Adiba Ghaus
Our gut is also known as the Second Brain. There are so many studies now that show us that there is a constant communication between your gut and your brain, and this communication takes place with the help of one nerve called the vagus nerve through chemical signals, influencing digestion, mood, and even mental health. It has a crucial role in regulating numerous involuntary bodily functions, including digestion, heart rate, and breathing.
Ultra-processed foods always include a long list of ingredients, additives you don’t recognise and highly altered textures and flavours. Packed chips, sweetened cereals, protein bars, ready-to-make foods, ready-to-fry snacks, instant meals, sugary drinks, pre-packed desserts, fast food, flavoured yoghurt and plant-based meats are all examples of ultra-processed foods. It’s highly addictive and not only does it impact your mental health but also contributes to your weight gain, higher risk of chronic diseases and poor gut health.
“Processed foods can contribute to emotional residue – like mood swings, fatigue, and brain fog – due to additives, excess sugar, and poor nutrient quality,” says Dr Meenakshi Anupam, a dietitian. “What we eat doesn’t just feed the body, it affects the mind too. These foods spike blood sugar, harm gut health, and lack nutrients needed for a stable mind – proving that what we eat deeply impacts how we feel.”
Why do ultra-processed foods impact mental health?
Ultra-processed foods, which lack fibre and are full of artificial additives, can disrupt this delicate balance.
This can lead to inflammation, digestive discomfort, and even conditions like irritable bowel syndrome (IBS). Diets high in these foods are linked to an increased risk of depression, anxiety, stress, and mood swings because they make your blood sugar spike and crash leaving you feeling tired, irritable, and low. Plus, a lack of essential nutrients can further impact brain function and mood.
Your brain relies on nutrients like omega-3 fatty acids, B vitamins, and antioxidants to function properly. If your diet is mostly made up of ultra-processed foods, you might not be getting enough of these important nutrients, which could contribute to feelings of fatigue or low mood.
The convenience trap
Ultra-processed meals are marketed as efficient solutions for busy lifestyles. However, for many, what begins as a time-saving choice gradually turns into a default dietary habit. Over time, this reliance can foster a sense of internal conflict – especially among those who value wellness, self-control, or mindful living.
“Break the trap by spreading simple education, sharing real results, making healthy food tasty, using short reels, and promoting mindful eating for mental wellness, not just weight loss,” says Dr Anupam.
Eating is a deeply personal act, and for many, it’s tied to identity – how one sees oneself and wants to be seen. For individuals who value sustainability, authenticity, or health consciousness, ultra-processed foods may feel at odds with their self-concept. Each time they consume a microwaved dinner laden with additives or snack on hyper-palatable chips, they might feel a dissonance between who they are and what they’re doing.
Over time, this disconnect can erode self-worth. The repeated experience of acting against one’s values – even in seemingly small ways – may create an internal narrative of failure. This isn’t just about being hard on oneself; it’s about the psychological weight of not living in alignment with one’s own identity.
“Our relationship with food is deeply personal, even if we’re not always aware of it,” says Dr Shalaka Atre, a psychiatry resident at JSS Mysore.
“For many of us, comfort as children came in the form of a favourite meal – something warm from a parent when we were upset. So early on, food becomes more than just fuel; it’s emotional. As we grow, eating ties into our identity. It’s social, cultural, and even moral. Most gatherings revolve around food, and diet culture adds pressure by linking food choices to our self-worth. So, when someone’s eating habits shift, it can trigger guilt, shame, and a lot of inner conflict. In my work as a psychiatrist, I’ve seen that eating disorders are rarely just about food. Often, there are deeper issues like mood disorders, poor coping skills, or a lack of mental health support driving the struggle,” she adds
Cultural narratives
Compounding this issue is the cultural narrative around food and self-control. Media and wellness culture often glamourise ‘clean eating’ and frame health as a moral virtue.
In this context, eating ultra-processed foods can be interpreted as a personal flaw. Social media exacerbates this pressure, with curated images of pristine, plant-based meals setting unrealistic standards that many struggle to meet.
Another psychological layer involves emotional regulation. Ultra-processed foods are often used to numb or distract from uncomfortable feelings – stress, loneliness, sadness. When food becomes a primary coping mechanism, individuals may lose touch with other ways of caring for their emotional needs.
“As students, we often depend on food when we’re stressed – whether it’s because of exams or other pressures,” says Shivangi Bhat, a psychology student.
“The deeper psychological aspect of emotional eating is that we try to avoid anxiety-provoking situations by indulging in something more soothing or pleasurable, like eating, which spikes dopamine. But it’s the aftermath that hits us – many of us binge eat and are left with guilt or embarrassment once the episode ends,” she adds.
When asked if she believes students are drawn to processed foods, she replied, “The fact that students have easy access to these food items – and because they’re addictive – I think students, especially those living alone in PGs or hostels, are more likely to get hooked. Students living at home are also affected, but since they have access to home-cooked meals, the rate is lower.”
Reclaiming self-worth begins with self-awareness – recognising the emotional and psychological patterns tied to eating choices – and responding with compassion rather than judgement.
Building a healthier relationship with food might include:
- Reflecting on what truly matters (e.g., sustainability, health, mindfulness) and finding ways to align food choices, even in small ways.
- Seeing lapses not as failures but as opportunities for learning and reconnection.
- Listening to the body’s cues rather than rigidly following rules or responding to stress with food.
- Therapy or coaching can help unpack the deeper emotions and narratives that food habits may mask.
- Adding more whole foods to your diet, like fruits, vegetables, whole grains, and lean proteins, can help support better mental health. These foods provide steady energy and the nutrients your brain needs to thrive.
Conclusion
The impact of ultra-processed meals extends far beyond the physical body. For many, they carry a hidden cost: eroded self-esteem, identity conflicts, and emotional distress.
Acknowledging this psychological dimension is critical in fostering a more compassionate, holistic approach to eating – one that honours both the body and the self. By exploring and healing the inner tensions around food, individuals can begin to rebuild not just healthier habits, but a deeper sense of integrity and self-worth.
So, if you take care of your gut, it sends the communication to your brain, and your mood becomes better. Your gut is healthy, so is your mental health, because 85 per cent of your immunity is in your gut.