Diet

This article discusses processed foods and highlights which foods can help improve gut health. It is beneficial for people of all ages, and especially for older adults who want to support their digestive health, overall well-being, and quality of life through healthy dietary choices. 

PROCESSED FOODS – SUPPORTING GUT HEALTH

Processed foods have become something of a buzzword when discussing poor health outcomes in recent years.

Research has shown that ultra-processed foods (UPFs) are linked to more than 30 different health conditions, including heart disease, cancer, and anxiety.

In the United Kingdom, more than half of the calories in people's diets come from ultra-processed foods, and their consumption is increasing worldwide.

However, experts believe this has created some confusion, as certain processed foods can actually be very healthy.

“Not all processed foods deserve a bad reputation. In fact, some everyday foods can make it easier for people to increase their fibre intake,” says Katie Murray, a nutritionist at AltruVita, a company specializing in gut health supplements.

Experts generally divide foods into four categories:

• Unprocessed and minimally processed foods
• Processed culinary ingredients
• Processed foods
• Ultra-processed foods

Processed foods are made from whole foods such as fruits, vegetables, nuts, and eggs, combined with processed culinary ingredients. For example, bread made from flour, water, salt, and yeast is considered a processed food.

However, if emulsifiers, colourings, or preservatives are added, the bread becomes an ultra-processed food.

With this in mind, here are the processed foods that a gut health specialist encourages her clients to include in their diet.

Ground Flaxseeds

Ground flaxseeds are considered a processed food because they are produced by milling flaxseeds into a fine powder.

This process makes nutrients such as omega-3 fatty acids and fibre more accessible to the body and easier to digest.

“Ground flaxseeds are a great example of a processed food that can support gut health,” says Murray.

“Whole flaxseeds often pass through the digestive system undigested. Milling breaks down the tough outer shell, allowing your body better access to the fibre and nutrients inside.

They are rich in both soluble and insoluble fibre, which can support regular bowel movements and nourish beneficial gut bacteria. Adding a spoonful to porridge, yogurt, or a smoothie is an easy way to boost your daily fibre intake.”

Yogurt

Experts say that choosing the right yogurt is important, but it is one processed food that should be included regularly in the diet.

“Many yogurts contain live cultures that can help increase beneficial bacteria in the gut. While not all yogurts are created equal, choosing varieties with live cultures and low amounts of added sugar can be a simple way to support a healthy gut microbiome.

Yogurt is also a good source of protein and calcium, making it a nutritious option for breakfast or snacks.”

However, she points out that many people do not consume yogurt regularly enough or in sufficient quantities to significantly increase their probiotic intake.

Canned Beans

A forgotten can of beans at the back of the cupboard is actually a nutritional powerhouse, despite being a processed food.

“Canned beans are often overlooked, but they are one of the most convenient ways to increase fibre intake,” says Murray.

“Fibre is essential for gut health because it serves as food for beneficial gut bacteria.

Beans also contain resistant starch, which may help promote the production of short-chain fatty acids that play an important role in maintaining gut health.

Rinsing canned beans before use can help reduce excess salt while preserving all of their nutritional benefits.”

Frozen Vegetables and Fruit

Frozen vegetables and fruits are often harvested at their peak freshness and frozen immediately, helping to preserve their nutrients.

“This is a highly convenient option that can help people increase their consumption of fruits and vegetables, which is important for supporting a diverse gut microbiome,” says Murray.

“Having a variety of frozen vegetables on hand allows people to eat more plant-based foods without worrying about them spoiling before they are used.”

Tinned Fish

Tinned fish has enjoyed a surge in popularity on social media in recent years, and experts say it is one processed food worth including in your diet.

“Sardines, mackerel, and salmon in tins can be an excellent addition to a gut-friendly diet.

They provide protein and omega-3 fatty acids, which may help support healthy inflammatory responses in the body.

While they do not directly feed gut bacteria in the same way that fibre-rich foods do, consuming a variety of nutrient-dense foods supports overall digestive and gut health.”

Popcorn

A popular cinema snack may actually be healthier than many people realize.

“Popcorn is often grouped together with unhealthy snack foods, but plain popcorn is actually a whole grain,” says Murray.

“It is a good source of fibre, and many people do not get enough fibre in their diet.

The key is to avoid varieties that contain high amounts of salt, sugar, or saturated fat. Air-popped or lightly seasoned popcorn can be a satisfying and fibre-rich snack.”

Summary

Although ultra-processed foods are often associated with poor health outcomes, not all processed foods are unhealthy. Experts point out that ground flaxseeds, yogurt with live cultures, canned beans, frozen fruits and vegetables, tinned fish, and plain popcorn can all be healthy and nutritious choices that support gut health and help increase daily fibre intake.