What Are Ultra-Processed Foods?

March 24th, 2026

woman shopping in grocery store — Ultra-processed foods are increasingly associated with anxiety, depression, and other mood disorders.

Ultra-processed foods may be convenient. But the more we rely on them, the further we move from the vibrant health our bodies deserve.

Linda L. Julian, clinical dietitian

More than half of what most Americans eat comes from ultra-processed foods.

Ultra-processed foods such as chips, instant noodles, frozen meals, and sugary cereals are convenient, cheap, and highly-flavored, making them hard to resist and easy to overconsume.

“These foods are specifically engineered for us to like them, think about them, and feel like they're a part of our everyday lives,” says Cindy M. Reuter, ND, an integrative medicine physician at Alice Peck Day Memorial Hospital, a member of Dartmouth Health.

How do ultra-processed foods affect your health, what are they, and how can you reduce your intake?

What are the health risks?

A 2023 study shows that nearly 75% of the U.S. food supply is estimated to be ultra-processed, fueling chronic diseases, weight gain, and declining mental health.

Regularly consuming ultra-processed foods can cause:

Increased risk of chronic diseases: Ultra-processed foods are linked to obesity, diabetes, heart disease, and other long-term health conditions.

Weight gain: These foods are often high in sugars, unhealthy fats, and additives that can promote overeating and lead to weight gain.

Harm to your gut microbiome: New research shows that ultra-processed foods can disrupt the balance of healthy bacteria in your gut, which affects digestion, immunity, and even mood.

Impact on mental health: Ultra-processed foods are increasingly associated with anxiety, depression, and other mood disorders.

Crowding out healthy options: Because ultra-processed foods are so convenient and palatable, they often replace more nutritious, whole foods in the diet, leading to nutrient deficiencies.

A 2024 study published in the British Medical Journal found that people who consume high amounts of ultra-processed foods have an increased risk of anxiety, depression, obesity, metabolic syndrome, and certain cancers, including colorectal cancer and premature death.

Changing how we think about food can help our choices.

“Food is more than just fuel—it’s part of how we care for our bodies,” says Nicole L. Parker, a registered dietitian at Dartmouth Cancer Center (DCC). “When you think of food as medicine, it helps highlight how important nutrition is to overall health and well-being.”

What’s the difference between processed and ultra-processed?

Processed foods are altered from their original state through methods like cooking, freezing, or adding simple ingredients, like salt or sugar. They are minimally processed compared to ultraprocessed foods, Reuter says.

Ultra-processed foods are industrial formulations made mostly from refined ingredients and additives designed for convenience, shelf life, and hyper-palatable taste.

Minimally processed foods

Minimally processed foods involve basic methods to make foods safer or more convenient. They still largely resemble their original form and often have simple ingredient lists, like:

Canned tomatoes
Frozen vegetables
Ground beef
Plain yogurt
Whole-grain bread.

Ultra-processed foods

Ultra-processed foods are engineered and made primarily from substances extracted from foods like oils, fats, sugars, and starches, along with additives such as preservatives, colorings, flavorings, and texturizers.

Ultra-processed foods can include:

Candy bars
Chips
Energy drinks
Fast food items like burgers, chicken nuggets, and french fries
Hot dogs
Microwave dinners
Store-bought cakes and pastries.

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What are some obstacles?

Reuter says the low price, convenience, and engineered taste of ultra-processed foods create a powerful incentive for people to choose them over more nutritious foods, even if they know those choices aren’t as healthy.

“It’s cheap, it’s easy, and it tastes good. For a lot of people, that’s what matters most when they’re feeding their families,” Reuter says.

Research shows that consumption of ultra-processed foods may be particularly higher among people experiencing food insecurity.

“I wish everyone had access to non-processed or minimally-processed foods,” says Linda L. Julian, a clinical dietitian at Dartmouth Hitchcock Medical Center (DHMC). “But socioeconomic status, which includes food access, affordability, genetics, location, and transportation, affects a person’s daily food choices.”

Want to cut back?

The U.S. Food and Drug Administration (FDA) is working on an official definition for ultra-processed foods, which could be finalized this spring. It could pave the way for new warning labels or regulations to limit marketing ultra-processed foods to children.

“Ultra-processed foods may be convenient. But the more we rely on them, the further we move from the vibrant health our bodies deserve,” Julian says.

Experts say you can reduce your consumption of ultra-processed foods by:

Reading ingredient lists: Short, recognizable ingredients usually mean less processing. Foods with more packaging, branding, and ingredients with added colorings, flavor enhancers, and bulking agents like polydextrose, maltodextrin, cellulose, and sugar alcohols like sorbitol indicate ultra-processing.

Prioritizing whole foods: Choose items as close to their natural state as possible.

Shopping the perimeter: Grocery stores often place whole foods around the outer aisles and ultra-processed foods in the center aisles.

Cooking more at home: Preparing your own meals puts you in control of what you eat.

Plan for convenience: Batch-cook or prep ingredients ahead to avoid reaching for processed options.

“Taking control of your ultra-processed food consumption isn’t about willpower,” Reuter says. “It’s about understanding your habits, planning ahead, and making small, consistent choices that honor your health every day.”