Ultra-processed foods now dominate diets—here's why experts warn against them

The global consumption of ultra-processed foods (UPFs) has surged dramatically since 2010. Once making up 20–30% of diets in many countries, these products now account for over 50% in high-income nations—and their use is rising fast in lower-income regions. Researchers first defined UPFs through the NOVA classification system, developed by the University of São Paulo between 2009 and 2014. UPFs are factory-made products packed with hydrogenated oils, modified starches, and additives. Designed to be hyper-palatable, they trigger cravings while offering little nutritional benefit. Despite industry efforts to fortify them with fibre, vitamins, or protein—often marketed as 'health-washing'—these additions do not offset their harm.

Frequent UPF consumption disrupts the gut microbiome, weakening its protective functions. Medical researcher Olga Tarasova recommends limiting UPFs to no more than once a week. For a balanced microbiome, she advises filling 70–80% of one's diet with whole foods: vegetables, fruits, whole grains, legumes, meat, fish, and eggs. When UPFs are unavoidable, experts suggest choosing the least harmful options available.

The rapid rise of UPFs has reshaped diets worldwide, particularly in North America, Europe, and urban areas of Asia and Latin America. While industry marketing may downplay their risks, studies confirm their negative impact on gut health. Reducing intake and prioritising whole foods remain the most effective ways to protect long-term wellbeing.