This article discusses the negative impacts of processed foods on gut health and how eating a diet rich in minimally processed plant-based foods is linked to having more healthy gut bacteria.
Highly Processed Diet and Link To Chronic Diseases
Studies have shown that a highly processed diet, or ‘Western Diet’, is linked to an increased risk of many chronic diseases, including obesity and diabetes. In two large European studies, it was found that those with a high intake of processed food had a 30 percent higher chance of developing obesity-related and cardiovascular diseases than those with a low intake. This highlights the importance of public health recommendations encouraging the consumption of minimally processed plant-based foods to reduce the risk of many chronic diseases. The findings from these two European studies suggest that reducing our intake of processed food can have positive effects on our overall health and nutrition. [Sources: 0, 1, 3]
The Link Between Ultra-processed foods and increase in mortality Rate
Ultra-processed foods, a linked food category, are increasingly becoming the main foods consumed. This has been linked to obesity, high blood pressure, diabetes and even dementia. The studies found that the associated higher consumption of ultra-processed foods was linked to an increase in mortality from all causes, as well as an increased risk of death from cardiovascular disease. Furthermore, they concluded that a change in high consumption of ultra-processed foods can change gut microbiota, which can lead to severe health outcomes. Other studies have also shown that limiting our intake of processed foods to only four servings per day can reduce the risk of pressure type 2 diabetes by 62%. A 10% increase in processed food consumption was found to raise health risks, with the results showing an increased risk of mortality by all causes. [Sources: 1, 3, 10]
The Link Between ultra-processed foods and worse Gut microbial and Poorer Health Markers.
Our study shows that a diet dominated by highly processed and ultra-processed foods is associated with a worse gut microbial profile and poorer health markers. The bad gut microbes, which are known to be associated with conditions like type 2 diabetes, irritable bowel syndrome and heart disease, were more abundant in those who consumed a higher amount of processed foods. In contrast, those with an increased consumption of plant-based foods had a better gut microbial profile and better health outcomes. Our study also shows that having a healthier gut microbiome may reduce the risk of certain conditions like asthma, cancer and heart disease, as well as metabolic diseases like type 2 diabetes. [Sources: 2, 5]
The Microbes’ impact on our Health
It is important to note that our health is connected to the microbial communities living in our gut. Bad microbes can cause us harm, while good microbes help us maintain colon health and overall well-being. A recent study using feces samples from mice found that when given a common food additive, their microbiomes changed significantly, resulting in significantly fewer metabolites being produced [7]. The study authors theorized that this was due to the fact that the food additive changed the makeup of the plant-based foods in sauces and baked beans. This indicates how important food processing is for maintaining gut bacteria balance and colon health. [Sources: 2]
Processed Food Consumption and Poorer Gut Health
Researchers conducted a study on mice and found that those fed diets containing processed food ingredients had poorer gut health compared to those fed a diverse diet. The same result was also found in people with the human gut microbes being affected by the encroaching bacteria that come from consuming processed foods. It was also found that feeding animals a CMC-containing diet resulted in their gut lining encroaching due to bad gut bugs consuming the good gut bugs. The researchers concluded that people should eat more plant-based and animal-based foods, such as fish and full-fat yogurt, to maintain good gut health. This means avoiding processed foods as much as possible and going for fresh produce instead. [Sources: 0, 12, 14]
Processed Foods Affect Gut Microbiota Composition, Reducing Bacterial Diversity
Studies have shown that processed foods disturb the gut microbiota composition, reducing bacterial diversity and affecting the quality of health. Disturbance in food processing can impact metabolism health, and the studied effects and suggested mechanisms of how this happens are still being explored. The composition and function of the gut microbiota are known to be affected by sex hormones, so modulation could account for differences between sexes in terms of potential effects of upf consumption. Putative consequences on food processing have been studied, but more research is needed to understand the full scope of these impacts. [Sources: 6, 13]
Processed Foods Typically have Fewer Nutrients but may Feed Harmful Bacteria
Processed foods typically have fewer nutrients but may feed harmful bacteria in our gut microbiome. When these bacteria are overfed, they can disturb the delicate balance of the gut microbiome and lead to dysbiosis. The shape and form of ultraprocessed foods, along with their additives, can cause more harmful bacteria to grow. Scientists think that a diverse microbiome is beneficial for human health because it contains trillions of microorganisms which help keep us healthy. Fibers found in processed foods are not present to line our intestines, which helps them remain healthy. Furthermore, the additives and sugar present in processed foods feed certain types of bacteria in the intestines or colon. This is why scientists believe that a Western diet high in processed foods and their additives and sugar can be detrimental to our gut health. [Sources: 4]
Low diversity foods and High processed meats Negatively Impact our Gut Microbiome
The Western diet, which is low in diversity and high in processed meats, cereals and other foods, can negatively impact our gut microbiome. Our gut microbiome is a diverse community of bacteria that live within us and help us digest food. This means that if our diet lacks diversity, then we may not be consuming the least 30 different types of plant-based foods per week that are recommended for health by the European Food Safety Authority (EFSA). [Sources: 4, 5, 8]
Processed foods and inflammatory Foods
Processed foods can cause inflammatory foods in the gut, which may lead to an alteration of the microbiota and, as a result, contribute to gut inflammation. This could lead to digestive disorders and inflammatory diseases. Red meats, processed snack foods, and sugar-sweetened beverages are particularly likely to increase inflammation in the gut because they contain compounds that can disrupt the balance of beneficial bacteria. On the other hand, foods like fruits and vegetables can help certain foods foster a healthy gut microbiome. [Sources: 3, 15]
New studies suggest that modern food manufacturing processes can break down human gut microbes, leading to digestive issues. Ultra-processed foods tend to be heavily processed, lacking the fiber and macronutrient content of whole and minimally processed foods. These nutrient deficiencies can lead to blood sugar spikes and disease. A recent university study has shown that the effects of processed foods on our gut health are present in practically every aspect of our lives, including our moods, medicines, and inflammation levels. This new study reveals that even breaking down certain types of processed foods can help nourish good microbes in your gut instead of causing harmful chemical changes. [Sources: 9, 12, 14]
Inflammatory bowel disease (IBD)
Processed foods affect food processing and people’s food choices and have contributed to the prevalence of inflammatory bowel disease (IBD). This emphasizes the need to understand the influence of processed food on human health. Research has suggested that processed foods may influence IBD risk, and recent studies have been conducted to improve our current understanding. One such study in Brazil concluded that people consuming 10% or more of their daily calories from highly processed foods were more likely to develop IBD than those who consumed less. [Sources: 8, 10, 11]
Association Between Microbiota Composition and Ultra-Processed Food (UPF)
This study also showed that there was an association between the microbiota composition and ultra-processed food (UPF) consumption categories such as ready cooked meals, processed meats, fatty sweet products and desserts. The results of the study suggested that a higher UPF consumption was correlated to a decrease in alpha diversity (the number of different bacterial species in an environment) and beta diversity (the variability between different bacterial communities). Further research conducted using Stata 16 showed a Spearman correlation between UPF consumption categories and the composition of gut microbiota. It is recommended that people limit their consumption of these products to maintain a healthy gut microflora balance. [Sources: 6, 13]
Sources:
[0]: https://www.drayala.com/blog/2021/12/why-ultra-processed-foods-are-even-worse-for-your-health
[1]: https://www.bmj.com/company/newsroom/new-evidence-links-ultra-processed-foods-with-a-range-of-health-risks/
[2]: https://joinzoe.com/post/processed-food-gut-health
[3]: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/
[4]: https://www.vox.com/science-and-health/2019/6/11/18652653/diet-weight-loss-ultra-processed-foods-microbiome
[5]: https://probio7.com/blogs/news/what-are-ultra-processed-foods-and-how-do-they-impact-the-gut-microbiome
[6]: https://www.frontiersin.org/articles/10.3389/fnut.2022.976547/full
[7]: https://studyfinds.org/food-additive-alters-gut-health/
[8]: https://www.news-medical.net/news/20220810/How-ultraprocessed-foods-affect-gut-microbiome-and-health.aspx
[9]: https://www.yahoo.com/now/3-ultra-processed-foods-experts-110023072.html
[10]: https://time.com/6245237/ultra-processed-foods-diet-bad/
[11]: https://www.verywellhealth.com/ultra-processed-foods-ibd-risk-5194645
[12]: https://www.nytimes.com/2021/01/11/well/eat/diet-gut-microbiome.html
[13]: https://www.mdpi.com/2072-6643/13/8/2710
[14]: https://medicine.wustl.edu/news/human-gut-microbes-could-make-processed-foods-healthier/
[15]: https://wtop.com/news/2023/01/6-worst-foods-for-gut-health/
