to your health due to the plethora of additives like fillers, sodium nitrite, and artificial preservatives. "These ingredients can disrupt hormone balance, impair digestion, and lead to sluggish bowel movements and fatigue," Wade explains. For a healthier alternative, try grass-fed beef or turkey sausages made with minimal, whole-food ingredients.
3. Deli Meats
It's certainly convenient to keep your fridge stocked with seemingly harmless, sandwich-ready turkey slices. But according to Wade, most deli meats are preserved with nitrates, sugar, and artificial flavorings, which can trigger bloating, water retention, and blood sugar crashes. "These meats are especially tough on anyone dealing with gut issues or food sensitivities," she says. While lean meats are great for weight loss, it's a good idea to roast your own turkey or chicken breast at home and slice it yourself to avoid unnecessary additives and preservatives.
4. Pepperoni
Pizza lovers beware: Pepperoni is another processed meat to consider avoiding for your health. "Pepperoni is high in sodium and oxidized fats that strain the liver and gut. It’s also notorious for triggering acid reflux and inflammation, especially when piled on greasy pizza," Wade warns. Next time pizza night rolls around, try reaching for grilled chicken or turkey sausage crumbles. Yum!
5. Spam and Other Canned Meats
Spam and similar canned meats are the definition of mystery meat. These cans are often packed with mechanically separated meat, added starches, and myriad industrial preservatives. "These ingredients are difficult to digest and offer very little nutritional value," Wade explains. Over time, they can seriously impact your metabolic health. For shelf-stable protein that won't through your body for a loop, she recommends wild-caught sardines or canned salmon packed in water or olive oil.
6. Slim Jims and Meat Sticks
What's your go-to gas station snack? If you reach for Slim Jims, you're definitely not alone—but you may want to consider a healthier option. These processed snacks may seem like a quick protein boost, but they’re essentially meat-flavored chemical sticks. "They’re full of MSG, dyes, dextrose, and hydrogenated oils, all of which inflame the digestive tract and disrupt detox pathways," says Wade. Especially consider the lack of fiber and nutrients, the protein content just isn't worth it. Grass-fed beef jerky could be a better choice.
7. Frozen Sausage Patties
Pre-made sausage patties, whether frozen from the grocery store or ordered from a drive-thru, are packed with preservatives, fillers, and low-quality oils. Wade warns that these ingredients can throw off your digestion and slow your metabolism, especially if you eat them on a regular basis. "They’re usually made from conventionally raised animals, which means a higher intake of inflammatory fats," she adds. Instead, consider making your own sausage patties at home with ground turkey or pork, fresh herbs, and sea salt for a gut-healthy breakfast. Your body will thank you!