Ultra-processed foods may be silently harming your gut health

The term ultra-processed foods (UPFs) was first introduced by researchers at the University of São Paulo. These products, made in factories with ingredients like hydrogenated oils and additives, now dominate many diets. Yet experts warn they pose serious risks to gut health and overall nutrition. UPFs belong to the fourth category of the NOVA food classification system, which sorts foods by processing level. Unlike whole foods, they are engineered to be hyper-palatable, triggering strong cravings while offering little nutritional benefit. The food industry often adds vitamins, fibre, or protein to these products—a practice known as health-washing—but these nutrients behave differently than in natural foods.

Olga Tarasova, a medical candidate of sciences, explains that a diet high in UPFs disrupts the gut microbiome. A damaged microbiome struggles to process even added nutrients properly, leaving the body more vulnerable to harm. To protect gut health, Tarasova advises that 70–80% of a person's diet should come from whole foods. For those who do consume UPFs, she recommends limiting them to once a week at most. When indulging, choosing the least harmful options can help reduce negative effects.

The rise of UPFs has changed eating habits, but their long-term impact on health remains a concern. Cutting back on these products and focusing on whole foods may help maintain a balanced microbiome. Experts stress that small, mindful choices can make a significant difference over time.