How Ultra-Processed Foods Affect your Gut Microbiome and Health

Do you eat a lot of food out of a box, bag or package? Is it hard to tell what the ingredients are in the food you eat just by looking at it? If so, you may be eating ultra-processed foods. While we should strive to have a nutrient dense diet, these foods are estimated to make up well over 50% of most Americans’ diets. Here is some insight into what ultra-processed foods may do to your gut and your health.

What are ultra-processed foods?

Ultra-processed foods are products made with ingredients that are much different from foods found in nature. Although they may start with natural ingredients like corn or wheat, they are stripped of nutrients, heated, pulverized, extruded and shaped during processing. The food is also packed with artificial flavoring agents and preservatives, and other additives are used to achieve the final desired texture, color, and taste of these food products to make it very palatable and to increase shelf life.

Most ultra-processed foods have little or no fiber or healthy nutrients and are engineered to make you want to keep eating them. Looking at the food label, you can usually tell if a food is ultra-processed. It will contain a long list of ingredients, many of which may be unfamiliar and sound more like chemicals than real food. Products like cookies, crackers, chips, cereal, frozen meals and sugary beverages are just some examples of products made using this process. Even if a product is marketed as healthy, it may be ultra-processed and not as healthy as you think.

Types of processed foods

Nearly all foods in a grocery store have gone through some degree of processing—even produce may be washed or chilled after harvesting. The NOVA classification system splits all food into four categories based on how processed it is:

Unprocessed and minimally processed foods

Unprocessed Foods:

• Fruits
• Eggs
• Vegetables
• Raw cuts of meat and fish
• Mushrooms
• Nuts

Minimally processed foods may be foods that are:

• Dried
• Ground
• Filtered
• Roasted
• Boiled
• Fermented
• Chilled
• Frozen
• Crushed

Processed culinary ingredients

• Oils
• Butter
• Sugar
• Salt

Processed foods

• Salted canned foods
• Candied dry fruits
• Salted meats
• Cheeses
• Breads

Ultra-processed food

• Cereal
• Mass-produced pastries
• Breads
• Cookies
• Chips
• Fast food
• Candy
• Most energy bars and protein shakes

How do ultra-processed foods affect your gut?

The processing that occurs to create these foods makes them easily absorbed by the body. In fact, it’s almost as if the food is pre-digested, causing it to effortlessly run through your digestive system. Most ultra-processed foods contain refined grains, with no beneficial fiber. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” says Preeya Goyal, a gastroenterologist at PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.” Dr. Goyal adds. Additionally, high intake of trans fat, added sugar and salt have a harmful effect on gut and brain functions. The digestive tract may not signal to our brain that we are satisfied after eating these foods. This may cause us to overeat and gain weight.

How do ultra-processed foods affect your health?

Because ultra-processed foods often contain little nutritional value and are absorbed so quickly by our digestive system, they may increase the risk of a variety of health problems. One study showed that people who ate the most ultra-processed foods had a 31 percent higher mortality rate than those who ate the least amount of these foods. Eating a large quantity of ultra-processed foods may increase the risk of obesity, type 2 diabetes, cardiovascular disease, dementia, metabolic diseases and inflammation, among other health conditions. Despite those health risks, the average adult in the US gets more than 60% of their daily calories from ultra-processed foods.

Why do Americans eat so many ultra-processed foods?

Ultra-processed foods are not only convenient, but they’re also usually economical and tasty. Many ultra-processed foods have been optimized by food companies to hit the perfect level of sweetness (or saltiness) – nicknamed “the bliss point” – to keep consumers eating. For people on the go, these foods are easy to grab and require no preparation. In contrast, if you eat mostly unprocessed foods, such as fruits, vegetables, whole grains and lean protein, time is needed to prepare the food before eating.

Ultra-processed foods are also infused with flavorings and additives that are designed to make you want to keep eating them. That means it can be hard to pass them by or to stop eating a food once you start. Ultra-processed foods are specifically designed to feed common cravings and bypass the mechanisms that tell your brain you’ve had enough and are satisfied.

The benefits of removing ultra-processed foods from your diet

While processed foods can fill your stomach and satisfy hunger, they’re NOT nourishing your body and health. Cutting out ultra-processed foods from your diet can lead to many benefits such as:

• Increased concentration and focus
• Decreased inflammation
• Improved mood
• Improved sleeping habits
• Improved skin health
• Increased energy levels
• Improved gastrointestinal health
• Possible weight loss

Not all processed foods are unhealthy. Keep an eye on the daily limits for sodium and added sugar but do enjoy your food cravings in moderation. If you find yourself constantly bloated and experience digestive issues often, talk to your primary care doctor or gastroenterologist for health advice on navigating these gut issues. Go to PIHHealth.org to find a doctor or visit PIHHealth.org/Blog to read more wellness articles.

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