Diets High in Red and Processed Meat Linked to Colon Cancer, Study Finds

Now that the Fourth of July is over, may want to reconsider what the classic American diet full of red and processed meat is doing to your health. A new study just published in the journal Gastroenterology suggests that a diet high in red and processed meat is linked to a higher risk of colon cancer.

Researchers from Brigham and Women’s Hospital in Boston examined data from over 134,000 participants (collected in two nationwide cohort studies) to determine how the intestinal microbiota was affected by the traditional Western diet, high in meat. The researchers compared dietary patterns and Escherrichiacoli (E. Coli) bacteria levels that showed up in colorectal tumors and found that the nutrient-poor Western diet stimulates the cancer-inducing colibactin – a substance derived from E. Coli.

Currently, colon cancer is the third most common and second deadliest cancer in the United States, claiming over 50,000 lives every year. This recent study offers significant guidance in how to eat to prevent potential future colon cancer diagnoses. When examining the bacterial strains known as polyketide synthase (pks), the team found that the colorectal cancer patients following a Western diet showed higher levels of pks+ E. Coli, which led them to see the connection between meat-eating, this strain of bacteria, and the potential growth of tumors.

"These findings support our hypothesis that Western-style diets increase colorectal cancer risk through its effect on pks+ E. coli," Shuji Ogino, MD, Ph.D., MS, lead author of the study from the Program in Molecular Pathological Epidemiology in the Department of Pathology at the Brigham, said. "This is the first study to link the Western diet with specific pathogenic bacteria in cancer. Our next question is which component of western-style diet and lifestyle relates to colorectal cancer containing this bacterial species."

The study also notes that the Western or American diet can cause intestinal inflammation – a common precursor to colorectal tumors. The conventionally unbalanced diet leads to many risks for patients, and now, this study joins a growing body of research that also links E. Coli and associated bacteria to colorectal cancer risk factors. The research teams hope that this study will encourage prevention methods through dietary change.

“As a society, we do not generally recognize the importance of prevention. Rather, we always regret after harms happen (e.g., cancer occurs),” Ogino told Medical News Today. “We need to change our mindsets and become proactive. Media is very hot about new treatment for end-stage cancer patients, which may prolong life for a few months. While this is important, it is much better to prevent. If we can prevent 10 percent of colorectal cancer cases, 150,000 new CRC cases each year — in the U.S. — would become 135,000 new CRC cases. You can see 15,000 people each year do not need suffer side effects of treatment or surgery. This would be a big impact.”

This research also considered other factors including body mass index, tobacco consumption, family history, physical activity, and alcohol consumption. The study authors noted that much more research is needed to appropriately determine the risk factor levels and how the American diet influences the microbiota over time.

Last summer, the Physicians Committee for Responsible Medicine filed a lawsuit that requested California to add processed meats to the carcinogen list. This move highlighted the increasing understanding that the meat central to American diets could increase cancer risks significantly. One recent study from this March suggested that giving up meat lowers your risk of cancer by 14 percent. This research adds to the body of research that shows that plant-based diets can lower your risk of dying from several causes of mortality.

Convincing Americans to eat less meat is a difficult task, but the research is increasingly showing how red meat consumption is deadly. One study found that red meat consumption raises the risk of fatal heart disease by 18 percent. By reducing meat consumption or adapting the Western diet with healthier alternatives, Americans can improve prevention methods for several diseases.

For more of the latest studies, visit The Beet's Health & Nutrition articles. 

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.