What are Ultra-Processed Foods?
Ultra-processed foods (UPFs) have emerged as a critical, yet often overlooked, driver of chronic disease burden and compromised wellbeing. Defined as edible products formulated with substances of rare or no culinary use – alongside cosmetic additives such as stabilisers, colourants, flavour enhancers, emulsifiers, and sweeteners – UPFs are engineered to extend palatability, profitability, and shelf life.1,2 Comprising formulations designed for exclusive industrial use, UPFs undergo multiple industrial processes – hence the term ‘ultra-processed’.1 In many Western countries, they dominate the food supply – UPFs account for 57% of adult dietary energy intake in the United States2 and between 42–58% in Australia.3
The health impacts of UPF extend beyond macronutrient imbalances and low micronutrient density. The risks lie not only in what they lack, but in what they add. The industrial processing and packaging of UPFs introduces a range of biologically active compounds, including:
Bisphenol-A4 Emulsifiers and thickeners 5,6 Advanced glycation end products 7 Artificial sweeteners 8 Acrylamide* 9 Monosodium glutamate (MSG) 10 Sulphites 11
These compounds exert additional biological stress beyond nutrient displacement, impacting gut barrier integrity [‘leaky gut’], immune activation, oxidative stress pathways, and microbiota composition. Importantly, recent studies also identify UPFs as a significant dietary source of microplastics – byproducts of manufacturing, packaging, and heating. For instance, chicken nuggets contain 30 times more microplastics per gram than unprocessed chicken breast.12 Microplastics are now being detected in human brains, with 3–5x higher levels in individuals with dementia,13 raising profound concerns about neurotoxicity, inflammation, and mental health consequences.14
*Acrylamide is a chemical formed during high-temperature cooking and processing of starchy foods such as chips, crackers, and cereals. Classified as a probable human carcinogen, it has also been shown to increase oxidative stress and inflammation in humans, contributing to cardiovascular risk factors.9
The Clinical Evidence
A growing body of research demonstrates strong associations between high UPF consumption and a wide range of adverse health outcomes:
Higher prevalence of obesity, cancer, diabetes, cardiovascular disease, thyroid disease, and depression2,15,16 Chronic inflammatory diseases17 Endothelial damage7 Altered gut microbiota,7,18 prolonged transit time and a higher risk of constipation, even after adjusting for fibre and water intake14,19
Interestingly, high intakes of UPF are also associated with increased prescription medication use and laxative use.2,14 The mental health impacts are equally concerning. A large umbrella review published in the BMJ, spanning nearly 10 million participants, found that high UPF intake was associated with:
22% higher risk of depression 48% higher risk of anxiety 41% higher risk of poor sleep outcomes13,20
Importantly, not all processed foods are created equal. Some whole-grain breads, organic cereals, and yoghurts may offer protective effects,2 but the most harmful categories – sugar-sweetened beverages, artificially sweetened beverages, processed meats, and ready-to-eat meals are consistently linked to elevated cardiovascular and metabolic risk.2
Why It Matters for You
Many people often underestimate their intake of UPFs and the role of food processing in their health outcomes – focusing on calories, salt, fat, or sugar content alone. Many UPFs are marketed as “better for you” via fortification or nutrient claims, obscuring the cumulative harm of their additives and structural transformations.
Moreover, many people unknowingly consume hidden UPFs in categories they perceive as “healthy” such as flavoured yoghurts, protein bars, plant-based milks, and certain breads. Without practitioner guidance, these exposures remain unaddressed.
How your qualified naturopath can help:
Increased exposure represents a modifiable risk factor – one that can meaningfully shift outcomes in chronic disease, gut health, and mental wellbeing. Personalised dietary counselling that helps you identify and reduce your top UPF contributors. Even modest dietary shifts – from UPFs toward minimally processed, whole foods – deliver measurable health gains.
Remember, if you are considering having baby in the near future, it’s never too early to prepare your body. Everything you consume and are exposed to will have an impact on your fertility, pregnancy and future health of your baby — you have the power to make those outcomes wonderful.
Source: Article based on Education Update by PracConnect
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