Not all 'processed foods' are bad for you... I'm a nutritionist, these are the ones everyone should eat more of
Processed foods have become a buzzword for poor health outcomes in recent years.After all, studies have shown that ultra-processed foods (UPFs) have been linked to more than 30 different health problems, including heart disease, cancer and anxiety.In the UK, over half the calories in people's diets come from ultra-processed foods, and they are becoming increasingly common around the world.However experts believe that this has caused confusion, and in fact there are some processed foods that are in fact healthy.'Not all processed foods deserve a bad reputation. In fact, some everyday staples can make it easier to increase fibre intake,' says Katie Murray, a nutritionist at specialist gut supplement brand AltruVita.Experts broadly categorise foods into four categories.These are unprocessed and minimally processed foods; processed ingredients; processed foods and ultra-processed foods.Processed foods are a combination of whole foods – such as fruits, vegetables, nuts and eggs - and processed culinary ingredients. Milled flaxseeds are considered a processed food because they are derived from whole flaxseeds through a milling process, which involves grinding the seeds into a fine powderFor example, bread made from wheat flour, water, salt and yeast is a processed food.However, if emulsifiers, colourings or preservatives were added, the bread would become ultra-processed.With this nuance in mind, these are the healthy processed foods a gut health nutritionist encourages her clients to eat.Milled flaxseedsMilled flaxseeds are considered a processed food because they are derived from milling flaxseeds into a fine powder.This process enhances the accessibility of nutrients, such as omega-3 fatty acids and fibre, making them more digestible and beneficial for health.'Milled flaxseeds are a great example of a processed food that can support gut health,' says Ms Murray.'While whole flaxseeds often pass through the digestive system intact, milling breaks down the tough outer shell, making it easier for your body to access the fibre and nutrients inside.'They're rich in both soluble and insoluble fibre, which can help support regular bowel movements and feed beneficial gut bacteria. Adding a spoonful to porridge, yoghurt or smoothies is an easy way to boost your daily fibre intake.'Yoghurt Experts say that choosing the right yogurt is key, but it is one processed food that should definitely be in everyone's dietExperts say that choosing the right yogurt is key, but it is one processed food that should definitely be in everyone's diet.'Many yoghurts contain live cultures, which can help introduce beneficial bacteria into the gut. While not all yoghurts are created equal, choosing varieties with live and active cultures and less added sugar can be a simple way to support a healthy gut microbiome. Do you want to lose a stone in six weeks? Hi, I'm Emma Bardwell, a nutritionist with more than 15 years' experience helping people improve their health and lose weight.I've been there. I was overweight, unhappy with my skin and stuck in a rut. Then I changed the way I eat. You can now do the same with my tried-and-tested healthy eating plan. And for DailyMail+ subscribers, it's completely free. Click here to sign up and start your journey 'Yoghurt also provides protein and calcium, making it a nutritious addition to breakfast or snacks,' says Ms Murray.'While yoghurt can be a useful source of live cultures, many people don't consume it regularly enough or in sufficient quantities to meaningfully increase their probiotic intake.'Canned beansOften stuck at the back of the cupboard, a tin of beans, despite being processed is packed with goodness.'Canned beans are often overlooked, but they're one of the most convenient ways to increase your fibre intake,' says Ms Murray.'Fibre is essential for gut health because it acts as food for beneficial gut bacteria. Beans also contain resistant starch, which may help support the production of short-chain fatty acids that play an important role in maintaining gut health. Rinsing canned beans before use can help reduce excess salt while keeping all of the nutritional benefits.'Frozen vegetables and fruitFrozen vegetables are picked and frozen at peak freshness, helping to lock in nutrients.'They're a convenient option that can make it easier to increase your vegetable and fruit intake, which is important for supporting a diverse gut microbiome.' says Ms Murray.'Having a variety of frozen vegetables on hand can help people eat more plant foods without worrying about them spoiling before they're used.'Tinned fish Tinned fish such as sardines, mackerel and salmon can be a valuable addition to a gut-friendly diet.Tinned fish are back in vogue, after an explosion of social media and experts say that they are a processed food we should be consuming.'Tinned fish such as sardines, mackerel and salmon can be a valuable addition to a gut-friendly diet. They provide protein and omega-3 fatty acids, which may help support a healthy inflammatory response within the body.,' says Ms Murray.'While they don't directly feed gut bacteria in the same way as fibre-rich foods, including a range of nutrient-dense foods can help support overall digestive and gut health.'PopcornA popular cinema snack may actually be good for you, a nutritionist has revealed.'Popcorn often gets grouped with less nutritious snack foods, but plain popcorn is actually a wholegrain. It's a source of fibre, which many people struggle to get enough of, and can be a simple way to support digestive health,' says Ms Murray.'The key is to be mindful of heavily flavoured varieties that may be high in salt, sugar or saturated fat. Air-popped or lightly seasoned popcorn can be a satisfying, fibre-rich snack.'
