What you eat can influence your risk of colorectal cancer, and evidence suggests that regularly consuming processed meats like hot dogs and sausage is a risk factor. Yet a recent poll suggests that 45% of Americans are unaware of the link between these meats and an increased risk of the disease, which is now the leading cause of cancer-related deaths among people under 50.1

Registered dietitian Taylor Janulewicz, RDN, who specializes in nutrition and cancer, said she isn’t surprised by the poll’s results. Conducted in early February by Morning Consult and the Physicians Committee for Responsible Medicine, which advocates for plant-based diets, it highlights how medical information can get lost in the shuffle. “There’s so much misinformation out there about diet and health,” Janulewicz said. “It’s easy for people to miss or misunderstand real risks.”

So just how risky is eating processed meats? Here’s what you need to know.

What Are Processed Meats?

Processed meat is different from fresh cuts like beef, pork, or lamb. What sets it apart is that it undergoes preservation or flavor-enhancing methods such as curing, smoking, salting, or the addition of chemical preservatives, according to Janulewicz. “These steps change the meat from its original state, extend its shelf life, and often intensify flavor,” she said.

Common examples of processed meats include bacon, pastrami, beef jerky, ham, salami, and biltong.

What Research Suggests

For more than a decade, the World Health Organization has classified processed meats as a Group 1 carcinogen. This designation means there is “sufficient evidence” that consuming processed meat causes cancer in humans—specifically colorectal cancer, Steven Lee-Kong, MD, chief of colorectal surgery at Hackensack University Medical Center, told Health. Other Group 1 carcinogens include tobacco smoke and asbestos.2

“Importantly, this [WHO classification] reflects the strength of the evidence, not the magnitude of the risk,” said Vikram Tarugu, MD, a gastroenterologist who specializes in gastrointestinal oncology. When it comes to actual risk, studies suggest that consuming 50 grams of processed meat daily—the equivalent of about two strips of bacon or one hot dog—raises your risk of colorectal cancer by roughly 18%.3

This relative increase may sound alarming, but Lee-Kong noted that it translates to only a slight rise in absolute risk. While the average person’s lifetime risk of developing colorectal cancer is about 5%, an 18% relative increase would raise it to roughly 5.75%—an absolute increase of less than one percentage point.

Why Processed Meat Raises Risk

Several reasons explain how processed meat affects colorectal cancer risk. One key factor is that these meats are preserved with nitrates and nitrites, Lee-Kong said. “When you consume these meats, the nitrites can react in the acidic environment of your stomach and in your gut to form N-nitroso compounds,” Lee-Kong said.3 “These compounds are known to be carcinogenic, meaning they can damage the DNA of the cells lining the colon.” If the damage isn’t repaired, it can lead to mutations that may eventually result in cancerous growth.

Meanwhile, certain cooking techniques like smoking and curing can create other harmful compounds, such as heterocyclic amines and polycyclic aromatic hydrocarbons, Janulewicz said.3 “Research shows that these substances can damage cells in the lining of the colon and rectum, increasing the risk of cancer over time.”

Simple Ways to Cut Back

The American Institute for Cancer Research recommends limiting red meat to no more than three portions a week, or about 12 to 18 ounces cooked, and eating little—if any—processed meat.4 “The most common advice is to avoid [processed meats] or save them for occasional consumption rather than making them a regular part of your diet,” Lee-Kong said. “Think of them as a rare treat, not a daily staple.”

If you want to cut back on processed meats, a few simple swaps can make it easier:

• Batch-cook for easy lunches. Prepare a batch of chicken, turkey, fish, or beans at the start of the week. Use them in sandwiches, salads, pizzas, and other meals instead of processed red meats.
• Change up your breakfast proteins. If you’re a bacon or sausage eater, try rotating in other protein-rich foods like eggs, Greek yogurt, or beans.
• Reduce, rather than eliminate. For example, top a pizza with half pepperoni and half vegetables.
• Save for special occasions. Reserve foods like hot dogs and bacon for birthdays or other celebrations—you may enjoy them even more this way.

Other Ways to Lower Colorectal Cancer Risk

Besides cutting back on processed meats—and alcohol, which is also linked to increased colorectal cancer risk—think about adding to your diet with protective foods and nutrients.5 “Diets rich in fruits, vegetables, whole grains, and dietary fiber are strongly associated with a lower risk of colorectal cancer,” Lee-Kong said. “Specific protective components include fiber, which aids digestion, and a variety of vitamins and minerals.”

Finding physical activity you enjoy is also key. Research suggests that regular exercise could help prevent 15% of colon cancers.6

Finally, don’t pass up your annual screening. “The single most impactful thing any adult can do is get screened—colonoscopy starting at age 45, or earlier with risk factors,” Taragu said. “No dietary change substitutes for that.”