Expert reveals hidden impact of UPFs on your mind

They might be tasty, easy, and everywhere - but ultra-processed foods could be doing way more damage than you realise.

We’re not just talking about your waistline or blood pressure. We're talking about your mind.

According to Psychology Today, these convenient, long-shelf-life products are engineered for maximum flavour and minimum effort. But behind that bag of crisps or microwave meal is a carefully designed combo of sugar, salt, fat, and preservatives that messes with the way your brain works.

We're wired to crave sweet, salty, and fatty foods for survival - but food companies have hijacked that ancient instinct and turned it into a business model. One that may be making us more anxious, more stressed, and more emotionally unstable.

UPF is defined as items that have been significantly altered from their original state and contain ingredients not commonly used in home cooking (Dan Kitwood/Staff/Getty)

Dr. Leslie Korn, who trained at Harvard Medical School, is a clinician who specialises in integrative mental health, nutrition and traumatic stress, says ultra processed foods (UPFs), are 'packaged, long-lasting, and engineered for flavour' and as such, for many have become a staple in the modern diet.

"But while they may offer convenience, their long-term impact on the brain and mood is concerning," she writes online for Psychology Today.

Over time, ultra-processed food has been linked to increased rates of anxiety, depression, and even mood swings.

"The harmful effects of ultra-processed food go beyond physical health; they have a real and growing impact on our emotional and cognitive well-being," Dr Korn notes, adding: "Diets high in processed foods are consistently associated with increased levels of anxiety, depression, and psychological stress."

Why? It starts with nutrition - or the lack of it.

These foods are usually packed with calories but missing essential nutrients like magnesium, omega-3s, B vitamins, and zinc - all of which your brain needs to regulate mood. Without them, your brain struggles to keep things like serotonin and dopamine in balance. Cue low mood, irritability, and stress.

Then there's inflammation. We're not talking about a twisted ankle - we mean low-grade, chronic inflammation that builds silently thanks to a diet high in industrial oils, preservatives, and refined sugars. This type of inflammation can make your brain more reactive to stress and less able to stay chill.

It doesn’t stop there. Your gut - aka your 'second brain' - takes a serious hit too. Trillions of microbes in your digestive system help regulate your mood, and when ultra-processed junk disrupts this delicate balance (a condition called dysbiosis), your gut-brain connection breaks down. That means more anxiety, more brain fog, and less emotional resilience.

Whole and fermented foods are proven to improve mood (REDA/Contributor/Getty)

And if you've ever found it hard to stop snacking on processed food once you've started, that’s not just poor willpower. These foods are designed to be addictive. With every hit of hyper-palatable sugar, fat and salt, your brain gets a quick dopamine rush - the same chemical that lights up in other forms of addiction. But over time, those pleasure signals wear out, leaving you dependent and emotionally flat.

The takeaway? Whole foods - even ones with natural sugar or fat - do way more for your mental health than anything cooked up in a lab.

If you want to actually feel better, ditch the factory-made snacks and eat real food. Your brain will thank you.

Or as Dr Korn says: "When you prepare a nourishing meal, remember: You’re not just feeding your body, you’re caring for your mind."

Topics: Health