Cut down on fat and processed meat
The problem with high fat, processed foods is that they cause havoc with our digestion and are very harmful towards our health in terms of cardiovascular disease and cancers. Lean meat can certainly form part of a healthy meal / diet but too much red meat, fatty foods and processed meats particularly can increase our risk of developing bowel cancer.
We have all over eaten at some point; I am a sucker for that piece of cheesecake that is calling to me ‘eat me!….eat me!..’ even though I know I will struggle to find room for it; you must know that ‘ready to burst’ feeling when we need to lie down (or you are desperately trying to release the belt on your trousers without anyone noticing) and those unpleasant sensations are probably worse when you have had a particularly large, rich and fatty meal. High-fat foods take longer to digest so will stay in our stomach for a longer; a nice oily take-away curry will probably remain in your stomach for up to 6hrs! During this time, your stomach continues to release hydrochloric acid (needed for digestion of protein) which can bubble up into the oesophagus and cause heartburn or contribute to stomach (and duodenal) ulcers.
Fatty or greasy foods like processed meats (pies, sausages, and pasties), crisps, cakes, biscuits and rich desserts can all make symptoms worse.
Overconsumption of processed meats has been linked to various cancers of the digestive system (particularly stomach cancer and bowel cancer) and high fat foods also exacerbate IBS symptoms.
It is recommended in the UK that we eat no more than 70g/day of red or processed meat; unfortunately 4 in 10 men and 1 in 10 women eat more than 90g/day.
What does 70g look like?
Its pretty much what you get in a Big Mac (my claim to fame being that I have never actually eaten one of these!)
Typical servings we might get when eating out often contain more than the recommended amount: I pinched this from the NHS Choices site (http://www.nhs.uk/Livewell/Goodfood/Pages/red-meat.aspx)
- A portion of Sunday roast (three thin-cut slices of roast lamb, beef or pork, each about the size of half a slice of sliced bread): 90g
- A grilled 8oz beef steak: 163g
- A cooked breakfast (two standard British sausages – often sold in packs of eight that weigh 1lb or 454g and two thin-cut rashers of bacon): 130g
- A large doner kebab: 130g
- A 5oz rump steak: 102g
- A quarter pounder beefburger: 78g
- A Peperami: 25g
What is the connection between red meat, processed meat and bowel cancer?
It is the iron content of these foods that has been linked to bowel cancer risk . This is because most dietary iron is not absorbed very well and so remains in the gut, to which the gut wall is exposed. The iron damages the cells of the gut wall that could lead to cancerous changes taking place. Meat, especially red and processed meat, is almost exclusively the source of this iron.
According to a report by the Scientific Advisory Committee on Nutrition (in 2010) It is not yet possible to discern a clear threshold level of intakes of red or processed meat associated with increased bowel cancer risk because it is actually very hard to consistently categorise and quantify red and processed meat intake. I am now following the Gut Health and Food Safety Blog http://blogs.ifr.ac.uk/ghfs/2014/04/bowel-cancer-aware-njb/which talks about their interesting work on bowel cancer; they are also looking at other nutrition factors such as folic acid, vitamin D and selenium and bowel cancer, so watch that space.
I should add however that poultry and other white meats are perfectly fine (if we go for the lower fat, lean options still) and that reducing red meat intake to 70g should not increase your risk of becoming iron deficient or anaemic; it will improve your overall health though!
Tip No. 4 on its way tomorrow! 🙂