Gut-brain connection, ultra-processed foods, mood and emotions; what is the connection?

Introduction

Our diets can have a big impact on our overall health, including our gut microbiome. A new journal review published in the BMJ looked at the diet of nearly 10 million people across 45 pooled analyses and reported that greater exposure to ultra-processed food intake was associated with a higher risk of 32 harmful health outcomes. Ultra-processed foods are highly altered and typically contain a lot of added salt, sugar, fat, and industrial chemical additives. Scientists have shown that eating a lot of ultra-processed food is not good for your health.     

What is the gut-brain connection?

Your brain communicates with your gut, and vice versa, forming what scientists call the gut-brain axis. This intricate relationship is responsible for those familiar sensations – like the butterflies in your stomach before an exciting event or the gut-wrenching feeling in response to something dreadful. It's the reason why you might 'go with your gut' when making decisions. Interestingly, this connection isn't just about nerves; it's like a close friendship, where information flows freely between your brain and gut. In fact, there are more nerve cells in your gut than anywhere else in your body outside of your brain. At the heart of the gut-brain axis lies the interaction between the gut and neurological systems, including the gut microbiota, which refers to the diverse collection of microorganisms residing in your gastrointestinal tract. Together, these microbes form what we call the microbiome, playing a crucial role in shaping your overall health and well-being.

What are Ultra-processed foods?

Ultra-processed foods, classified according to the Nova system, refer to a wide array of convenient consumables such as packaged snacks, fizzy beverages, instant noodles, and pre-prepared meals. These items are typically manufactured using industrial processes and consist mainly of chemically altered ingredients derived from food sources. They often contain additives aimed at improving flavor, texture, appearance, and shelf life, with little to no incorporation of whole, unprocessed foods. Ultra-processed foods, classified according to the Nova system, refer to a wide array of convenient consumables such as packaged snacks, fizzy beverages, instant noodles, and pre-prepared meals. These items are typically manufactured using industrial processes and consist mainly of chemically altered ingredients derived from food sources. They often contain additives aimed at improving flavor, texture, appearance, and shelf life, with little to no incorporation of whole, unprocessed foods. Examples of highly processed foods are:  

• soda and carbonated drinks

• sweet and savory packaged snacks (e.g., chips and cookies)

• breakfast cereal 

• instant noodles

• microwave-ready meals 

• energy bars or granola bars

• candy

• fast food 

• sausages, hot dogs, and cold cuts

• store-bought bread

What is the impact of ultra-processed foods on gut health?

The processing involved in the creation of these foods facilitates their rapid absorption by the body, almost akin to pre-digestion, allowing them to swiftly traverse the digestive system. Most ultra-processed foods lack beneficial fiber and predominantly consist of refined grains. According to Preeya Goyal, a gastroenterologist at PIH Health, these foods are laden with excessive amounts of saturated and trans fats, added sugar, salt, and various food additives, all of which can profoundly impact gut health and overall physical well-being. Dr. Goyal explains that since these foods require minimal digestion effort, the gut quickly absorbs substances like sugar, leading to rapid spikes in blood glucose levels.

Furthermore, the high consumption of trans fats, added sugar, and salt can detrimentally affect both gut and brain functions. This can disrupt the signaling between the digestive tract and the brain, potentially causing overeating and subsequent weight gain. Given their low nutritional value and rapid absorption, ultra-processed foods pose significant health risks. Research has shown that individuals with the highest consumption of these foods face a 31 percent higher mortality rate compared to those with the lowest intake. Moreover, excessive consumption of ultra-processed foods is associated with increased risks of obesity, type 2 diabetes, cardiovascular disease, dementia, metabolic disorders, and inflammation. Despite these health concerns, the average adult in the US derives over 60% of their daily calories from ultra-processed foods.

How to limit consumption of ultra-processed foods?

To reduce your intake of ultra-processed foods and prioritize your health, consider incorporating more unprocessed or minimally processed alternatives into your diet. Here are some suggestions:

1. Embrace Fresh and Frozen Produce

Fruit and Vegetables: Incorporate a variety of fresh and frozen fruits and vegetables into your meals and snacks. These options are rich in essential vitamins, minerals, and fiber, providing numerous health benefits.

2. Opt for Nutrient-Dense Snacks

Dried Fruits and Nuts: Choose dried fruits and nuts without added sugar, salt, or oil as nutritious snacks. They offer a satisfying crunch and are packed with vitamins, minerals, and healthy fats.

3. Include Plant-Based Proteins

Pulses and Legumes: Integrate pulses and legumes such as chickpeas, lentils, and beans into your diet. They are excellent sources of protein, fiber, and various micronutrients, promoting satiety and supporting overall health.

4. Choose Whole Grain Carbohydrates

Whole Grain Starchy Carbohydrates: Opt for whole wheat bread, oats, and whole wheat pasta instead of their refined counterparts. These whole grain options provide sustained energy release and are higher in fiber, aiding in digestion and promoting gut health.

5. Prioritize Lean Protein Sources

Fresh Meat, Poultry, Fish, and Eggs: Include fresh sources of meat, poultry, fish, and eggs in your meals. These protein-rich foods offer essential amino acids and nutrients necessary for muscle repair and overall well-being.

6. Select Unsweetened Dairy Products

Plain or Natural Yogurt: Choose plain or natural yogurt without added sugar to avoid unnecessary sweeteners. Yogurt is a rich source of probiotics, calcium, and protein, supporting gut health and bone strength.

7. Enhance Flavor with Herbs and Spices

Spices and Herbs: Experiment with a variety of herbs and spices to add flavor to your meals without relying on processed sauces or seasonings. Herbs and spices also offer antioxidant properties and may have anti-inflammatory effects.

8. Stay Hydrated with Healthy Beverages

Tea, Coffee, Water: Opt for hydrating beverages such as water, tea, or coffee without added sugars or artificial sweeteners. These options help maintain proper hydration levels and contribute to overall health.

By incorporating these unprocessed or minimally processed foods into your diet, you can reduce your reliance on ultra-processed options and promote better health outcomes for yourself and your family. Remember to focus on whole, nutrient-dense ingredients to nourish your body and support optimal well-being.