In this special series, guest writer Dr Libby Weaver shares her health insights. This week we’re talking about gut health and the impact of ultra-processed foods.
You might have heard about ultra-processed foods (UPFs), but do you know the extent of their impact on your health – particularly your gut?
From packaged snacks and sugary breakfast cereals to flavoured yoghurts and frozen meals, UPFs are alarmingly prevalent. Their convenience and long shelf life have contributed to their rising consumption worldwide, but the hidden costs to our health may far outweigh the benefits of their accessibility. Emerging research has begun to uncover what for many, common sense has suggested all along: that the detrimental effects UPFs can have on our wellbeing, in particular our gut health, are cause for concern.
Your gut lining acts as a protective barrier, preventing harmful substances from entering your bloodstream while allowing nutrients access. Additives commonly found in UPFs, such as emulsifiers and artificial sweeteners, can weaken this barrier. This weakening may lead to increased intestinal permeability, often referred to as “leaky gut syndrome”. When the gut barrier is compromised, unwanted particles, including partially digested food particles, problematic substances (“toxins”) that have been consumed, as well as bacteria, can enter the bloodstream, triggering inflammation and potentially contributing to chronic conditions like auto-immune diseases and allergies.
Inflammation is another significant concern linked to excess UPF consumption. Many of these foods contain inflammatory agents, such as trans fats and highly refined oils, which can exacerbate gut-related issues and heighten the risk of gastrointestinal conditions. Over time, chronic low-grade inflammation can spill over into other systems inside us, contributing to conditions like inflammatory bowel disease, metabolic syndrome and mental health challenges.
The trillions of bacteria that reside in your gut – collectively known as the gut microbiome – play a critical role in digestion, immunity, mood regulation and more. UPFs can disrupt this delicate ecosystem, leading to a state called dysbiosis. Refined sugars and artificial ingredients in UPFs can feed harmful bacteria and yeast, allowing them to overgrow and crowd out beneficial microbes. This imbalance doesn’t just affect your gut; it has far-reaching consequences for your immune system, mental health and overall vitality.
The effects of UPFs aren’t confined to the digestive system either. Studies have linked these foods to a heightened risk of serious health issues, including type 2 diabetes, obesity, heart disease and even certain cancers. The high glycaemic load of UPFs, coupled with their lack of fibre and essential nutrients, can wreak havoc on your body’s ability to regulate blood sugar and manage inflammation.
Why are ultra-processed foods so harmful?
What exactly makes UPFs so harmful? Science doesn’t have a clear answer as yet. However, according to preclinical studies, the likely culprits are the additives – sweeteners, colouring agents, emulsifiers and even nanoparticles – commonly found in these foods. These substances can irritate the gut lining, disrupt microbial balance and alter the gut’s overall function. Unfortunately, these additives are not limited to UPFs alone. Many seemingly innocuous processed or packaged foods, like sauces, breads and even some cheeses, can contain these hidden disruptors.
As the saying goes, “the dosage makes the poison”. While the amount of additives in each product may be small, their cumulative effect across days, weeks and years can add up significantly. This is especially concerning for children, whose eating habits formed early in life often persist into adulthood. The dopamine surge caused by the refined carbohydrates in UPFs can create addictive tendencies, further embedding these foods into daily routines.
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Advertise with NZME.Counteracting the harm
It can be helpful to think of it this way: there’s no such thing as junk food – there’s just junk and there’s food. As humans, we’re designed to eat food. Whole, real foods provide the nutrients needed to fuel our bodies, support gut health and maintain overall wellbeing. In contrast, UPFs are often devoid of the nutrients that our bodies require, offering instead a barrage of substances that detract from health. To safeguard your health and that of your family, becoming a conscientious label reader is vital. Check ingredient lists and steer clear of products with additives, preservatives and other unfamiliar components. Look for foods with minimal ingredients, prioritising those that you could reasonably replicate in your own kitchen.
Supporting your gut health is also essential. Embrace whole real foods. Build your meals around plenty of vegetables and good-quality proteins; fruit, whole grains, nuts and seeds too if you digest them well. These foods naturally contain the fibre, vitamins, minerals and other substances needed to support gut health. Eat a wide variety of foods – particular plants. A varied way of eating feeds a diverse microbiome, which is key to resilience and overall health. Minimise consumption of packaged foods, especially those with long ingredient lists full of unrecognisable components.
The food we eat is meant to nourish us, not deplete us. UPFs may be convenient, yet their impact on your gut – and your overall health – is anything but convenient. By making simple shifts toward whole, real foods, you can support your gut, enhance your energy and pave the way for long-term wellbeing. Start small and build from there – your gut (and future self) will thank you.
Dr Libby Weaver PhD is a nutritional biochemist, 13 times best-selling author and international keynote speaker. For more on balancing your hormones, visit Drlibby.com
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