While it's common knowledge that ultra-processed meals are bad for your health, a recent study suggests that regularly ingesting these foods and beverages could lead to a dangerous gastrointestinal illness.
According to the Centers for Disease Control and Prevention, an international group of researchers led by the Population Health Research Institute, McMaster University, and Hamilton Health Sciences in Canada decided to look into whether eating habits could play a role in being diagnosed with IBD, also known as inflammatory bowel disease. IBD is a broad term that refers to a group of chronic digestive system disorders, the two most common of which are ulcerative colitis and Crohn's disease.
The researchers recruited around 116,000 adults between the ages of 35 and 70 from low-, middle-, and high-income areas from all over the world (21 nations). The volunteers were asked to fill out a complete food and nutrition questionnaire during a 13-year period to be evaluated. A total of 467 new IBD diagnoses were reported, with 90 cases of Crohn's disease and 377 cases of ulcerative colitis.
Researchers discovered that excessive consumption of ultra-processed foods was connected with an elevated risk of IBD after taking other possible risk variables into account (such as age, weight, alcohol intake, and smoking status). Processed meats, sugary breakfast cereals, soft drinks, fruit drinks, refined sweetened foods (like candy), salty snacks, ice cream, and commercially prepared pastries and biscuits are examples of ultra-processed foods because they contain high levels of sugar, salt, and fat, as well as food additives, artificial flavorings, and colors, and are low in fiber and essential nutrients.
According to the findings, eating one to four servings of ultra-processed food per day raised the risk of IBD by 67 percent, while eating five or more servings per day increased the risk by 82 percent. Furthermore, white meat, unprocessed red meat, dairy, and carbohydrates, as well as fruits, vegetables, and legumes, were not linked to the development of IBD, according to the findings of this observational study. These findings lead the researchers to assume that whether or not a food is processed, rather than the item itself, is more likely to cause chronic intestinal inflammation.
"While more research is needed to pinpoint exactly what's to blame," says Lisa Young, Ph.D., RDN, adjunct professor of nutrition at NYU and author of "Finally Full, Finally Slim," "It makes sense that the combination of low fiber, low antioxidants, and high sugar is inflammatory to the gut and may cause digestive disorders."
Sugary foods, high-fat greasy foods, foods made from non-absorbable sugars (such as sugar alcohols found in sugar-free gum, candy, and ice cream), and caffeinated drinks are all listed as "potential trigger foods" by the Crohn's & Colitis Foundation, even though there is no standard recommended diet for those diagnosed with IBD.
Because the study found that even one daily serving of ultra-processed meals can disrupt your gut microbiota, Young recommends making a few intelligent—and simple—food substitutions in your diet. For instance, instead of soda, you can drink sparkling water topped with fresh lemon or mint, eat roasted sweet potatoes instead of French fries, and eat a handmade fruit smoothie instead of ice cream.
It's not necessary to forbid your favorite sugary and salty comfort foods indefinitely. "While most of us will want to treat ourselves to an ice cream cone now and then, keep in mind that portion size does matter," Young continues. "Instead of eating two or three scoops of ice cream, practice portion control by eating one scoop."