Minimize ultra-processed foods and emulsifiers

Reduce consumption of ultra-processed foods (UPFs), particularly those containing emulsifiers like carboxymethylcellulose (CMC) and polysorbate 80 (P80). Check ingredient lists for these additives.

Why It Works

A 2024 review of 45 meta-analyses (~10 million participants) found "convincing" evidence linking UPFs to increased cardiovascular death risk and anxiety. Emulsifiers specifically reduce Akkermansia muciniphila and Faecalibacterium prausnitzii — two of the most important beneficial species — while increasing inflammatory Ruminococcus gnavus. UPFs are also associated with IBD, colorectal cancer, and IBS.

Tips

• Focus on reducing, not eliminating — perfection is not required for meaningful benefit
• Packaged bread, ice cream, processed meats, and soft drinks are the largest UPF sources
• Cooking from whole ingredients 2-3 more times per week is a practical starting point
• "Ultra-processed" does not mean "any processing" — canned beans and frozen vegetables are fine