What Studies Say About Ultra-Processed Foods and Kids’ Health

Ultra-processed foods are everywhere, from packaged snacks to frozen meals to kid-friendly cereals. While they may be convenient, mounting research shows that diets high in ultra-processed foods are linked to real health risks, especially for growing kids.

Here’s what the science says about how ultra-processed foods impact kids’ health, digestion, and long-term wellbeing and why it matters more than ever to rethink what’s on their plate.

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) go beyond simple packaged items. They are products made mostly from substances extracted from foods—like oils, sugars, refined starches—or synthesized in labs, such as flavor enhancers, colorings, emulsifiers, and preservatives.

Common examples:

• Snack bars, chips, cookies, and crackers

• Sugary cereals marketed to kids

• Processed lunch kits, packaged pastries, frozen nuggets

• Sweetened yogurts, sodas, and juice drinks

These foods are designed for shelf stability, hyper-palatability, and convenience, but often come at the cost of fiber, nutrients, and gut-friendly ingredients.

What the Research Shows About Kids and Ultra-Processed Foods

1. Higher Risk of Childhood Obesity and Metabolic Issues

A 2022 study published in JAMA Pediatrics found that kids with the highest intake of ultra-processed foods had a 45% higher risk of developing obesity compared to those with the lowest intake (1).

2. Worsened Gut Health and Digestion

Ultra-processed diets are typically low in fiber and prebiotics, leading to poor gut microbiome diversity. This impacts digestion, stool regularity, and even immune function (2).

Additionally, emulsifiers and artificial additives commonly found in UPFs have been linked to disruption of the gut barrier, increasing inflammation and digestive issues (3).

3. Increased Risk of Mental and Emotional Health Issues

A 2022 Australian study found that high UPF consumption in kids was associated with higher rates of emotional dysregulation, anxiety, and behavioral challenges, potentially linked to gut-brain axis disruption caused by poor microbiome health (4).

4. Higher Risk of Chronic Disease Later in Life

Dietary patterns high in ultra-processed foods during childhood are correlated with a higher risk of developing chronic conditions like type 2 diabetes, cardiovascular disease, and fatty liver disease by adolescence or adulthood (5).

Why Fiber and Prebiotics Matter in This Conversation

One of the key reasons ultra-processed foods are harmful to digestion is the near total lack of fiber, especially prebiotic fiber that feeds beneficial gut bacteria. Without it, kids’ microbiomes shift toward dysbiosis, leading to:

• Constipation

• Poor gut motility

• Weakened immune defense

• Increased inflammation (2,3)

Adding back prebiotic fiber—through real food and supplements like Growing Up Prebiotics—can help restore balance, but food quality matters first.

How Parents Can Reduce Ultra-Processed Foods

• Swap packaged snacks for fruit, nuts, or homemade muffins.

• Replace sugary breakfast cereals with oatmeal, eggs, or smoothies.

• Read labels: If most ingredients are unfamiliar chemicals, it’s a UPF.

• Plan simple, whole-food-based lunches: Whole grain sandwiches, fruit, veggies, and yogurt without added dyes or fillers.

It’s not always about eating perfectly, but rather about shifting the balance to less processed, more real food.

Summary

The research is clear: diets high in ultra-processed foods are harmful to kids' gut health, digestion, and long-term wellness. Small shifts away from processed snacks and toward fiber-rich, nutrient-dense foods can make a big difference in how kids feel, poop, grow, and thrive.