How UPFs Are Wrecking Your Gut

Imagine more than half of everything you eat in a day is designed in a factory, not grown in the ground. That's the reality for many in the UK, where ultra-processed foods (UPFs) make up a staggering 57% of our energy intake. This is a problem for your health. Scientists are increasingly finding UPF consumption is correlated with a higher risk of death from disease. The additives, processed ingredients, and lack of fiber in UPFs can promote chronic inflammation throughout the body, contributing to a range of health issues. Feeling constantly tired, bloated, or like your digestion is a rollercoaster? Struggling with brain fog or skin problems? These could be signs that UPFs are disrupting your gut health.

So What Are UPFs?

UPFs are foods that have undergone multiple industrial processes, often containing additives, artificial ingredients, and little to no whole food. Obvious culprits that come to mind are shop-bought white bread, sugary cereals, fizzy drinks, packaged snacks, and ready meals. But the real danger lies in the UPFs hiding in plain sight, masquerading as healthy options. Watch out for 'diet' foods (often packed with artificial sweeteners), 'fortified' foods (which may contain added sugars and processed ingredients), and anything labeled 'low-fat' (which frequently compensates with added sugars and thickeners).

UPFs have become ubiquitous due to a perfect storm of factors: they are cheap to produce, convenient for consumers, engineered to be highly palatable, and heavily marketed by the food industry. You can usually identify UPFs by turning over the pack, and examining the ingredients list. A long list of ingredients is the first warning sign. If you see ingredients with complex names you don’t recognise, this is another red flag. Now that you know how to spot them, let's explore why these ultra-processed foods are so detrimental to your gut health.

Why Are UPFs Bad for Your Gut?

🔹 They Lack Fibre – Most UPFs are made from refined grains and processed ingredients, meaning they contain little to no fibre. Given that fibre is the primary food source for beneficial gut bacteria, regularly eating UPFs starves your microbiome.

🔹 They Contain Gut-Disrupting Additives – Many processed foods include emulsifiers, artificial sweeteners, and preservatives, which have been shown to negatively impact gut bacteria, increase gut permeability (‘leaky gut’), and trigger inflammation.

🔹 They Promote Bad Bacteria – The gut microbiome is all about balance. UPFs promote an environment in the gut that feeds harmful bacteria, leading to bloating, sluggish digestion, and increased cravings for sugar and processed foods.

Simple Swaps to Reduce UPFs

✅ Swap supermarket bread → Sourdough (which contains natural prebiotics, is easier to digest and surprisingly easy to make).
✅ Swap sugary cereals → Prebiotic porridge (oats are a good source of soluble fiber, which is particularly beneficial for gut health).
✅ Swap flavoured yoghurts → Live natural yoghurt with fresh fruit (to avoid added sugars and get natural probiotics).
✅ Swap processed snacks → Nuts, seeds, and apple slices with nut butter (providing fibre and healthy fats).

While UPFs may be convenient, they’re also contributing to the fibre deficit and gut health decline. By simply reducing these foods and swapping them for real, whole ingredients, you create an environment where your gut bacteria can thrive.