Your Guide to Starting an Ultra-Processed Food (UPF) Journey: A Cheat Sheet for Real Change

Ultra-processed foods (UPFs) have become a staple in modern diets, yet many people don’t realise the toll they take on our health. These foods, often marketed as convenient and tasty, can lead to chronic inflammation, digestive issues, and a host of long-term health concerns. But what exactly are UPFs, and how can you begin reducing them in your life?

If you’ve never heard of UPFs or feel overwhelmed at the idea of cutting them out, this guide is for you. Inspired by Chris Van Tulleken’s insightful book, Ultra-Processed People, we’ll explore what UPFs are, their impact on the body, and simple, actionable steps to take control of your diet.

What Are Ultra-Processed Foods?

Ultra-processed foods are industrially produced products that go far beyond simple processing. They often contain artificial flavours, colourings, preservatives, and additives. Think crisps, packaged cakes, fizzy drinks, ready meals, and even many “healthy” snack bars. A good rule of thumb? If it has more than five ingredients or contains something you wouldn’t find in a home kitchen, it’s likely a UPF.

The Harm UPFs Can Do to Your Body

UPFs are more than just empty calories—they actively disrupt your body’s natural balance. Here’s how.

1. Chronic Inflammation: Many UPFs are high in refined sugars, unhealthy fats, and additives, which can trigger inflammation. Over time, this contributes to conditions like heart disease, diabetes, and even depression.

2. Digestive Issues: The lack of fibre and overuse of emulsifiers and stabilisers can wreak havoc on your gut microbiome, leading to bloating, discomfort, and poor digestion.

3. Addictive Qualities: UPFs are designed to be hyper-palatable, which makes it hard to stop eating them. This can lead to overconsumption and nutrient deficiencies.

4. Energy Spikes and Crashes: High sugar and refined carb content cause blood sugar levels to spike, leaving you tired, irritable, and hungry for more.

Symptoms That Could Indicate UPFs Are Affecting You

• Constant fatigue despite getting enough sleep

• Unexplained weight gain or difficulty losing weight

• Digestive discomfort like bloating or irregular bowel movements

• Skin issues such as acne or dullness

• Cravings for sugary or salty snacks

• Low mood, brain fog, or difficulty concentrating

If any of these sound familiar, reducing UPFs in your diet could make a significant difference.

How to Begin Reducing Ultra-Processed Foods

Transforming your diet doesn’t have to be overwhelming. Here’s a cheat sheet to get you started:

1. Educate Yourself

Start by understanding what UPFs are and where they hide. Chris Van Tulleken’s Ultra-Processed People is a fantastic resource, breaking down the science behind UPFs and their impact on our health.

2. Read Labels Religiously

Flip the packaging over and read the ingredient list. If you see items like “maltodextrin,” “hydrolysed protein,” or a long list of E-numbers, it’s likely a UPF. Aim for foods with simple, recognisable ingredients.

3. Shop the Perimeter

Grocery stores are typically designed with fresh, whole foods like fruits, vegetables, meats, and dairy around the edges. Stick to the perimeter as much as possible and avoid the centre aisles filled with processed snacks and convenience foods.

4. Batch Cook and Plan Ahead

A major barrier to cutting out UPFs is convenience. Combat this by batch cooking meals and prepping snacks like veggie sticks, hummus, or boiled eggs. This ensures you always have a healthier option on hand.

5. Make Small Swaps

Rather than overhauling your entire diet overnight, start with small, manageable changes:

• Swap sugary cereals for porridge oats.

• Replace fizzy drinks with sparkling water infused with fresh fruit.

• Opt for plain yoghurt with honey instead of flavoured options

6. Cook More at Home

Cooking from scratch is one of the best ways to reduce UPFs. It doesn’t have to be complicated—try simple recipes like roasted vegetables, stir-fries, or homemade soups.

7. Crowd Out, Don’t Cut Out

Instead of focusing on eliminating UPFs, think about adding more whole foods to your diet. Over time, these healthier options will naturally “crowd out” processed ones.

8. Stay Mindful of Emotional Eating

UPFs often become a comfort in times of stress. Recognise emotional eating triggers and try alternatives like herbal tea, a short walk, or a chat with a friend.

Unique Tips for Success

• Keep It Visible: Store whole foods like fruits and nuts where you can see them, and hide processed snacks in hard-to-reach places—or better yet, don’t buy them at all!

• Experiment with Flavours: If you’re used to the bold tastes of UPFs, try experimenting with natural spices and herbs to make whole foods more exciting.

• Track Your Progress: Keep a journal of how you feel as you reduce UPFs. Noticing improvements in energy, mood, and digestion can be incredibly motivating.

Final Thoughts: Your UPF-Free Journey

Changing your diet doesn’t mean striving for perfection—it’s about making better choices most of the time. By educating yourself, taking small, sustainable steps, and embracing the joys of real food, you can significantly improve your health and well-being.

Remember, the journey away from UPFs is not about deprivation; it’s about empowerment. With every meal, you have the chance to nourish your body and reclaim your health.

Let’s make this the year you take control of what’s on your plate—and how it impacts your life.