Red Meat Free Days: A Working Strategy for Colorectal Cancer Prevention

Scientists from several Romanian clinics tested how much people aged 18-50 would like a one-day menu for the prevention of colorectal cancer: no red meat, with an emphasis on fiber, whole grains, legumes, vegetables/fruits and low-fat protein alternatives (fish, poultry). 75% found the diet “quite” or “very attractive,” 77% - sufficient in terms of satiety and energy; 90% are ready to eat like this at least several days a week. The main barrier is the difficulty of giving up red meat (62% of participants said this). Women rated the menu higher than men.

Background

• Colorectal cancer (CRC) is one of the leaders in cancer mortality. According to GLOBOCAN estimates, CRC is among the top three to four most common cancers and causes of cancer death in the world. In 2020, it accounted for about 10% of new cases and about 9% of cancer deaths.

• The proportion of “early” CRC in people under 50 is growing. Global reviews have documented a steady increase in early-onset CRC since the 1990s; by 2019, the number of cases and deaths had increased significantly, and in clinical practice this complicates prevention because standard screenings usually start after 45–50 years.

• Diet is a powerful modifiable risk factor.

  • IARC classifies processed meat as a Group 1 carcinogen (certainly causes CRC), and red meat as a Group 2A carcinogen (probably carcinogenic). WCRF/AICR recommends limiting both red and processed meat. In meta-analyses, the risk of CRC increases for every 50 g/day of processed meat; for red meat, the risk also increases with dose.

  • Dietary fibre and 'whole' foods are protective: systematic reviews show a reduction in CRC risk of about 10% for every 10 g/day increase in fibre, and benefits from whole grains and legumes.

• Regional context (Romania): According to IARC/Global Cancer Observatory, CRC remains among the leading causes of morbidity and mortality in the country, making dietary prevention relevant for young adults not yet covered by screening.

• The knowledge-implementation gap. Although the “less red/processed meat – more fibre” link is well established, there is little data on how willing the population is to regularly follow specific “anti-CRC” menus in real life, especially in Eastern Europe and among 18-50 year olds. This is precisely the gap that the Romanian study on the acceptability of a one-day diet without red meat and with a focus on fibre addresses.

Why is this even necessary?

Colorectal cancer remains one of the most common and deadly oncological diseases; its burden is growing in younger people (under 50 years). Diet is an important lever: every 100 g/day of red meat increases the risk of CRC by about 12-18%, and 50 g/day of processed meat - by ~17%; on the contrary, fiber and "whole" products work protectively (microbiota, short-chain fatty acids, anti-inflammatory effects).

What exactly did they do?

• We have designed a one-day “anti-CRC” diet: no red meat; lots of fiber (whole grains, legumes, vegetables, fruits, nuts) and micronutrients; fish and poultry are sources of protein.
• Acceptability was assessed using an online questionnaire in 395 healthy adults aged 18–50 years (Romania). Average age 32.4 years, 63.5% women, 90% urban residents; average BMI 25.1 kg/m².

What did they find?

• Attractiveness: 74.9% - “quite/very attractive”.
• Satiety/energy: 77.2% consider the diet sufficient.
• Willingness to switch: 90.4% - ready to eat like this at least several times a week.
• Finance: 77.2% considered the diet to be affordable.
• Barrier #1: 61.8% - It's hard to cut out red meat.
• Gender: Women gave higher attractiveness ratings (p = 0.041). In the readiness models, higher score ↔ higher readiness; no effect of BMI or education was found.

Why is this important?

• Preventative recommendations often get stuck at the implementation stage. This study shows that the idea is understood and accepted, especially if you don’t demand a 100% “forever” refusal, but offer a realistic “several days a week” regime.
• For public health, it's a signal that can be scaled up: educational campaigns, "inspiration menus" for cafeterias/cafes, nudges in health apps, targeted work with groups who find it harder to give up red meat.

What's on the plate (example of the day)

Breakfast on whole grains, beans/vegetables for lunch, fruits/nuts for snacks, fish/poultry as a protein base for dinner, no red meat and more fiber - this is the "skeleton" of the proposed day. According to the participants, dinner and the first snack were the most popular.

Limitations (honestly)

• This is a cross-section and a survey: we are talking about acceptance and intentions, and not about real months of follow-up and clinical outcomes.
• The sample is urban and educated, which may overestimate the acceptability estimate. Tests are needed in other groups and over a long distance (adhesion, biomarkers, weight/lipids/stool tests).

What does this mean for the reader?

• Start with the “weekday rule”: 3-5 days a week, have a red meat-free plate, focusing on fiber (≥25-30 g/day).
• Change, don’t “forbid”: steak → fish/poultry/legumes; sausage → chickpeas/beans + whole grain side dish; white bread → whole grain.
• Penny for penny: legumes, cereals and seasonal vegetables are budget-friendly.
• And remember: consistency is important for the gut - even a "partial week" already benefits the microbiota. (This is consistent with the high willingness to eat this way several days a week.)

Source: Belean M.-C. et al. Nutrients (2025) - “Acceptability of a Colorectal Cancer-Preventive Diet Promoting Red Meat Reduction and Increased Fiber and Micronutrient Intake: A Cross-Sectional Study in Romanian Adults.” https://doi.org/10.3390/nu17142386