Did you know that 57% of calories consumed in the UK come from ultra-processed foods?

It’s a staggering statistic - and one that has serious implications for our health.

Ultra-processed foods are often stripped of fibre and packed with calorie-dense, nutrient-poor ingredients.

What does that mean for your body?

Lack of Fibre 🍎 

Fibre is essential for digestion, gut health, and blood sugar control. It feeds healthy gut bacteria, keeps you feeling full, and supports a healthy weight. Without enough fibre, the risks of digestive issues, obesity, poor immunity, and even heart disease increase significantly.

Calorie-Dense, Nutrient-Poor 🍟 

Ultra-processed foods are high in calories but low in essential nutrients.This calorie overload, combined with a lack of fibre, makes it harder to feel satisfied, leading to overeating, weight gain, and an increased risk of type 2 diabetes and metabolic disorders.

Long-Term Health Impact 📈 

Relying on ultra-processed foods means missing out on vital nutrients like:

• Vitamins

• Minerals

• Antioxidants

These nutrients reduce inflammation, boost immunity, and protect against chronic diseases.

So, what’s the solution?

I encourage my clients to focus on eating more real, whole foods - like vegetables, fruits, lean proteins, and whole grains.

How can you tell if something is a whole food?

If it grew in the ground, swam in the sea, or had a mum and dad, it’s probably a whole food.

These foods naturally deliver the fibre, protein, and nutrients your body needs to thrive. That said, ultra-processed foods are tough to avoid entirely - they’re convenient and tasty. Cutting them out completely is challenging for anyone. Instead, aim to keep your calories from ultra-processed foods under 20% of your total intake.

This can be on a daily or weekly basis - whatever works best for you.

Simple Swaps to Get Started:

• Switch your morning cereal for oats, eggs, yogurt with live bacteria, or fresh fruit.

• Invest in fresh sourdough bread from a bakery instead of supermarket long-shelf-life breads.

• Snack on popcorn in front of the TV instead of crisps - popcorn is higher in fibre and a healthier choice.

• Choose fresh, lean meats and fish like chicken, turkey, salmon, or steak instead of sausages, bacon, or breaded options.

• Add more beans to your meals. Including 5–10 servings of beans, chickpeas, and lentils throughout the week is an easy way to boost your fibre intake.

Your body deserves better fuel than what ultra-processed foods can offer.

How do you balance ultra-processed and whole foods in your diet? I’d love to hear