This Is Hands Down the Worst Type of Meat for Gut Health, According to a Gastroenterologist
Over the past decade, gut health has worked its way into the same priority tier as long-reigning pillars, like heart and brain health. When experts talk about gut health, they’re referring to digestion, but also the balance of the gut microbiome, inflammation levels, immune function, and how efficiently the body absorbs nutrients. What you eat plays a direct role in all of that, and some foods are much more gut-friendly than others.
Take meat, for example. While it’s a high-quality source of protein and key micronutrients, certain types of meat can wreak havoc on the digestive system. And if you’re not paying attention to the GI symptoms that follow, you may not realize which meats may be impacting your gut health.
"The two main variables when you consider meat and the digestive system are saturated fat content, and how much processing was required to prepare the meat," says Neil Parikh, M.D., a gastrointestinal physician with Connecticut GI and chair of the innovation committee with GI Alliance. "A guiding principle to make your meat more gut-friendly is [to] avoid ultra-processed, high-saturated fat meats."
So, what's the best type of meat for gut health? Below, Parikh shares the best and worst options, along with their impact on gut health.
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The Worst Type of Meat for Gut Health
As Parikh mentioned, ultra-processed meats high in saturated fats, such as bacon, sausage, and pepperoni, are not the best for gut health. Saturated fat delays gastric emptying, which can result in extra bloating and fullness. Higher fat content can also increase stomach acidity, worsening reflux and heartburn.
"It can also result in flares of chronic diseases such as irritable bowel syndrome," Parikh explains. "Processed and ultra-processed foods in general, including meats, come with additional preservatives, additives, nitrites, and nitrates. The latter two compounds cause intestinal inflammation, adversely alter your gut microbiome, and increase one’s risk of colorectal cancer."
With cases of colorectal cancer continuing to increase in younger adults, it's worth considering such simple dietary shifts for preserving long-term health.
The Best Type of Meat for Gut Health
On the opposite end of the gut health spectrum lie lean, minimally processed meats, such as poultry and fish. These options are lower in saturated fat, which means they move through the stomach more efficiently and are less likely to trigger reflux. Fish is also rich in Omega-3 fatty acids, which provide anti-inflammatory benefits and support a healthier gut.
"Compared to beef, lean and freshly prepared poultry has less saturated fat, making it less likely to slow down your stomach and easier overall to break down," he says. "That being said, I do not advocate for complete avoidance of beef and red meats. It's all about being mindful of the processed nature and, of course, portion size."