In a four-week randomized study, healthy adults consuming high amounts of red and processed meat saw unfavorable gut changes—like reduced beneficial microbes and increased markers linked to colon cancer. However, adding 200 g/day of mixed berries significantly boosted intake of protective nutrients and polyphenols, maintained healthier gut microbiota, increased fecal levels of anticancer metabolites (like p-coumaric and protocatechuic acids), and reduced the viability of colon cancer cells exposed to fecal water. These findings suggest berries may help counteract the carcinogenic effects of a meat-heavy diet and support colorectal cancer prevention.
Source: https://www.sciencedirect.com/science/article/pii/S0955286325000695?via%3Dihub
