06.11.26
Ultra-Processed Foods
Ultra-processed foods have become a significant part of modern diets, raising questions about their potential effects on health. In the United States, recent data suggest that more than half of the average adult's daily energy intake comes from ultra-processed foods. Consumption is also widespread across Europe (1). In Denmark, dietary intake analyses indicate that ultra-processed foods accounted for approximately one quarter of adults' daily energy intake between 2005 and 2014 (2). Research has linked higher consumption of ultra-processed foods with an increased risk of several health conditions, including obesity, type 2 diabetes and cardiovascular disease. However, not all ultra-processed foods have the same nutritional profile, and the overall quality of your diet remains important (3,6).
The NOVA Classification
To better understand degrees of food processing, the NOVA classification was developed by a Brazilian research group. This system categorises foods into four groups – from unprocessed or minimally processed foods to ultra-processed products (5).
Category 1: Unprocessed or minimally processed foods
Examples: Fresh fruits, vegetables, unprocessed meat and legumes.
Category 2: Processed culinary ingredients
Examples: Oils, salt, sugar and butter.
Category 3: Processed foods
Examples: Cheese, canned vegetables with added salt and traditionally made bread containing simple ingredients.
Category 4: Ultra-processed foods
Examples: Sugary soft drinks, packaged snacks, instant noodles and some industrially produced ready meals.
Although NOVA is a useful tool for understanding degrees of food processing, it is important to recognise its limitations.
The classification describes how a food is processed, but not necessarily how healthy it is.
Some foods classified as ultra-processed can still contribute useful nutrients to the diet, such as fibre-fortified breakfast cereals or certain wholegrain breads. Likewise, not all minimally processed foods provide the same nutritional benefits.
Therefore, the key consideration is not the classification alone but the overall nutritional quality, portion size and how foods fit into the wider dietary pattern (6).
How can ultra-processed foods affect your health?
Research has linked higher consumption of ultra-processed foods with several health concerns, although the effects can vary depending on the types of foods consumed and the overall quality of the die (7).
Potential concerns include:
- Reduced feelings of fullness after some meals
- Increased calorie intake and weight gain
- Changes in blood sugar regulation
- Digestive discomfort in some individuals
- Associations with poorer mental health outcomes
These effects are not experienced by everyone, and research does not establish that ultra-processed foods directly cause all of these problems. The overall dietary pattern remains important.
How do ultra-processed foods affect the gut microbiome?
Some ultra-processed foods are high in calories while providing relatively little fibre and fewer essential nutrients. They may also be designed to be easy to eat quickly, which can influence how much we consume before feeling full. However, the nutritional content varies considerably between products (8).
Dietary fibre plays an important role in supporting the gut microbiome. Certain types of fibre are fermented by bacteria in the colon, producing substances such as short-chain fatty acids that contribute to normal gut function and health (4,9).
A diet low in fibre may affect the composition and activity of gut bacteria. Research has also linked differences in the gut microbiome with intestinal barrier function and immune regulation, although these relationships are complex and are still being investigated (9).
For this reason, including a variety of fibre-rich foods, such as vegetables, fruits, legumes and wholegrains, can help support gut health.
Why can ultra-processed foods lead to overeating?
Some ultra-processed foods combine sugar, salt and fat in ways that make them highly appealing and easy to eat in large quantities. Their texture and convenience may also encourage faster eating, which can make it easier to consume more calories before feeling satisfied.
The body’s appetite regulation involves several interacting signals, including hormones, the digestive system and the brain. How filling a food is depends on factors such as its protein and fibre content, energy density, texture and how quickly it is eaten.
In a controlled study, researchers found that participants consumed more calories and gained weight when following an ultra-processed diet compared with a minimally processed diet, even though the meals offered were matched for several nutritional factors. However, the study did not establish which specific characteristics of ultra-processed foods were responsible for the difference (8).
This does not mean that all ultra-processed foods lead to overeating. The nutritional composition of individual products and the overall dietary pattern remain important.
Can osteopathy help with digestive discomfort?
Osteopathy takes a whole-body approach to assessing musculoskeletal symptoms, considering how different areas of the body move and function together, as well as factors such as physical activity, stress, sleep and lifestyle.
If you experience abdominal discomfort or bloating, an osteopath may consider whether muscle tension, posture or movement-related factors are contributing to your symptoms. Depending on your individual needs, treatment may include appropriate hands-on techniques, exercise and self-management advice.
However, there is limited evidence that osteopathic manual treatment can directly improve digestion, alter the gut microbiome or reduce the health risks associated with ultra-processed foods.
Dietary changes, including increasing fibre intake where appropriate and choosing a varied, balanced diet, are more directly relevant to the nutritional concerns discussed in this article.
Persistent or unexplained digestive symptoms should be assessed by your GP or another appropriate healthcare professional to identify possible underlying causes.
How can you reduce ultra-processed foods in your diet?
Read ingredient lists: Look at the ingredients and nutritional information to better understand what a product contains. Remember that a long ingredient list does not automatically mean a food is unhealthy.
Eat more whole foods: Prioritise vegetables, fruits, legumes and wholegrains to increase fibre intake and support gut health.
Reduce ultra-processed foods gradually: Consider cutting back on sugary drinks, packaged snacks and certain ready meals, replacing them with nutritious alternatives where practical.
References
- Hurry D. Americans get more than half their calories from ultra-processed foods, CDC report says [Internet]. Associated Press. 2025 [cited 28 Dec 2025].
- Juul F, Bere E. Ultra-processed foods – a scoping review for Nordic Nutrition Recommendations 2023. Food Nutr Res. 2024;68.
- Mendoza K, Smith-Warner SA, Rossato SL, et al. Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis. Lancet Reg Health – Am. 2024;37.
- He Y, Wang B, Wen L, et al. Effects of dietary fiber on human health. Food Sci Hum Wellness. 2022;11(1):1–10.
- Lex.dk. NOVA classification. 2025.
- Danish Veterinary and Food Administration. FAQ on ultra-processed foods. 2025.
- Ugeskrift for Læger. Ultra-processed food – widespread and disease-promoting. 2025.
- Hall KD, Ayuketah A, Brychta R, et al. Ultra-processed diets cause excess calorie intake and weight gain: a randomized controlled trial. Cell Metab. 2019;30(1):67–77.
- Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705–15.
