If you’ve never given much thought to the role your gut plays in your overall health, it’s time to start paying attention. Unfortunately, getting serious about the state of your digestive system usually means cutting out certain foods—including two types of meat that can wreak havoc on your body for multiple reasons.
To learn more about the worst types of meat for gut health, we reached out to Krutika Nanavati, a registered dietitian, nutritionist, and medical advisor at Clinicspots for diet and nutrition. She warns that processed meats (like deli meats) and red meats (like beef and lamb) are associated with “bad” gut microbes that alter the composition of gut microbiota, leading to an increased risk of gut-related health issues like bloating and inflammation. Read on to learn more!
READ MORE: The Worst Type Of Meat To Buy Right Now, According To A Health Expert
1. Processed Meats
Processed meats are hot dogs, bacon and sausages, deli meats (like ham and salami), and jerky. These are popular because of their convenience and low cost, and some have the ability to be stored for extended periods of time without refrigeration. Processed meats are made to extend their shelf life. This can include adding preservatives, coloring, flavoring, curing, smoking, grinding, or other processes. Unfortunately, these additives are oftentimes detrimental to gut health.
"Processed meats, such as bacon, hot dogs, and luncheon meats, contain unhealthy levels of sodium and nitrates that can disrupt the balance of healthy bacteria in the gut," Nanavati explains. "Processed meats are more likely to contain nitrates and nitrites, which have been linked to an increased risk of cancer." Yikes! No one wants that. So, it's probably best to limit your processed meat intake.
2. Red meats
Red meats, such as beef, pork, lamb, and venison, often contain more saturated fat and higher levels of cholesterol than chicken or fish, according to the American Heart Association. Not only are red meats harmful to heart health, but studies have shown that higher intakes of red meats lead to gut inflammation.
"Red meat, on the other hand, is high in saturated fat and has a difficult-to-digest protein structure that can cause gastrointestinal discomfort," Nanavati warns. "High levels of both processed and red meat can also lead to inflammation in the gut, which is linked to several digestive issues, including heartburn, irritable bowel syndrome (IBS), and gastroesophageal reflux disease (GERD). These have also been linked to increasing the risk of colon cancer." While red meats can be beneficial for weight loss because of their high iron levels, it might be best to just avoid this type of meat to prevent any gut issues.
The Bottom Line
Instead, of red meat and processed meats, Nanavati suggests opting for lean meat which is generally considered a healthy food because it's high in protein and low in saturated fat. "It provides essential vitamins, minerals, and other beneficial nutrients. Lean cuts are generally lower in calories than their fattier counterparts, making them an ideal choice for people who are trying to manage their weight. All in all, lean meat is a great choice for anyone looking to maintain a healthy lifestyle," Nanavati says. Lean cuts such as sirloin, round roasts, flank steak, and tenderloin are all excellent options when looking for a low-fat option.
