Ultra-processed foods are a big part of many modern diets: they are convenient, tasty and widely available. But eating a lot of them can make it harder to get the fibre, vitamins and minerals we need. Here we explain what ultra-processed foods are and share simple ways to eat more whole foods.
What are ultra-processed foods?
Ultra-processed foods are made mostly from substances extracted from foods (such as oils, sugars and starches) and often contain additives such as flavourings, emulsifiers and colourings. Examples include many ready meals, sugary breakfast cereals, packaged snacks, soft drinks and processed meat products.
Why does it matter?
Diets high in ultra-processed foods tend to be higher in sugar, salt and saturated fat, and lower in fibre. UK guidelines recommend that adults eat 30 g of fibre a day – but most people in the UK eat far less.
Simple swaps
- Choose wholegrain bread, pasta and rice.
- Add pulses – beans, lentils, chickpeas – to soups, stews and salads.
- Snack on fruit, nuts and plain yoghurt instead of packaged snacks.
- Cook simple meals from scratch when you can, and batch-cook to save time.
- Read labels: a long list of ingredients you would not find in a home kitchen is a sign of a highly processed product.
Mushrooms in the kitchen
Mushrooms are a versatile whole food: they are naturally low in fat and contain dietary fibre. Shiitake, oyster and button mushrooms add a savoury umami flavour to stir-fries, risottos and soups. Mushroom powders, such as Lion's Mane or Reishi, can also be added to smoothies or porridge as part of a varied, balanced diet.