Ultra-processed foods are everywhere — from breakfast cereals and snack bars to ready meals and fizzy drinks. While they’re convenient and often tasty, growing evidence suggests that eating too much ultra-processed food negatively impacts our health.

Ultra-processed foods are products that have been heavily altered from their original form. They typically contain ingredients you wouldn’t use in home cooking, such as emulsifiers, artificial sweeteners, preservatives, flavour enhancers, and colourings. These foods are designed to be hyper-palatable, making them easy to overeat.

One of the biggest concerns is that ultra-processed foods tend to be high in sugar, salt, and unhealthy fats while being low in fibre, vitamins, and minerals. This combination can contribute to weight gain, blood sugar swings, and increased risk of conditions such as type 2 diabetes and heart disease.

Another issue is how ultra-processed foods affect appetite. Because they are quickly digested and low in fibre and protein, they often don’t keep us full for long. This can lead to constant snacking and overeating without real satisfaction.

There’s also emerging research suggesting that additives used in ultra-processed foods may affect gut health. A healthy gut microbiome plays a role in digestion, immunity, and even mental health, so protecting it is crucial.

Reducing ultra-processed foods doesn’t mean eating perfectly or giving up all convenience. It’s about balance. Swapping packaged snacks for fruit, nuts, or yoghurt, choosing simple meals made from whole ingredients, and cooking more often at home can make a significant difference.

By gradually reducing ultra-processed foods, many people notice improved energy levels, better digestion, more stable moods, and a healthier relationship with food. Small, consistent changes can add up to big benefits over time.