Ultra-Processed Foods: Why They Are So Hard to Quit and How to Take Back Control
Why You Can’t Stop at Just One
Have you ever wondered why you cannot eat just one cookie or stop at a handful of chips? It is not a lack of willpower. It is food science combined with biology.
Ultra processed foods (UPFs) are designed to hit the “bliss point,” the precise combination of sugar, salt, and fat that lights up the reward center in your brain, much like other addictive substances. When this happens, your brain releases dopamine, the feel good chemical. That surge of pleasure makes you want to repeat the behavior again and again.
The influence does not stop in the brain. Your gut plays a role as well. The gut microbiome “talks” to your brain through the gut brain axis. When fed UPFs such as sugars, refined starches, and additives, less helpful microbes begin to dominate. These microbes send chemical signals that trigger cravings for more of the same foods. The more UPFs you consume, the more your body asks for them.
So if you have ever thought, “Why can I not stop?” you are not crazy. Cravings are real. They are not a character flaw. They are a predictable response to engineered foods and to a gut brain system reacting to how it is fed.
Cravings Explained: Why You Cannot Stop at Just One
Bliss Point: UPFs use just right sugar, salt, and fat to light up your brain’s reward center.
Dopamine Hit: Feel good chemicals encourage repeat behavior.
Gut Brain Signals: Sugar loving microbes nudge your brain to want more.
The Cycle: The more UPFs you eat, the stronger the cravings.
The Fix: Feed your gut the right foods such as vegetables, lean protein, healthy fats, and fermented foods to quiet cravings and reset your brain.
What Are Ultra Processed Foods?
Not all processed food is bad. Frozen vegetables, canned beans, or plain yogurt are minimally processed and still nutritious.
Ultra processed foods, on the other hand, are built for shelf life and profit, not your health. They rely on additives, preservatives, emulsifiers, and chemicals your grandmother would not recognize as food.
Examples include:
Packaged snacks and chips
Sugary drinks, flavored coffees, and energy drinks
Protein bars with twenty or more ingredients
Frozen pizzas and boxed dinners
Candy, pastries, and fast food
“Sneaky” items like bottled salad dressings, flavored yogurts, and plant based meat alternatives
Research shows that nearly sixty percent of calories in the American diet now come from ultra processed foods.
How UPFs Affect Your Body
The damage goes deeper than calories:
Inflammation: fuels weight gain, hormone imbalances, joint pain, and fatigue
Gut disruption: emulsifiers and additives weaken the gut lining and throw off your microbiome
Chronic disease: linked to obesity, type 2 diabetes, heart disease, and even cognitive decline
Mental health: associated with higher rates of depression, anxiety, and brain fog
Over time, these foods do not just make us tired or bloated, they steal our resilience and joy.
What to Eat Instead: Foods That Heal
The best way to crowd out UPFs is to bring in anti-inflammatory, whole foods, the foundation of Phil’s 30 Day REBOOT. These nourish, restore balance, and keep you full without tricking your taste buds.
Quick snapshot of foods that heal:
Vegetables and fruits: colorful, high in fiber, rich in antioxidants
Lean proteins: wild caught salmon, pasture raised chicken, beans, lentils
Healthy fats: extra virgin olive oil, avocado, walnuts, flaxseeds
Healing spices: turmeric, ginger, cinnamon, rosemary
Fermented foods: sauerkraut, kimchi, kefir for gut health
Five Quick Tips to Cut Down on Ultra Processed Foods
Shop the perimeter: produce, fish, dairy, and meat live here.
Read labels: long, unpronounceable lists? Back on the shelf.
Snack smart: nuts, fruit, or vegetables with hummus instead of bars or chips.
Upgrade drinks: sparkling water with lime or herbal tea instead of soda or sweet lattes.
Batch cook weekly: soups, salads, and one pot meals beat frozen dinners or takeout.
Progress Over Perfection
You do not need to be perfect or eliminate every UPF overnight. Real change happens through small, consistent swaps, and those choices are powerful enough to transform your energy, mood, and long term health.
You can do this on your own, one step at a time. If you would like more structure, accountability, or inspiration, Phil’s 30 Day REBOOT is designed to help you reset your metabolism, refuel your body with anti-inflammatory foods, and rewire your habits for lasting change. In my book, Cracking the Food Code, I show you how simple shifts in daily food choices can reduce inflammation, restore energy, and help you thrive at every stage of life.
Taking Back Control
Ultra processed foods line grocery aisles, fill commercials, and sneak into busy lives. They are designed to be convenient and addictive, but you are not powerless. Taking back control starts with awareness. Each label you read, each swap you make, and each anti-inflammatory meal you prepare is an act of strength. These small choices add up to something powerful: a healthier, more vibrant you.
Do you know the best part? As you nourish your body with real food, cravings quiet down, energy rises, and confidence grows. Food stops being the enemy and becomes your most powerful tool to calm inflammation, balance hormones, and fuel your future.
Your health matters to me, not just as a professional, but as someone who has walked this path myself. Every step you take toward nourishing your body is a victory, and I will always be here cheering you on.
With love, health, and unwavering belief in your journey,
Philippa “Phil” Bebbington, MS, RD
Listen Next: Phil and Dr. Scott Podcast — Ultra Processed Foods
Keep the momentum going with our conversational deep dive on this topic. We unpack cravings, the gut brain connection, and simple swaps that stick.
Listen to the episode on Ultra Processed Foods
While you are there, follow the show so you never miss a new episode.
Free Resource: Ultra Processed Foods vs Healthy Alternatives Guide
Ready to put this into action? Download my free guide Ultra Processed Foods vs Healthy Alternatives for a simple checklist you can use while shopping or cleaning out your pantry. Every swap you make is a step toward less inflammation, more energy, and better health.
Download the Guide Here
© 2025 Phil Knows Food. All rights reserved. Not medical advice. For informational purposes only. No reproduction or distribution without written permission. Full Disclaimer
