
In clinic, I focus on adding foods to a client's diet to enhance diversity for a healthy microbiome. However, if I had to suggest reducing a specific food group, it would be ultra-processed foods (UPF). These foods have been through several industrial procedures and they contain ingredients like preservatives, emulsifiers and sweeteners. They are often packed with sugar, salt, and unhealthy inflammatory fats, while lacking essential nutrients like fibre, vitamins, and minerals (1).
UPF negatively impact gut health and can lead to hormone imbalance, anxiety, weight gain, disregulated blood sugar, and long term negative health outcomes like diabetes, obesity and heart disease (2).
Let’s look at the statistics…
On average, 50% of a typical UK shopping basket consists of ultra-processed foods, and two-thirds of children’s diets are made up of these foods (3).
Recent studies show that UPFs increase energy intake and cause weight gain (4).
One study found that diets high in UPFs were linked to a 79% higher risk of obesity (5).
Which foods are ultra-processed?
According to the NOVA scale, foods are classified into four categories based on their processing level (6).
Unprocessed or minimally processed – These are whole foods close to their natural state (fresh fruits and vegetables, eggs, meat, lentils, rice, nuts and seeds, milk and yogurt, herbs and spices).
Processed culinary ingredients (flour, sugar, butter, pasta, olive oil).
Processed foods – Made using ingredients from groups 1 and 2, they are processed to some extent but still include some whole foods (traditionally made sourdough bread, fermented foods like kimchi, canned vegetables, cured meats).
Ultra-processed foods – Made using refined ingredients and additives like emulsifiers and modified starch (ready meals, sweets, fast food, fizzy drinks, hot dogs, pastries, margarine but also items that are marketed as healthy like cereal 'high in vitamins', pasta sauce, bread, oat milk etc).
Food manufacturing has become more complex over the years, moving beyond simple methods like freezing, fermenting, or pasteurising. Now, it involves multi-stage processes often requiring scientists and advanced machinery (7). Manufacturers are very ‘clever’ – they figure out how to make packaged foods as tasty as possible with a long shelf-life to maximize sales (8).
A lot of effort goes into creating the ‘bliss point’ – the perfect mix of sugar, salt, and fat that gives the most pleasure or “bliss” to the consumer (9). UPFs are also very easy to eat – they come in handy packs, tubes, and pots and don’t require much chewing, so you can quickly eat a whole pack of biscuits or a bag of crisps without getting a signal from your body that you're satisfied or full.
This is bigger than you, it's not about a lack of will-power. Education is power.
How do UPFs affect your health?
UPFs are high in sugar, inflammatory fats, salt, empty calories, and often contain food additives. These can cause inflammation, increase blood glucose and insulin resistance, raise waist circumference, blood pressure, and unhealthy cholesterol levels, all of which can lead to heart disease, type 2 diabetes, and obesity.
These foods are designed to be addictive making us never quite satisfied often leading to over consumption.
How do UPFs damage the gut?
Ultra-processed foods lack fibre and plant nutrients, both of which are essential for optimal gut health.
UPF ingredients reduce both the variety and number of beneficial gut bacteria.
A depletion in beneficial bacteria in the gut can lead to issues like anxiety, heightened perimenopausal symptoms, hormonal imbalance and reduced overall immunity to infections.
UPF often have additives like artifical sweeteners, emulsifiers, preservatives and 'natural flavouring' that can disrupt the gut's balance (10).
A diet high in UPFs can increase harmful bacteria.
UPFs can harm the gut's delicate lining, letting unwanted substances into the bloodstream, causing inflammation. Often referred to as a leaky gut, this inflammation doesn't always present as a gut issue. It can appear as brain fog, sore joints, autoimmunity, hormone imbalance or anxiety.
How is gut health related to hormone health?
Appropriate digestion and breakdown of fat, protein and carbohydrates are essential for hormone building blocks.
Gut health impacts cholesterol and cholesterol is the precursor for ALL steroidal sex hormones.
Absorbtion of nutrients that are essential for hormone porduction including iron, vitamin D, zinc and B vitamins are absorbed in the small intestine.
Gut microbes influence blood sugar affecting hormone balance.
Leaky gut causes general inflammation which can impact progesterone levels, ovulation and mood.
Bacteria and the microbiome can impact nerve stimulation and the functioning of the nervous system (and the signals going from the brain to the adrenal glands).
Progesterone is linked to gut motility and constipation can contribute to oestrogen dominance.
Inflammation hinders hormone production and detoxification.
Increased inflammation is also linked to increased histamine causing allergy like symptoms and can worsen PMS, PMDD, period pain and heavy periods.
Tips for reducing UPF
Avoid packaged foods with more than 3-5 ingredients.
If you see an ingredient that you wouldn't find in a normal domestic kitchen, put it back on the shelf!
Plan your meals and snacks – this makes you less likely to grab convenience foods.
Cook from scratch when you can – check out 5 of my favourite quick and easy recipes for breakfast, lunch, dinner, drinks, and snacks below.
5 Recipes to get you started

It’s not about avoiding UPF entirely or even feeling guilty for eating them, but by making more informed choices, we can ultimately reducing our overall proportion of UPF in the week and opt for homemade versions when possible. These small choices can have a big effect on our overall short and long term health.
Are you curious about how a health coach could help you implement healthier habits for you and your family?
I offer a free 15 min clarity call which I welcome you to book in with me here.
Let's take care of you.
Alisa x
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