What happens when you give up ultra-processed foods?

What if you and your family decided to forgo ultra-processed foods for a period of time?  Would you notice any changes?  The Wall Street Journal has an article about a family that did give up ultra-processed foods for a month and wrote about their experience. 

What ultra-processed foods did the family give up?

There are many definitions of ultra-processed foods, but this family decided to keep it simple.  They decided to exclude foods that contained ingredients like preservatives and emulsifiers that one wouldn’t find in their home kitchen.  “We decided that if a food had an ingredient that we don’t use or could barely pronounce (e.g., maltodextrin, soy lecithin, guar gum), then we wouldn’t buy it.” 

🌟 What Happens When You Give Up Ultra-Processed Foods?

One Family Tried It for a Month — Here’s What Changed

🧠 Better Mental Health Less anxiety, fewer mood swings, more energy. An NIH study found greater consumption of ultra-processed food is associated with depressive and anxiety symptoms. Similarly, a study in Nutritional Neuroscience found a minimally processed diet that included fruits, vegetables, nuts, beans and whole grains lead to less depression and better mental health. 

🍽️ Goodbye Picky Eating Kids became more open to real meals — no complaints by week 3! Daughter was often picky about dinner food.  But by week 3, the daughter ate her dinner with gusto and with no complaints. 

🥨 Less Snacking & Cravings Processed snacks lost their grip, as Mom and daughter snacked less.  Hunger felt more natural. By day 10, the mom noticed she wasn’t craving food.  Not surprising as a study published in Nature Medicine found that study participants lost weight and had fewer food cravings when on a minimally processed diet. 

🥦 Whole Foods Took Center Stage Fruits, veggies, whole grains, and proteins replaced crackers, cereals, and granola bars.

🎉 Flexible Exceptions for Real Life Parties, sports, and social events = no guilt, just balance. The mom noted her daughter could follow the minimally processed diet at home but not at birthday parties, softball games, friend’s homes, church, etc.  Thus, focusing on eating well at home with exceptions for special occasions and having exceptions for other social settings was put in place. 

Do Ultra-Processed foods dampen your appetite for whole foods?

Absolutely says psychologist Ashley Gearhardt because ultra-processed foods such as most crackers, granola bars and gummies are packed with refined carbohydrates including refined sugars.  You eat these snacks; then your blood sugar rises and a few hours later your blood sugar plummets and you are hungry again. 

What steps can anyone take to work towards eating less ultra-processed foods? 

🥦 1. Start by Adding, Not Subtracting

• Focus on adding whole foods like fruits, vegetables, nuts, seeds, and lean proteins.
• These naturally crowd out ultra-processed options by keeping you full and satisfied.

🧃 2. Swap Smartly

• Replace sugary cereals with oatmeal topped with fruit.
• Trade flavored yogurts for plain Greek yogurt with honey or berries.
• Choose whole grain bread and pasta over white versions.

🍳 3. Cook More at Home

• Home-cooked meals tend to be less processed and more nutrient-dense.
• Even simple dishes like stir-fries, soups, or grain bowls can make a big difference.

🛒 4. Shop the Perimeter

• Stick to the outer edges of the grocery store — that’s where fresh produce, dairy, and meats usually live.
• Avoid the center aisles packed with packaged snacks and ready meals.

🔍 5. Read Ingredient Labels

• Look for long ingredient lists with unfamiliar additives — a red flag for ultra-processing.
• If you wouldn’t use the ingredients in your own kitchen (e.g., emulsifiers, artificial flavors), it’s likely ultra-processed. I substituted real cottage cheese in place of an ultra-processed low-calorie pudding and added some high quality protein to my day. 

🥤 6. Make Your Own Snacks and Drinks (See: Is Your Favorite Snack an Ultra-Processed Food?)

• Prep hard-boiled eggs, veggie sticks with hummus, or homemade granola bars.
• Brew iced tea or fruit-infused water instead of buying sugary drinks.

🧠 7. Understand Cravings

• Ultra-processed foods are engineered to be hyper-palatable, which can override natural satiety signals.  My husband has cut back on Cheez-ITs as he could eat the whole box at once. 
• As this family found out, eating more fiber-rich and protein-packed foods helps regulate hunger and reduce cravings.

🥫 8. Don’t Demonize All Processing

• Some processed foods (like frozen veggies or canned beans) are nutritious and convenient.
• The goal is to reduce ultra-processed items, not eliminate all convenience.

🌱 Final Thoughts: Small Shifts, Big Impact

Giving up ultra-processed foods isn’t about perfection — it’s about progress. As this family discovered, even a short break from additives and engineered snacks can lead to surprising benefits: fewer cravings, better moods, more adventurous eaters, and a renewed appreciation for real food. Science backs it up, but the lived experience makes it real.

You don’t need to overhaul your pantry overnight. Start with one swap, one home-cooked meal, one label read with curiosity. Build from there. And remember flexibility matters, especially with kids. Celebrations and social moments are part of life — what counts most is the foundation you build at home.

Sources:  family , family, NIH study , Nutritional Neuroscience , Nature Medicine, psychologist , adding whole foods, Smartly , Home, Perimeter , Ingredient Labels , Own Snacks and Drinks , Cravings , Processing Image Source:  Ultra processed Food