Ultra-Processed Foods Damaging our Gut Health – 5 Tips for Transitioning Away from Ultra-Processed Foods if you suffer from IBS.

Irritable bowel syndrome (IBS) is a common functional gastrointestinal condition that affects millions of people in Western societies.  Incidence of IBS is on the increase with more and younger people being diagnosed and experiencing symptoms including stomach pain, bloating and irregular bowel movements.  Exact causes are unknown, and IBS remains the common diagnosis once all other digestive conditions have been ruled out. 
 
Ultra-processed foods and drinks (UPFD) are increasing in both consumption and visibility, but so too is the amount of evidence growing that highlights this food group’s problematic relationship with health. 
 
This article will explore the association between consumption of UPFDs and IBS and will give 5 tips on how to transition away from UPFDs if you suffer from IBS.
 
A quick IBS overview
  
IBS is a complex and often long-term (chronic) digestive disorder that effects the large intestine or colon. IBS is considered a functional gut disorder as there is no damage to the gut. Symptoms can vary from person to person, but include a combination of the following: 

• Stomach pain or discomfort which is often relieved by passing a stool.
• Bloating and wind. 
• Diarrhoea or an urgency to go.
• Constipation
• Alternating diarrhoea and constipation 
• Mucus in the stool
• Changes in stool habits. Stool consistency can vary from movement to movement.

 
If you experience any of these symptoms, you should consult with a medical practitioner. 
 
IBS is thought to be caused by several triggers including gut motility (the movement of your stool through your gut), gut microbiome and gut hormones. Diet and stress have been identified as triggers for onset or worsening of IBS symptoms.
 
Ultra-Processed Foods and Drinks.
 
The jury is still out on the classification of what makes a UPFD, however since 2013 the NOVA classification developed by Monteiro et al., (6) has been the system most quoted. The NOVA classification divides products into four categories, from unprocessed or minimally processed foods to ultra-processed foods and drinks: 

• Group 1 – Unprocessed or minimally processed e.g., single ingredients. 
• Group 2 – Processed culinary ingredients. Ingredients such as olive oil, flour or herbs and spices that have been processed by way of pressing, grinding, milling, and drying but have no ingredients added to them.
• Group 3 – Processed Foods – foods that have been canned, pickled, smoked, cured, or fermented. 
• Group 4 – Ultra-Processed Foods and Drinks – formulations made from multiple processes. These are typically energy dense, low on fibre, micronutrients, and phytochemicals and high in unhealthy types of dietary fat, free sugars, and sodium. 

In a nutshell, UPFDs are highly processed products that usually contain a long list of additives, preservatives, and artificial ingredients. They can be found packaged in bright, colourful packaging and they are promoted as being convenient as well as being delicious and economical, as they usually have long shelf lives. 
 
How UPFDs affect gut health including IBS
When a person is diagnosed with IBS, they are often recommended a low FODMAP diet which is fundamentally a very low fibre diet. Many of my clients come to me saying that ultra-processed foods are those that they tolerate the best on this way of eating. What they don’t realise is whilst these foods and drinks appear to be more easily digested, they are, in fact, reinforcing and exacerbating the problem. 
 
Studies have shown that the gut microbiome is different in those who regularly eat UPFDs and those that don’t. Those whose diet includes many UPFDs tend to have a larger population of gut bacteria that is considered more pro-inflammatory (triggers more inflammation).
 
There are numerous ways in which UPFDs affect gut health and can contribute to IBS including: 

• Emulsifiers, such as thickeners and texture improvement agents including carrageenan (CGN). Studies have shown that these have an effect on gut bacteria, the protective gut lining (mucosal barrier) and increase possible inflammation. (7–10)
• Additives. The jury is still out on the impact of additives, but the European Food Standards Authority (EFSA) recommended in 2019 that further research was needed regarding Titanium Oxide (TiO2 or E171) used as a whitening agent in toothpaste, as early studies found that it may worsen existing inflammatory bowel disease.  (11,12)
• High sugar/sweetener levels can exacerbate bloating and wind symptoms. A study also found that high sugar consumption was linked to a change in the gut microbiota. (13)
• Low fibre content – fibre can cause discomfort for someone suffering from IBS, but it is essential for gut health and regular bowel movements.
• Lack of macro and micronutrients. Ultra-processed foods often have imbalanced macro and micronutrient contents. We often think of our gut as just a way ‘through’ but the gut itself, its microbiome population and its wall integrity also need a good variety of nutrients to be fully functioning. 
• High salt – human studies are lacking in this area, but it is thought that high salt levels could influence the immune system encouraging inflammation in the gut. 

5 Top Tips for Transitioning Away from Ultra-processed foods if you have IBS.
 
Caution: someone with IBS who has been following a low FODMAP or low-fibre diet shouldn’t suddenly change their diet.  I would strongly recommend that anyone wishing to modify their diet consult with a medical or nutrition practitioner. 

1. 5 ingredients and less on the label. Start by avoiding foods that list more than 5 ingredients and especially those with ingredients that are hard to pronounce. 
2. Ditch the fizzy drinks. When we are thirsty, we can easily reach for a tea, coffee, or fizzy drink, but hydration, through plain water or herbal teas,  is vital for IBS management, especially if you suffer from constipation. If I could recommend the first thing to eliminate when it comes to ultra-processed foods, I would say ditch the fizzy, sugary drinks. 
3. Avoid emulsifiers and additives – look for carrageenan, titanium oxide or E171 on the food label. They are damaging your microbiome, your gut wall and may be provoking inflammation.
4. Limit foods with the words ‘fortified’ or ‘added’ followed by vitamins and minerals. If a food producer had to add it back in, it means that those nutrients were stripped out during processing.  Natural nutrients beat added ingredients any day. 
5. Reintroduce fibre, but slowly. Fibre is critical for IBS but can provoke symptoms. Start by slowly reintroducing some of the vegetables you have previously excluded, a tablespoon and a vegetable at a time, build up until you have a normal portion and then move on to the next.  

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Read more by clicking below to see my previously published articles: 

• Understanding and managing infant dermatitis
• Are you constipated? My top tips for getting your bowel moving.

• Motivated to change but struggling to stay on track? Tips for long term transformation.

• Symptoms but no idea what’s triggering them? Here are some tips to unravel the mystery.  
• Top Tips for Eating for the Planet without Compromising Your Nutrition 
• I want to eat more plant-based but pulses give me terrible digestive issues
• What is the atopic march?
• Why is eczema/atopic dermatitis itchier at night?
• You’ve been diagnosed with an atopic condition, but what does that mean? 
• Atopic dermatitis/eczema – a chronic condition that effects all ages 
• The skin microbiome, the key to good skin health  
• Autumnal Allergies – Yes, it is a thing
• If one-size-fits all diets worked, don’t you think we would have the magic formula by now?
  
  

Who Am I? 
I’m Jessica Fonteneau, the Eczema and Digestive Health Nutrition Expert. I’ve worked with hundreds of clients to help them change their diets, better manage their flares, and find relief.
 
My vocation is to help those with eczema and digestive issues, because I have suffered with these interlinked conditions since I was 6 months old, and I truly know what it is like to experience these debilitating conditions. 
 
Every client I have ever worked with has their own triggers and ideal nutrition. There is no such thing as ‘one-size-fits-all’. Whether you work with me one-to-one or use my guided tools, my objective is to help you uncover what works best for you, so that you take back control and experience relief. 
 
My guided programmes are only suitable for adults as children have very specific nutrition requirements. I do, however, work with many child clients as part of my clinic. 
 
I also offer two free communities for adults caring for children with eczema and digestive symptoms, feel free to come and join us and get some well-deserved support. 
 

• Free community for adults with skin and/or digestive issues
• Free community for carers of children with skin and/or digestive issues

 
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References

1. Crimarco A, Landry MJ, Gardner CD. Ultra-processed Foods, Weight Gain, and Co-morbidity Risk. Curr Obes Rep [Internet]. 2022;11(3):80–92. Available from: https://doi.org/10.1007/s13679-021-00460-y
2. Fernandes AE, Rosa PWL, Melo ME, Martins RCR, Santin FGO, Moura AMSH, et al. Differences in the gut microbiota of women according to ultra-processed food consumption. Nutr Metab Cardiovasc Dis [Internet]. 2023;33(1):84–9. Available from: https://doi.org/10.1016/j.numecd.2022.09.025
3. Alatab S, Sepanlou SG, Ikuta K, Vahedi H, Bisignano C, Safiri S, et al. The global, regional, and national burden of inflammatory bowel disease in 195 countries and territories, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet Gastroenterol Hepatol. 2020;5(1):17–30. 
4. Clemente-Suárez VJ, Beltrán-Velasco AI, Redondo-Flórez L, Martín-Rodríguez A, Tornero-Aguilera JF. Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review. Nutrients. 2023;15(12). 
5. Da Costa Louzada ML, Ricardo CZ, Steele EM, Levy RB, Cannon G, Monteiro CA. The share of ultra-processed foods determines the overall nutritional quality of diets in Brazil. Public Health Nutr. 2018;21(1):94–102. 
6. CA M, J.-C. M, G. C, S.W. N, B. P. Ultra-processed products are becoming dominant in the global food system [Internet]. Vol. 14, Obesity Reviews. 2013. p. 21–8. Available from: http://ovidsp.ovid.com/ovidweb.cgi?T=JS&PAGE=reference&D=emed11&NEWS=N&AN=2013675162
7. Chassaing B, Van De Wiele T, De Bodt J, Marzorati M, Gewirtz AT. Dietary emulsifiers directly alter human microbiota composition and gene expression ex vivo potentiating intestinal inflammation. Gut. 2017;66(8):1414–27. 
8. Viennois E, Merlin D, Gewirtz AT, Chassaing B. Dietary emulsifier-induced low-grade inflammation promotes colon carcinogenesis. Cancer Res. 2017;77(1):27–40. 
9. Chassaing B, Gewirtz AT. Has provoking microbiota aggression driven the obesity epidemic? BioEssays. 2016;38(2):122–8. 
10. Schnabel L, Buscail C, Sabate JM, Bouchoucha M, Kesse-Guyot E, Allès B, et al. Association Between Ultra-Processed Food Consumption and Functional Gastrointestinal Disorders: Results From the French NutriNet-Santé Cohort. Am J Gastroenterol. 2018;113(8):1217–28.
11. Barreau F, Tisseyre C, Ménard S, Ferrand A, Carriere M. Titanium dioxide particles from the diet: involvement in the genesis of inflammatory bowel diseases and colorectal cancer. Part Fibre Toxicol. 2021;18(1):1–22. 
12. Ruiz PA, Morón B, Becker HM, Lang S, Atrott K, Spalinger MR, et al. Titanium dioxide nanoparticles exacerbate DSS-induced colitis: Role of the NLRP3 inflammasome. Gut. 2017;66(7):1216–24. 
13. Trakman GL, Fehily S, Basnayake C, Hamilton AL, Russell E, Wilson-O’Brien A, et al. Diet and gut microbiome in gastrointestinal disease. J Gastroenterol Hepatol. 2022;37(2):237–45.