Can ultra-processed foods give you a hangover?

It’s easy to assume that the post-lunch slump is a sign of overindulgence. But, evidence suggests that certain foods can actually make us feel worse than others, particularly if they’ve been ultra-processed.

Ultra-processed foods (UPFs) are foods that have been through several rounds of processing to transform them from their original ingredient to what we see on the shelves. Cereal, crisps, biscuits and certain types of processed meats all fall into this category.

UPFs are a hot topic when it comes to nutrition. So, with people flocking to social media claiming to have experienced ‘a UPF hangover’, what’s really going on?

What are UPFs?

As Sophie Medlin, a registered dietician at CityDietitians, explains, we can identify UPFs by looking at their list of ingredients.

“UPFs are foods that have been processed in a factory and no longer significantly resemble the foods that they started out as,” she says. “If there are a lot of chemical-sounding names in the ingredients, this can be an indication of ultra processing.

“Common ultra-processing ingredients include emulsifiers, preservatives, colourings, flavourings and sweeteners.”

Are UPFs really that bad for our health?

While UPFs are widespread, research is beginning to show just how detrimental they can be for our wellbeing.

One study tracked 10,000 Australian women for 15 years and found that those with the highest amounts of UPFs in their diet were 39% more likely to develop high blood pressure. Another study, which had nearly 40,000 participants, found that the people who consumed the most UPFs were 19% more likely to die from cardiovascular disease.

Eating UPFs from time-to-time is unlikely to be detrimental. But, it can become a problem if we’re consuming them regularly.

“People who eat a large amount of UPFs as part of their daily diet have worse health outcomes than those who don’t consume them very often,” Sophie says. This can include issues like heart disease, cancer and obesity.

What is a UPF hangover?

Recently, people have been using social media to explain some of the effects they’ve noticed after eating UPFs. These include things like bloating, headaches and even cold-like symptoms.

According to Sophie, this isn’t unheard of.

“Some people say they can feel the impact on their body when they eat UPFs, especially if they haven’t eaten them for a long time,” she says. “They might feel more bloated and uncomfortable or their digestion might feel off. Sometimes people report headaches and feelings of lethargy.”

Currently, there isn’t any research linking UPFs with hangover-like symptoms. But, according to Sophie, it makes sense that they might occur.

“It’s likely to be because of the excess sugar and salt in UPFs,” she says.

Consuming salty foods has long been linked to bloating and feelings of sluggishness. Plus, as we know, sugary foods can spike glucose levels, which can lead to energy dips.

What makes a UPF hangover more likely?

We might be more likely to notice the ill effects of eating UPFs if we’ve been avoiding them for a while.

“When people have been eating a lot of UPFs, including things like fast food and takeaways, they often don’t feel the difference,” says Sophie. “But when they stop eating them and then have them occasionally, they can feel more of a difference in their body in terms of energy levels and lethargy.”

Our hormones can have an impact, too.

“During perimenopause and the menopause, we often feel like our body is more sensitive,” Sophie says. “This is because our hormones are fluctuating significantly, making us more sensitive to foods with higher levels of salt and sugar.

“Digestion can also be affected during this time and we can notice that certain foods can make us feel more bloated, constipated or have looser stools.”

Should this occur, Sophie recommends keeping a food diary to track any symptoms. It may also be worthwhile chatting to a registered dietician if problems continue.

Should we cut all UPFs out of our diet?

Experts generally agree that including a small amount of UPFs in our diet is okay.

“Once every now and again is totally fine,” says Sophie. “But it’s wise to try and limit how often they’re creeping into your diet.”

Even better still? Look for whole food alternatives.

“Swap a processed snack bar for something like nuts and fresh fruit,” says Sophie.

So, while a bowl of sugary cereal doesn’t exactly have the same effects as a bottle of Prosecco, it’s wise to reduce our exposure to UPFs as much as possible.