Want to structure your meals so that they benefit your gut? Stop centering them around meat. “We know, based on many studies, that a predominantly plant-based diet is better for gut and overall health, rather than meat being the main dish,” says Dr. Leybelis Padilla, MD FACG, a gastroenterologist and the founder of Unlocking GI.
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He explains that when you eat meat primarily, you might miss out on this beneficial fiber, which can then lead to inflammation in the gut.
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The Worst Type of Meat for Gut Health, According to Gastroenterologists
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Dr. Parikh says that what makes ultra-processed meats like these particularly bad for the gut is that they contain nitrates, which he says can cause inflammation and increased gut permeability, also known as “leaky gut.” Scientific research shows that processed meat can be especially harmful when it’s cooked at a high heat, like when grilling hot dogs, for example. Both doctors also say that ultra-processed meats decrease beneficial gut bacteria, another reason why they recommend not eating them regularly, if at all.
When you are going to eat meat, Dr. Parikh recommends opting for lean meats, like unprocessed chicken. “Fish, especially those rich in omega-3 fatty acids like salmon and sardines, have antioxidants and serve as gut anti-inflammatory agents,” he adds. In fact, scientific research shows that fish is a fantastic food for gut health, helping to support the microbiome and prevent inflammation.
When you start experimenting with plant-based proteins such as beans, chickpeas, tofu and nuts more regularly, you’ll see how versatile they can be and that there is no shortage of delicious meals you can make with them. Best of all? Your entire body will benefit.
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Sources:
Dr. Leybelis Padilla, MD FACG, gastroenterologist and the founder of Unlocking GIDr. Neil Parikh, MD, gastroenterologist at Connecticut GIAnand, R., Sahil, R., Jain, M., et al. (2025). Plant-Based Diet as a Precursor to Human Gut Diversity. Journal of Nutrition. doi: 10.1016/j.tjnut.2025.11.020.Shen, X., Tilves, C., Kim, H., et al. (2024). Plant-based diets and the gut microbiome: findings from the Baltimore Longevity Study of Aging.The American Journal of Clinical Nutrition. 119(3):628-638.Diakité, M.T., Diakité, B., Koné, A., et al. (2023). Relationships between gut microbiota, red meat consumption and colorectal cancer. Journal of Carcinogenesis & Mutagenesis. 13(3):1000385 Rondinella, D., Raoul, P.C., Valerani, E., et al. (2025). The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier.Nutrients. 17(5):859 Noreen, S., Hashmi, B., Aja, P.M., et al. (2025). Health benefits of fish and fish by-products—a nutritional and functional perspective. Frontiers in Nutrition. 12:1564315. doi: 10.3389/fnut.2025.1564315Hence then, the article about this is the worst type of meat for gut health according to gastroenterologists was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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