Expert: This diet can cause impulsivity and impair memory.

• UPF combines the presence of ingredients that cannot be found in home cooking: emulsifiers, flavor enhancers or artificial colors
• - It promotes inflammation, disturbs the balance of intestinal bacteria and affects the dopaminergic system, which regulates the feeling of pleasure and motivation - warns dietitian Małgorzata Słoma-Krześlak
• Making even small changes to your daily diet can significantly improve your quality of life.

Scientists are warning that ultra-processed food (UPF) can affect concentration, spatial orientation, and logical thinking. It disrupts sleep quality, especially in younger people, further impairing well-being and mental resilience.

Some of its ingredients act on the brain's reward system in a way that resembles behavioral addictions, which is why many people can't resist reaching for more. Children, adolescents, and people experiencing mental health crises are particularly susceptible.

The term "ultra-processed" food encompasses more than just chips and sugary sodas. UPFs also include ready-made meals, fast food, flavored yogurts, some breads, and even—ostensibly "healthy"—protein bars.

What they have in common is the presence of ingredients that cannot be found in home cooking: emulsifiers, flavor enhancers, or artificial colors.

"Diet has a direct impact on the gut microbiota, which influences our nervous system through the gut-brain axis. UPF promotes inflammation, disrupts the balance of gut bacteria, and affects the dopaminergic system, which regulates pleasure and motivation," explains Małgorzata Słoma-Krześlak, a dietitian at the Medical University of Silesia. She adds: "All of this can exacerbate symptoms of depression and anxiety. Epidemiological studies have shown that increasing the proportion of UPF in the diet by 10% can be associated with an 11% higher risk of depression."

In children and adolescents, UPF can increase emotional eating, impulsivity, and the risk of eating disorders. People struggling with depression or sleep problems are also more susceptible to excessive consumption of these types of foods.

Additionally - as the researcher argues - low availability of nutritional education and economic factors favor the more frequent choice of UPF.

How to reduce UPF in practice?

The dietitian argues that making even small changes to your daily diet can significantly improve your quality of life. It's not just about eliminating all processed foods, but about regaining control over what you eat. A good place to start is:

• start with one meal a day prepared with natural ingredients,
• plan your shopping and have healthy alternatives on hand (e.g. hummus, nuts, fruit),
• monitor your mood and energy level - the effects may be noticeable after just a few days.

A diet based on vegetables, fruits, whole grains and healthy fats - consistent with the principles of the Mediterranean or DASH diet - supports the microbiome, improves well-being and may be an element of the prevention of mental disorders.

"Conclusion? Although ultra-processed foods are widely available and appealing in taste, too much of them can negatively impact our brains, sleep, and mental health. Making small changes to our diet can significantly improve our quality of life—without extreme restrictions, but with greater awareness," urges Dr. Słoma-Krześlak.

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