Walk into a typical American store, and most of what you see — breakfast cereals, frozen meals, processed meats, soft drinks — are ultra-processed foods.
These products, typically defined as foods and beverages made with ingredients that cannot be found in a home kitchen, make up more than half of the calories consumed by the U.S. population, and I have been associated with different Health conditionsSuch as obesity and type 2 diabetes.
Now, new evidence has also linked ultra-processed foods to the disease bad Gut health, Kevin Whelan, professor of nutrition at King’s College London, said.
In recent years, a growing body of research has indicated this People who consume more ultra-processed foods are more likely to develop certain conditions that affect the stomach and intestines.
The most consistent link is Crohn’s disease, an often debilitating inflammatory disease that causes abdominal pain, severe diarrhea, fatigue and weight loss, Whelan said.
In a review published in 2023, scientists found that adults who ate the most ultra-processed foods had 71% higher risk of developing Crohn’s disease compared to those who ate the lowest amounts.
Other research has linked ultra-processed foods to… Increased risk of irritable bowel syndrome, stomach ulcers, and colorectal cancer. In a study of more than 29,000 nurses published this month, researchers reported that those who ate the most ultra-processed foods were 45 percent more likely to develop a certain type of precancerous colorectal polyp than those who ate the least.
Most of these studies were observational, Whelan said, meaning they were able to find associations between eating patterns and health conditions, but they could not prove that these eating patterns were the cause of the conditions.
However, the associations are “quite surprising” and “consistent,” said Andrew Chan, MD, a gastroenterologist at Brigham’s Mass General College and a professor of medicine at Harvard Medical School.
When ingredients such as wheat, oats and corn are processed into products such as breakfast cereals, breads and biscuits, They lose beneficial fiber and healthy plant compounds called polyphenols.
Fiber and polyphenols feed the “good” microbes in our gut, preventing inflammation and keeping its lining healthy, said Chris Daman, MD, assistant professor of gastroenterology at the University of Washington School of Medicine. When these healthy ingredients are removed during processing, these benefits disappear.
Ultra-processed foods also tend to contain… High percentage of added sugars (which has been linked to an increased risk of colorectal cancer and inflammatory bowel disease, or IBD) and Sodium (Which can increase “bad” bacteria in the gut and play a role in inflammatory bowel disease.)
the Additives such as emulsifiers and artificial sweeteners can also harm gut health. Neeraj Narula, a gastroenterologist and assistant professor of medicine at McMaster University in Ontario, Canada, said.
Researchers are particularly concerned about emulsifiers, which are found in many ultra-processed foods, such as some breads, salad dressings and dairy products.
Some small studies in humans have shown this Consumption of emulsions is associated with potentially harmful changes in the microbiome, abdominal pain, and increased levels of inflammation throughout the body.. But most of the research on emulsions has been done in rodents, which are easier to study, Whelan said.
Those studies have found that when rodents consume certain emulsifiers — at levels similar to those found in ultra-processed foods — “bad” gut microbes grow larger than “good” ones, the protective layer of mucus lining the intestines is weakened, and intestinal inflammation increases, says Benoit Chassin, a microbiome researcher at the Pasteur Institute in Paris. Chronic bowel inflammation can increase the risk of diseases such as inflammatory bowel disease and colorectal cancer, Chan said.
Researchers have discovered this as well When people with Crohn’s disease avoid lozenges, their symptoms improve.
Some studies conducted on rodents have indicated this Consuming artificial sweeteners such as sucralose, acesulfame K, and saccharin can lead to an imbalance in the gut microbiome and a “leakier” gut lining.
There is not enough research to show whether these sweeteners have the same effects in humans. But in a trial of 137 adults published in 2022, researchers found that those who consumed foods and drinks containing these sweeteners daily had worse digestive symptoms, such as diarrhea, constipation, and a burning sensation in the chest, compared to those who avoided them.
Scientists still don’t understand much about how ultra-processed foods affect the gut, and there isn’t enough evidence to recommend avoiding these products completely, Whelan said.
But we know it might be worth it Reduce your consumptionSince then, Narula said There is strong evidence linking ultra-processed foods to other health problems, such as cardiovascular disease, dementia and obesity.
He recommended thinking about the ultra-processed foods you typically consume and identifying ways to change them to unprocessed alternatives.: Drink sparkling water or iced coffee instead of soda, or make vinaigrette at home instead of using bottled salad dressing.
To have a healthy gut, you need to focus on it Eat plenty of whole foods rich in fiber, such as fruits and vegetables. and Limit sodium, added sugars and saturated fats It is good for your overall health. If you follow this advice, you’ll likely end up eating fewer ultra-processed foods, Whelan said.