As conversations around nutrition in perimenopause and menopause continue to grow, one topic keeps appearing in headlines, documentaries, and social media feeds: ultra-processed foods (UPFs). For many women, this has sparked concern, confusion, and sometimes guilt. Should they be cutting these foods out entirely? Are they to blame for weight gain, fatigue, or worsening symptoms? And how realistic is it to avoid them altogether?
These are important questions and ones that deserve a more nuanced, compassionate conversation.
Ultra-processed foods now make up a significant proportion of our daily diets. In the UK, around 57% of total calorie intake comes from UPFs. In some individuals and households, this figure can rise to 80–90% of total intake. This statistic is not a moral judgement on personal food choices; it’s an alarming reflection of the modern food environment we are living in. One shaped by convenience, cost pressures, marketing, time scarcity, and unequal access to fresh food.
As a nutritionist, I consistently advocate for a whole-food, nutrient-dense, and diverse dietary pattern. At the same time, this conversation doesn’t need to be all-or-nothing. Not all processed foods are inherently “bad,” and for women navigating perimenopause in particular, the goal is progress, not perfection.
Understanding what ultra-processed foods are, why they matter more at this life stage, and how to gently reduce reliance on them (without guilt or extremes) can be a powerful step towards feeling better supported in your body.
What do we actually mean by “processed” and “ultra-processed” foods?
One of the biggest sources of confusion around this topic is the word processed itself.
In reality, most foods we eat are processed in some way. Washing, chopping, freezing, fermenting, drying, pasteurising, and cooking are all forms of processing, and many are helpful or even health-promoting. Processing can improve food safety, extend shelf life, reduce waste, and in some cases make nutrients more bioavailable.
For example:
· Cooking tomatoes increases the availability of lycopene
· Fermenting foods like yoghurt or kefir can improve digestibility
· Freezing vegetables helps preserve nutrients and makes them more accessible year-round
Ultra-processed foods sit at the far end of this spectrum. According to commonly used classification systems, they are typically industrial formulations made using ingredients you wouldn’t normally use in a home kitchen. These include emulsifiers, stabilisers, flavour enhancers, colourings, artificial sweeteners, and preservatives. They are often designed to be hyper-palatable, long-lasting, and convenient.
Common examples include:
· Sugary breakfast cereals
· Packaged snack foods and crisps
· Confectionery and chocolate bars
· Soft drinks and energy drinks
· Ready meals and takeaway-style foods
· Many high fat, salt and sugar (HFSS) products
These HFSS ultra-processed foods make up a large proportion of UPF intake and are most strongly associated with negative health outcomes particularly when eaten regularly, in excess, and when they displace more nutrient-dense foods from the diet.
However, the picture isn’t black and white. Some foods often perceived as “healthy” also fall under the UPF category. Fibre-rich baked beans, shelf-stable tofu, fortified plant milks, and many plant-based meat alternatives are technically ultra-processed.
This is where nuance matters.
Context matters more than categories
Labelling a food as “ultra-processed” doesn’t automatically tell us whether it’s helpful or harmful in the context of someone’s overall diet and life.
Foods like tinned beans, frozen vegetables, yoghurt, bread, and tofu can be:
· Nutrient-dense
· Affordable
· Timesaving
· Accessible
· Consistent sources of protein or fibre
For many women (especially during perimenopause) these foods are not just convenient, they are essential.
The real issue isn’t the occasional or strategic use of processed foods. It’s when diets become dominated by HFSS ultra-processed foods, crowding out fibre, protein, micronutrients, and the diversity that supports metabolic, gut, bone, and hormone health.
This is why nutrition is best viewed through the lens of dietary patterns, not individual ingredients or single food choices.
Part 2 - Ultra-Processed Foods and Perimenopause - coming soon!
