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Ultra-Processed Foods: Ways They Secretly Harm Your Mood, Gut & Hormones

An overhead view of various ultra-processed foods like burgers, fries, donuts, soda, and candy. This image illustrates the types of foods linked to gut health issues and metabolic changes.

Not All Calories Are Created Equal

A landmark NIH study followed two groups on calorie-matched diets: one based on whole foods, the other on ultra-processed foods. Both had the same amounts of sugar, fat, protein, and carbs — but the group eating pre-packaged convenience food, or nutritionally stripped foods, unknowingly consumed an average of 500 extra calories per day.

They also gained more weight, secreted more insulin, and burned fewer calories. In short:  how our food is made is as important as what we eat.

And while the science is clear, traditional systems of health have long recognised something deeper: not all food carries the same energy. This brings us to the concept of vital force.

What Is Vital Force — and What Does Food Have to Do With It?

In naturopathic philosophy, vital force is the innate energy that drives life, resilience, and healing. When your vital force is strong, you feel energised and clear-minded. When it’s depleted, you may feel tired, moody, and slow to recover.

And it’s not just humans — food has vital force, too. Fresh, whole, minimally processed meals tend to be high in this life-giving energy. Ultra-processed foods? They may fill you up, but they rarely truly feed you.

Large oak tree glowing with sunlight symbolizing nature, vitality, and the energy of whole foods

From Packaging to Physiology: What Highly Processed Foods Do to Your Body

May people ask: How can I distinguish between whole foods and these food products? 

Whole foods:

  • Apples, eggs, leafy greens, lentils

Lightly Processed (generally OK):

  • Frozen vegetables, canned beans, plain yoghurt

Examples of Highly Processed Products:

  • Packaged snacks and sweets
  • Flavoured yoghurts with thickeners
  • Soft drinks and “energy” beverages
  • Frozen ready meals
  • Fast food

If the ingredients read like a chemistry textbook or include numbers, artificial flavours, or emulsifiers — it’s probably ultra-processed.

Gut Health and Vital Force: More Connected Than You Think

Your gut microbiome is home to trillions of microbes that affect digestion, immunity, inflammation, and even mood. A microbiome-supporting diet — rich in fibre, fermented, and plant-based foods — keeps this system in balance.

Diets high in preservatives and low in fibre create gut microbial imbalances, also known as dysbiosis, which impact our bodies’ overall wellbeing.

  • Low-grade inflammation
  • Constipation or bloating
  • Mood swings or anxiety
  • Compromised immunity

Eat more of these microbiome-friendly foods:

  • Fermented foods: kimchi, kefir, sauerkraut
  • Natural probiotics: yoghurt, miso, fermented vegetables
  • Fibre-rich foods: oats, legumes, garlic, onion, bananas
  • Diverse, plant-based diet options

Mood, Hormones, and Satiety: More Than Just Digestion

It’s not just your gut that reacts to today’s engineered convenience meals — your hormones do, too.

  • Ghrelin rises, making you feel hungrier.
  • Leptin becomes less effective, delaying fullness.
  • Insulin spikes, disrupting blood sugar stability.

These responses are often triggered by hyper-palatable, industrially produced foods — designed to be irresistible but lacking real nourishment. The result? You eat more, feel less satisfied, and experience energy crashes.

Swap these to support satiety and mood:

  • Packaged snack foods → High in fibre options like roasted chickpeas
  • Sweet protein bars → Boiled egg + banana with nut butter
  • Sugary cereal → Whole foods like oats with berries

How to Spot them (and What to Eat Instead)

They often pose as “healthy” — labeled with buzzwords, but full of artificial sweeteners, gums, and preservatives.

Smarter swaps:

  • Flavoured yoghurt → plain yoghurt with fruit
  • Packaged bars → boiled egg or nuts
  • Soft drinks → sparkling water with citrus
  • Frozen meals → batch-cooked soups or stir-fries
Brain-shaped plate filled with hormone-supporting foods like avocado, salmon, nuts, seeds, blueberries, and dried fruit on a blue background.

Feed Your Vital Force — Not Just Your Hunger

This isn’t about perfection — it’s about awareness. Choosing real, vibrant, whole food helps you nourish not only your gut but your energy, clarity, and mood.

From a naturopathic perspective, these foods restore your vital force — that deep well of resilience your body draws upon to stay well.

So next time you reach for something quick and packaged, ask: Will this fill me… or truly feed me?

Frequently Asked Questions

What are highly processed foods?
They’re foods made in a lab, not a kitchen — packed with additives, sugars, emulsifiers, and preservatives. They’re designed for shelf life and hyper-palatable taste, not nourishment or vitality.
Are all processed foods bad?
No. Some processing — like freezing vegetables, fermenting foods, or chopping — is totally fine. The concern is with ultra-processing, which often strips away nutrients and adds unnatural ingredients.
How can I naturally improve my gut health?
Eat a colourful, plant-rich, fibre-rich diet. Include fermented foods like kefir, kimchi or sauerkraut. Cut back on ultra-processed snacks. Stay hydrated, chew slowly, and breathe mindfully.

Not sure where to start with your gut health or energy?

Let’s find the best next step for you. Book a free 15-minute chat with Mim to explore what your body needs most — whether it’s more energy, better digestion, or a clearer mood.

Schedule here

Article inspired by “Why Is the American Diet So Deadly” by Jerome Groopman, The New Yorker (Jan 2025).

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