Welcome back to the Gentle Gut Guide!
Today we’re breaking down processed & ultra-processed foods in a realistic, no-BS, evidence-based way.
If you’ve ever felt pressure to avoid anything “processed” or worried that eating packaged foods makes you “unhealthy,” this episode is for you. As a dietitian, I see more and more people feeling anxious about processed foods, and it’s seriously increasing stress & taking nuance out of eating.
Here’s the truth: processed doesn’t mean bad. In fact, many processed foods support health, help you meet nutrient needs, and make eating well more accessible, affordable, and sustainable.
In this episode, we’ll explore:-What “processed food” really means (and how many supportive foods fit the definition)
-A breakdown of the NOVA food classification system (& some critiques of it)
-Common additives like emulsifiers and gums, what the evidence actually says about their safety
-How fortification has improved public health
-Why food morality and “good vs bad” labels can impact your health goals long-term
-Practical tips for using processed foods to nourish yourself and simplify meals
Whether you’re juggling a busy schedule, budgeting for groceries, or just want peace of mind about what’s on your plate, this episode will help you think critically and eat with confidence without the fear.
Connect with Jacquelyn, MS, RDN
Fortification & Public Health
Cashman KD, et al. Vitamin D–fortified foods improve vitamin D status and reduce deficiency: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2020. PMC7298752
Pearce EN, et al. Iodine fortification and supplementation in the U.S. and other countries. Endocr Rev. 2013. PMC3509517
Soy Lecithin & Hormones
Kurzer MS, Xu X. Hormonal effects of soy in premenopausal women and men. J Nutr. 2002. PubMed11880595
Domínguez-López I, et al. Effects of dietary phytoestrogens on hormones throughout life. Nutrients. 2020. PMC7468963
Behr M, et al. Estrogens in the daily diet: in vitro analysis indicates that soy lecithin is estrogenic. Reprod Toxicol. 2011. (lab study; not human clinical data). PubMed21801783
Xanthan & Guar Gum
Ostrowski MP, et al. Mechanistic insights into consumption of the food additive xanthan gum. Nat Microbiol. 2022. PubMed35365790
Schnizlein MK, et al. Dietary xanthan gum alters antibiotic efficacy against Clostridioides difficile. mSphere. 2020. PMC6952194
Daly J, et al. The effect of feeding xanthan gum on colonic function in man. Gut. 1993. PMID: 8329363
Food Additives & Microbiome
Naimi S, et al. Direct impact of commonly used dietary emulsifiers on human gut microbiota. Microbiome. 2021.