The human microbiome—a vast ecosystem of trillions of bacteria in our gut—plays a crucial role in digestion, immunity, metabolism, and even mental health. A balanced microbiome fosters better nutrient absorption, regulates inflammation, and supports overall well-being.

 However, modern dietary habits, particularly the consumption of ultra-processed foods (UPFs) and processed foods (PFs), disrupt this delicate balance, leading to metabolic disorders, weight gain, and decreased exercise performance.

The Damage Caused by Ultra-Processed and Processed Foods

Ultra-processed foods (such as fast food, sugary drinks, and ready-to-eat packaged meals) and processed foods (like refined grains, canned goods with additives, and processed meats) are harmful in several ways:

Disrupting Gut Bacteria

UPFs and PFs are often high in artificial additives, emulsifiers, and preservatives, which alter the composition of gut bacteria. Studies have shown that these substances reduce the diversity of beneficial gut microbes, making room for harmful bacteria that contribute to inflammation and poor digestion.

Promoting Inflammation and Insulin Resistance

 Hindering Nutrient Absorption

UPFs lack essential micronutrients and fiber, which are necessary for optimal digestion and nutrient absorption. Without adequate fiber, beneficial gut bacteria cannot thrive, leading to sluggish metabolism and suboptimal fitness performance.