There is not simply one processed meat worse than the rest when it comes to your gut health as they’re all packed with preservatives and a slew of unhealthy ingredients that can damage your body over time. “All processed meats are associated with increased risk for colon cancer, colorectal cancer and other gastrointestinal cancers including stomach cancer,” explains Dana Ellis Hunnes, PhD, MPH, RD and author of Recipe for Survival. “Processed meats include deli meats, salami, pepperoni, hotdogs, bacon, pretty much anything that has nitrates, or has been smoked.”
While processed deli meats undeniably make for a simple and quick meal to throw on a sandwich or enjoy as a snack, they boast very few actual health benefits aside from their meager protein content which hardly makes up for the other damaging ingredients. Nitrates, which are a common addition to processed meats, have been known to lead to heart disease and even the potential development of diabetes when consumed regularly. Putting chemicals and additives into food will naturally impede on their value to your body, and nitrates in particular are worth avoiding, particularly in cured meats.
With that being said, meat in general even outside of heavy processing can have an impact on your gut health in the way of bloating, inflammation and discomfort. “All meats, including those that are not processed in this way are also associated with increased risk for some of these G.I. cancers. As well as increased risk for diabetes, heart disease, stroke, obesity,” warns Hunnes. Although meat can provide the body with a great source of lean protein depending on which variation you opt for, if you struggle with balancing your gut health and are looking for a solution to reducing inflammation, cutting back on your meat intake may just do the trick.
“One of the best things we can do for our gastrointestinal health, including for bloat and gas, is to eat a whole foods, plant-based, unprocessed foods diet,” suggests Hunnes. “The fiber, the water and hydration, the anti-inflammatory compounds in the fruits and vegetables and selves, and the vitamins and minerals embedded in the frozen vegetables and whole grains, are absolutely beneficial for gut health including for the microbiome,” she explains. Balancing this with leaner meat options such as turkey or chicken while steering clear of the processed deli iterations is a great way to include meat in your diet in a way that won’t provoke issues within the gut, and following an eating plan rich in whole foods will be ideal for fueling your body and managing digestive struggles.