Research has linked ultra-processed foods to mental health issues, prompting scientists to suggest strategies to discourage their consumption.

When you pick up a cigarette packet, the warning is clear: Smoking causes lung cancer and other health issues. Reach for a bottle of alcohol, and you’re met with labels warning of its harm. Yet in grocery stores, we—and our children—can grab ultra-processed foods (UPFs) without a single warning about their potential health consequences.

A 2024 systematic umbrella review in the BMJ linked UPFs to a myriad of chronic conditions that could warrant a warning label. One of the overlooked dangers of consuming UPFs is their impact on mental health.

UPFs are linked to depression and anxiety through effects like increased inflammation and disruption of the microbiome. Reducing UPF consumption can be difficult due to UPFs’ effects on brain chemistry, but adopting practical strategies can be the first step toward improving mental health.

What Are UPFs?

Would your great-grandmother recognize what you’re eating as food? Can it be planted, or does it have a mother? If the answer is no, chances are you’re consuming a highly processed version of something that was once meant to nourish and fuel us.

UPFs, as defined by the Nova classification, include items like packaged snacks, soft drinks, instant noodles, and ready-made meals. These products are made from chemically altered food extracts and additives designed to improve flavor, texture, and shelf life.

“If you can’t pronounce the ingredients on a label or wouldn’t stock it in your pantry, it’s likely ultra-processed,” Theresa Gentile, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.

Addressing Anxiety and Depression

A 2022 meta-analysis found a link between ultra-processed food consumption and mental health. Those with higher UPF intake had a 53 percent greater likelihood of experiencing symptoms of both depression and anxiety. When examined separately, the risks were still high: 44 percent higher for depression and 48 percent higher for anxiety.

Research shows that higher consumption of artificial sweeteners, like aspartame, and flavor enhancers like monosodium glutamate (MSG)—both common in UPFs—disrupts neurotransmitters involved in mood regulation, including serotonin, dopamine, and norepinephrine (increases alertness and focus).

Various pathways may explain the connection to depression and anxiety, including increased inflammation and changes to the gut microbiome caused by UPFs.

High UPF intake may disrupt the balance of gut bacteria, a condition known as gut dysbiosis. This imbalance negatively affects the gut-brain axis, reducing the production of neurotransmitters like serotonin, which are critical for mood regulation, Gentile said. Serotonin helps stabilize emotions and promotes feelings of well-being and happiness. Low serotonin levels are often associated with mood disorders such as depression and anxiety.

UPFs also contain nonessential nutrients that barely resemble any kind of food, Lena Beal, a registered dietitian nutritionist, told The Epoch Times.

They tend to replace healthier options like fruits, vegetables, legumes, nuts, and seeds in diets. This leads to a lower intake of beneficial compounds like polyphenols, fiber, and omega-3s, which can contribute to chronic diseases like anxiety and depression through inflammatory processes.

UPFs are also high in sodium, trans fats, sugar, and refined starches, all of which can increase inflammation and interfere with serotonin production.

Inflammatory markers called cytokines are released during periods of inflammation. High levels of cytokines impair brain areas involved in mood and emotional regulation. Chronic inflammation also affects the brain’s stress response system, increasing the production of cortisol, a stress hormone. Elevated cortisol levels can worsen anxiety and feelings of being overwhelmed, further contributing to mood disturbances.

Addiction at Play

UPFs are packed with additives that boost flavor and appearance, making them hard to resist and potentially addictive. Some of these additives interfere with brain areas involved in addiction, such as the amygdala and hippocampus, Gentile explained.

These foods are engineered to be hyper-palatable, making whole foods seem less exciting. Gradually reducing added sugars, salt, and artificial flavors will help your taste buds adjust to the natural flavors of whole foods, she added.

How to Reduce Consumption

Authors of the BMJ review have called for urgent further research and the development of public health strategies, including government-led policies and updated dietary guidelines, to reduce ultra-processed food consumption and improve human health. Meanwhile, the author of an editorial published in Archives of Disease in Childhood concluded that UPF labels should feature ingredient health warnings, with strong recommendations to prioritize unprocessed whole foods for better health.

In the meantime, there are steps to take to regain control. Gentile suggests the following to limit UPF intake:

• Transition gradually: Start by replacing one processed meal or snack per day with a whole-food alternative. Adding healthy options rather than eliminating favorites can make the change feel more manageable and less restrictive.
• Cook more meals at home: Use simple recipes to control ingredients and avoid additives. Prepare meals in bulk and freeze portions to reduce reliance on packaged foods. Quick-prep methods like sheet-pan dinners, slow cookers, or instant pots can save time.
• Replace UPF snacks with whole-food alternatives: Fresh fruit, yogurt with honey, homemade trail mix, nuts, seeds, air-popped popcorn with spices, and whole-grain crackers with hummus are less processed. Keep these options easily accessible to curb cravings for ultra-processed snacks.
• Indulge occasionally: Enjoy your favorite UPFs from time to time, but balance them with a diet primarily made up of whole foods.
• Get support: Involve family or friends in meal planning and cooking. Making it a shared experience can help keep you motivated.
• Treat food and cooking as an adventure: Explore new ingredients, cooking methods, or cuisines to keep meals exciting and fresh.

Additionally, focus on adding nutrient-rich foods to your diet. Eat plenty of fruits, vegetables, and omega-3-rich foods like salmon. Dark green leafy vegetables, in particular, protect the brain. Nuts, seeds, and lentils are also brain-boosting foods that support mental health, Beal added.

“Remember, small changes add up,” Gentile said. “It’s not about eliminating every UPF but about making consistent improvements. It’s a journey, not a quick fix.”

Important Notice: This article was also published at https://health.clevelandclinic.org where all credits are due.