Catherine Clark

 Processed Meats and Colorectal Cancer: What You Need to Know

When we think about reducing our cancer risk, we often hear about quitting smoking, limiting alcohol, and staying active. But there’s another important — and often overlooked — factor that deserves our attention: processed meat.

We’re now seeing a rise in colorectal cancer (CRC) among younger adults, not just older populations. That means it’s time to look more closely at everyday dietary habits that may contribute to risk — including that regular serving of bacon, ham, or sausages.

What the Research Tells Us

A growing body of scientific evidence shows a clear link between processed meat consumption and increased risk of colorectal cancer. Processed meat includes any meat that’s been altered for preservation or flavour — think salting, curing, fermenting, or smoking.

In fact, the International Agency for Research on Cancer (IARC), part of the World Health Organization, classifies processed meats as carcinogenic to humans. That means there is strong evidence these meats can cause cancer, especially colorectal cancer.

One large UK study found that eating just 70g of red and processed meat per day was associated with a 40% increased risk of colon cancer. Another 2025 study involving over half a million women found that just 30g of processed meat daily was enough to raise CRC risk by 8%.

Why Processed Meats Are Harmful

So, what’s the problem with processed meats? It’s not just the meat itself — it’s the compounds that are added or formed during processing and cooking:

• Nitrates and nitrites used in curing form N-nitrosamines, powerful cancer-causing agents.
• Heterocyclic amines form when meat is cooked at high temperatures.
• Polycyclic aromatic hydrocarbons from smoking or charring can damage DNA.

These compounds can work together to disrupt gut health, trigger inflammation, and increase the risk of DNA damage — all of which play a role in the development of colorectal cancer.

So, What Can You Do?

The World Cancer Research Fund recommends limiting red meat to three servings per week — and processed meat? Ideally, very little, if any at all.

If you’re someone who enjoys bacon or deli meats regularly, start by making small changes:

• Swap in plant-based or whole-food protein sources like legumes, tempeh, or eggs.
• Choose fresh, unprocessed meats and cook them gently (e.g., stewing, baking, or slow-cooking rather than grilling or frying).
• Make vegetables and fibre-rich whole foods the stars of your meals.

We don’t need to eliminate these foods completely, but we do need to pay attention to frequency, portion size, and preparation methods. Remember — prevention is powerful, and even small changes can make a meaningful difference over time.

If you’re experiencing digestive symptoms, fatigue, or simply want to understand how to eat healthier, let’s talk. Holistic healthcare offers powerful support for prevention and healing — from food and lifestyle to gut health and mindset.

Source: Don’t Overlook Processed Meat as Colorectal Cancer Risk Factor - Medscape - April 02, 2025.