4 Nutrients That Help Offset The Negative Effects Of A Processed Diet

From creamy ranch-flavored potato chips to “soft-baked” breakfast bars, there’s no question that processed foods can be as tasty as they are convenient—but consistent consumption comes at a cost.

An overly processed diet starves the body of key nutrients, strains digestion, and triggers inflammation, all of which create a domino effect of suboptimal health, says certified nutritionist and personal trainer Lisa Schultz C.N., C.P.T., creator of the Vendura Method for healthier eating. “Eating a lot of processed foods is like putting soda in your car instead of gasoline; it may run for a while, but eventually, it will start to break down,” she says. 

While you may not be able to take your body to a mechanic, the good news is that you can counteract some of the side effects of frequently feasting on processed foods by dialing in your diet and prioritizing some nutrients over others. As Schultz puts it, “The body is amazing at healing itself once you give it the right tools—and your diet can often supply those tools.” 

Ahead, a closer look at the risks of regularly eating ultra-processed foods, plus how to reverse the damage.

• ABOUT OUR EXPERTS: Lisa Schultz C.N., C.P.T., is a certified nutritionist and personal trainer and the creator of the Vendura Method. Jenna Volpe, R.D.N., L.D., C.L.T., is a functional registered dietitian and the founder of Whole-istic Living.

What Are Processed Foods? 

Processed food is a broad category of food that has been altered in some way, shape, or form from its naturally occurring state in nature. Technically speaking, many everyday items—like frozen, canned, or packaged fruits, vegetables, and whole grains—are considered processed. But they’re not the big culprits in overly processed diets.

Read More: Your 2-Week Guide To Cutting Out Highly-Processed Foods

Typically, a processed diet includes a disproportionate amount of ultra-processed foods and drinks, which contain ingredients not normally found at home, including preservatives, added sugars, salts, and emulsifiers (which increase shelf life), according to the National Health Service. 

Common ultra-processed food examples include: 

• Pantry staples: Breakfast cereal, white bread, pasta, crackers 
• Meat products: Bacon, sausage, salami, beef jerky, hot dogs, some cold cuts
• Snacks and dessert: Chips, pie, biscuits, pastries, candy
• Freezer items: Ice cream, ready-to-eat meals
• Drinks: Soda, juice, energy drinks
• Condiments: Canned pasta sauce, salad dressings, ketchup, aioli 

Why Are Ultra-Processed Foods Bad For You? 

Consistent intake of sugar, refined carbs, preservatives, salt, trans and saturated fat, and other unhealthy additives present in ultra-processed foods can “wreak havoc on your health and wellbeing,” says holistic and functional registered dietitian Jenna Volpe, R.D.N., L.D., C.L.T., founder of Whole-istic Living.

Research has shown that eating high amounts of ultra-processed foods is associated with increased risk factors for chronic conditions such as high blood pressure, weight gain, and cardiovascular challenges. A 2019 study in the BMJ even found a link between processed foods and reduced longevity and an increased risk of early death. 

So what’s at play here? Well, for one, a high intake of ultra-processed foods can disrupt key systems in the body, contributing to issues such as high cholesterol, joint pain, chronic fatigue, depression, fibromyalgia flares, digestive problems, and acne, says Volpe.

Additionally, the sugar load associated with ultra-processed foods can cause blood sugar imbalance and insulin resistance, “which can lead to out-of-control cravings that make it hard for us to understand our body’s true nutritional needs and listen to its hunger and fullness cues,” says Schultz. Over time, this can lead to overeating, which then leads to weight and fat mass gain and contributes to symptoms like poor sleep, low energy, mood swings, and brain fog, she adds.  

Read More: How To Fight (And Fix) Persistent Brain Fog

Volpe notes that one of the reasons eating a diet high in ultra-processed foods has such a significant impact on health is that the intake of ultra-processed foods often replaces healthier options, such as fruits, vegetables, whole grains, healthy fats, and high-quality proteins. “This can translate to macronutrient imbalances, vitamin and mineral deficiencies, and inadequate fiber and prebiotic intake that exacerbate symptoms,” she says.

Is It Really Possible To Counteract The Effects? 

So, can you actually reverse the damage done by a diet high in ultra-processed foods? Absolutely. “People who have eaten a diet made up mostly of ultra-processed foods for years can counteract the inflammation and health problems doing so may have caused by making positive changes to their diet,” says Volpe. 

Research published in Appetite found that consuming highly processed foods has an instantaneous, negative impact on mood that lasts up to three hours. With that, reducing intake may support improved mood and energy levels over time. However, improvements in most health markers won’t happen overnight, says Volpe. A 2024 study in Obesity Science & Practice found that individuals who reduced their consumption of ultra-processed foods by half experienced noticeably improved health in just two months, but “generally, the longer someone has been experiencing inflammation and health issues, the longer it may take for them to start feeling better after making a healthy diet and lifestyle changes,” Volpe says. 

4 Nutrients To Help Offset A Processed Diet 

If you’re cutting back on ultra-processed foods or wondering how to support your health as you heal from their side effects, consider focusing on foods rich in the below four nutrients.

1. Probiotics and prebiotics

Noshing on ultra-processed foods repeatedly and you might find yourself navigating tummy troubles.  

Ultra-processed foods are low in prebiotics and probiotics, which are essential for feeding the healthy gut bacteria needed to create a healthy gut microbiome, explains Volpe. So, primarily eating processed foods can create gut imbalances that lead to gastrointestinal (GI) symptoms, such as bloating, gas, constipation, and acne, she says. 

Read More: The Best And Worst Time Of Day To Take Your Probiotics

Further, “because the microbiome is synced to our immune system, as well as our skin and our brain, these gut imbalances can cause other systemic symptoms and issues,” she says. A 2024 review in Nature Reviews Microbiology reports that diets high in processed foods, such as the standard American diet, are associated with poorer gut and overall health compared to more nutrient-dense diets. 

“Consuming prebiotics and probiotics will repopulate the microbiome, which can be a game-changer for individuals who are recovering from the long-term effects of an ultra-processed diet,” says Volpe. 

Probiotics are in fermented foods, such as sauerkraut, kimchi, yogurt, kefir, and prebiotics are in foods like oats, legumes, vegetables like asparagus and onions, and fruits like bananas and apples, says Schultz.

You can also get a boost of prebiotics and probiotics in supplement form. Generally, experts like Schultz recommend that adults opt for an option with a minimum of 10 billion colony-forming units (CFUs). 

2. Antioxidants 

Antioxidants are basically natural protectors. They’re named for their ability to protect you against oxidative stress, which is an overabundance of molecules that cause cellular damage (called free radicals) that is detrimental to human health and longevity. With that, bumping up antioxidant intake has been shown to protect cells from oxidative stress by neutralizing free radicals, according to Volpe. 

The best way to get antioxidants is to eat the rainbow. “Fruits and vegetables are the healthiest, most antioxidant-rich foods on the planet,” says Schultz. “Each bite contains vitamins and minerals that can help support cellular health and reduce the effects of oxidative stress,” she says.

Notably, fruits and veggies are exceptionally high in a type of antioxidant called polyphenols, which have been shown to support gut health. Polyphenols act as “food” for the good gut bacteria, which helps create a resilient, healthy gut microbiome that is good at absorbing nutrients as well as fighting off unhealthy invaders, says Volpe. 

Read More: 5 Antioxidant Supplements To Prioritize For Head-To-Toe Health

As an added benefit, the foods highest in antioxidants are also high in fiber and water, which support the gut microbiome and overall health, according to Schultz. “They keep everything moving through the system, ensuring that nothing gets stuck, which can lead to additional toxin build-up and issues,” she says. 

3. Magnesium 

Magnesium is a multitasking mineral that supports muscle, nerve, and heart function, as well as plays a role in energy production, bone health, blood sugar control, and more. 

The nutrient is abundant in legumes, seeds, root vegetables, dark leafy greens, and other fruits and veggies, so those who eat a variety of food groups are typically able to meet the recommended daily intake—400 to 420 mg daily for men and 310 to 320 mg for women—without much hassle or forethought. 

Unfortunately, individuals who eat a highly processed food diet tend not to get sufficient magnesium through their diet, according to Volpe. Low levels of the nutrient can manifest with symptoms such as muscle spasms and cramps, fatigue, and poor coordination, among others. Research has even found that chronically low magnesium levels may contribute to insulin resistance and worsened blood sugar regulation. 

“Magnesium deficiency can’t be identified through blood testing since the majority of magnesium in our body is in bone and tissue rather than in the bloodstream,” says Volpe. However, for those who eat—or have historically eaten—a highly processed food diet, she points out that prioritizing magnesium through food and supplements may help replenish magnesium levels and support overall wellness, especially if intake has been low.

In fact, a 2021 review in Nutrients found that oral magnesium supplementation may support healthy blood sugar metabolism and insulin sensitivity, especially in individuals with low magnesium intake.

Read More: Your Guide To All Of The Different Magnesium Supplements Out There

4. Omega-3 Fatty Acids 

The canola oil, corn oil, soybean oil, and vegetable oils used in most ultra-processed foods can lead to a disproportionate intake of omega-6 polyunsaturated fatty acids, which have demonstrated pro-inflammatory effects, compared to omega-3 fatty acids, which have anti-inflammatory properties, says Volpe. 

“While omega-6 fatty acids aren’t inherently bad, they should be consumed in a ratio of omega-3 to omega-6 fats of four to one,” she says. But in a standard American diet high in ultra-processed foods, data suggests that the ratio is incredibly skewed, with people consuming omega-3 and omega-6 fats at a ratio of one to twenty. 

Unfortunately, due to the inflammatory effects of omega-6 fatty acids, this imbalance can lead to chronic systemic inflammation. A study published in Nutrients found that an excess of omega-6 fatty acids is associated with an increased risk of certain conditions, including obesity and all-cause mortality. Meanwhile, another study found that their overconsumption can increase inflammation amongst those with autoimmune disease and allergies. 

“Prioritizing the consumption of omega-3 fatty acids may help support overall wellness, especially when paired with a balanced diet,” says Volpe. These essential fats are naturally found in fatty fish, fish oil, algae, flax oil, ground flaxseeds, walnuts, and chia seeds, she adds.

Supplementation may also support overall health, according to a 2023 study in the European Review for Medical and Pharmacological Science. When choosing an omega-3 supplement, consider your dietary preferences—fish oil and krill oil options may not be suitable for vegetarians. For a plant-based alternative, algae-derived omega-3s (like those from Nordic Naturals) offer a comparable source of essential fatty acids.