The rise of ultra-processed foods: a health crisis in the making

Ultra-processed foods (UPFs) are everywhere, but could the convenience they offer come at a cost to our health?

From packaged snacks and sugary drinks to ready meals and breakfast cereals, ultra-processed foods make up a significant part of many people’s diets. While not all processed foods are unhealthy, diets high in ultra-processed foods have been associated with an increased risk of several chronic health conditions.

So, what are ultra-processed foods, how might they affect your gut health and overall wellbeing, and what can you eat instead?

In this article, we explore the potential health effects of UPFs and share practical ways to increase your intake of fibre-rich, minimally processed foods.

What are ultra-processed foods?

Ultra-processed foods (UPFs) are industrially manufactured products that typically contain multiple ingredients, including substances or additives not commonly used in home cooking. Examples can include flavourings, colourings, emulsifiers and certain sweeteners.¹

Under the NOVA food classification system, ultra-processed foods are distinguished from minimally processed foods by their formulation and the types of ingredients and processes used to make them. Examples include soft drinks, packaged confectionery, some breakfast cereals, instant noodles and many ready meals.

However, not every processed food is ultra-processed, and the nutritional quality of products can vary considerably. Understanding the ingredients, nutritional content and overall balance of your diet is more useful than judging a food by its processing level alone.

The journey of UPFs began in the mid-20th century with the rise of industrial food processing, which aimed to increase food shelf life, convenience, and palatability.²

These products became staples in households due to their affordability and ease of preparation, leading to a significant shift in dietary patterns worldwide, especially in Western culture.

Why UPFs are harmful

High consumption of ultra-processed foods has been associated with several adverse health outcomes.

They are typically high in unhealthy fats, sugars, and salt, yet low in essential nutrients, including vitamins, minerals, protein, and dietary fibre. This imbalance contributes to numerous health problems, including noncommunicable diseases (NCDs) such as obesity, type 2 diabetes, cardiovascular disease, and certain cancers. These NCDs are collectively responsible for almost 70% of all deaths worldwide.³

The increase of poor-quality UPFs in people’s diets also leads to the deprivation of whole foods, such as fruit, vegetables, whole grains, and lean proteins, which are rich in essential macro and micronutrients. These nutrients are crucial for development, maintaining energy levels, and supporting bodily functions. By prioritising UPFs over whole foods, you miss out on fibre, vitamins, minerals, and antioxidants that support overall health and prevent chronic diseases.

Impact on gut health & your microbiome

Your gut microbiome, a complex community of trillions of microorganisms, is essential for digestion, immune function, and mental health. The additives and artificial ingredients in UPFs can disrupt this delicate ecosystem, which plays a crucial role in maintaining overall health.⁴ The lack of dietary fibre in UPFs deprives beneficial bacteria of their primary food source, leading to reduced diversity and an increase in harmful bacteria. This dysbiosis (microbial imbalance) can cause inflammatory bowel disease, irritable bowel syndrome, and has been linked to mental health issues like depression and anxiety.⁵⁶

Other health implications

The consumption of UPFs has far-reaching health implications beyond gut health.

These foods are often nutrient-poor, meaning they lack essential vitamins and minerals necessary for proper bodily functions. Regularly consuming UPFs can lead to nutrient deficiencies, weakened immune systems, and impaired growth and development in children and adolescents.⁷ There is also evidence showing how certain artificial ingredients, including aspartame, an artificial sweetener widely used in various food and beverage products, can be neurotoxic and cause behavioural and cognitive issues.⁸ The high-calorie, low-nutrient nature of these foods also contributes to the global obesity epidemic, exacerbating public health challenges.

UPFs in the UK: The facts

UPFs comprise more than half the total dietary energy consumed in the UK.⁹ The UK’s National Diet and Nutrition Survey reveals a concerning trend: adolescents get two-thirds of their daily calories from UPFs.¹⁰ This reliance on processed foods at such a critical stage of development poses significant health risks. The overconsumption of UPFs in youth can set the stage for lifelong health problems, including metabolic disorders, poor mental health, and chronic diseases. The increase in UPFs leads to a decrease in whole foods consumption and dietary fibre. In the UK, the average fibre intake is about 18 g/day, while the recommended intake is 30 g/day.¹¹

Solutions & best practices

Reducing your reliance on ultra-processed foods and choosing more minimally processed, nutrient-rich foods can be a practical step towards improving your overall diet.

When grocery shopping, carefully check ingredient lists and avoid products containing artificial substances or ingredients with unfamiliar or chemical names. Opt for products made from whole foods.
Cooking meals from scratch using fresh, whole ingredients is another effective strategy. These include colourful fruits and vegetables, whole grains (such as amaranth, millet, quinoa, and buckwheat), legumes and pulses (like chickpeas, beans, and lentils), nuts, seeds, and a variety of herbs and spices. Including a diverse range of these whole food groups in your daily diet ensures you meet the recommended intake of fibre and other essential nutrients.
Avoid fizzy or sugary drinks, and replace them with healthier alternatives like tea, kombucha, water kefir, and make sure to consume at least 2 litres of water or fluids daily.
Incorporating fermented foods, which are rich in probiotics essential for gut health, is also important. Foods like kefir, kombucha, tempeh, miso, natural live yoghurt, sourdough, gherkins, sauerkraut, kimchi, and natto have been part of traditional diets for centuries and offer numerous health benefits.

By adopting these traditional dietary practices and eating like your grandparents or ancestors, we can significantly improve your overall health and well-being. Shifting dietary habits towards whole foods rich in essential nutrients is crucial for improving health outcomes. By understanding the dangers of UPFs and the importance of a balanced diet, you can make informed choices that support long-term health and well-being.

Explore our high-fibre meal plans providing around 30 grams of fibre per day for inspiration, or discover our collection of fibre-rich whole-food recipes to help you plan balanced, satisfying meals.

Questions? Contact one of our Nutritional Therapists via live chat 8 am to 8 pm on weekdays for bespoke advice on gut wellness.