Published Mar 20, 2026 | 7:00 AM ⚊ Updated Mar 20, 2026 | 7:00 AM
Ultra-processed food items. (iStock)
Synopsis: Doctors say Ultra-Processed Foods may disrupt hunger and fullness by altering hormones and gut health, driving cravings, overeating, and metabolic issues. They added that this is biological, not behavioural, and can be reversed with fibre-rich diets, structured eating, and cutting down ultra-processed food intake.
From packaged snacks to ready-to-eat meals, ultra-processed foods (UPFs) have become a staple for many. But doctors now warn that the issue goes far beyond calories — these foods may be disrupting the body’s regulation of hunger, fullness, and even digestion.
Across clinics, a clear pattern is emerging: People feel hungry soon after meals, snack frequently, and struggle with weight and gut issues despite eating enough.
Doctors said this is not just lifestyle — it is a biological shift driven by hormones and the gut working out of sync.
Appetite is controlled by hormones like ghrelin (hunger) and leptin (fullness). UPFs interfere with both.
“Ultra-processed foods do affect the hormonal regulation of hunger and fullness,” said Dr Usha Ayyagari, Senior Consultant in Endocrinology, Apollo Spectra Hospitals, Chennai. “You see increased hunger, lack of fullness, and inadequate suppression of ghrelin after meals.”
She explained to South First that, unlike whole foods, UPFs are high in sugar, fat, salt and additives but low in nutritive value. This makes it harder for the body to “recognise” fullness. “You don’t suppress your ghrelin, you keep eating, and calorie consumption goes up,” she said.
Leptin resistance adds to the problem. Dr Ayyagari noted that regular UPF intake means “you need higher levels of leptin to get the same satiety signal,” especially in people trying to lose weight, where leptin levels are already low.
This shifts eating from need to craving. “Your appetite is driven more by want than need,” she said, adding that sugar-heavy foods can be addictive and difficult to stop.
Clinically, she sees stronger links to metabolic issues. “These patients are harder to manage — with weight loss resistance, fluctuating glucose levels, PCOS, and metabolic syndrome,” she said, stressing that poor diet quality is a major driver of chronic disease.
Gastroenterologists said the gut plays an equally important role — and UPFs disrupt it at multiple levels.
“There is an association which is quite real and increasingly obvious in practice,” said Dr Aditya Shah, Consultant Gastroenterologist, Apollo Spectra Hospitals, Chennai.
“Patients present with IBS-like symptoms — bloating, variable stools, food intolerance and low-grade inflammation,” he told South First.
He explained that ingredients like emulsifiers damage the gut’s mucous layer, allowing bacteria to affect the lining and increase permeability.
Artificial sweeteners alter the microbiome and impair glucose tolerance, while preservatives like sulfites and nitrates can irritate the gut. Diets low in fibre “starve beneficial bacteria,” reducing short-chain fatty acids needed for gut health.
The result is barrier dysfunction, microbial imbalance, and altered gut-brain signalling.
This directly affects appetite. “Patients feel full but are not satisfied,” Dr Shah said. “There is frequent snacking, cravings within one to two hours, and poor meal termination cues.”
He added that rapid gastric emptying and low-fibre intake delay satiety signals. “This is not just behavioural — it is biologically driven dysregulation of the gut-brain axis.”
Doctors agreed that while the effects are serious, they can be reversed — but not instantly.
“Change is possible, but it is difficult,” noted Dr Ayyagari. “It is not a lack of willpower — it is hormonal dysregulation.” She added that medications can help regulate appetite, but long-term success depends on behavioural changes like mindful eating or cognitive therapy.
Dr Shah outlined a structured reset. “It is not just about cutting junk food,” he said. “Fibre needs to be gradually increased to 25–35 grams per day, with whole foods like vegetables, fruits, legumes and grains.”
He also recommended fermented foods such as curd, regular meal timing, avoiding constant grazing, and improving sleep and circadian rhythm.
Recovery takes time. “Within one to two weeks, bloating begins to improve; by three to four weeks, feelings of fullness become more stable; and by eight to twelve weeks, appetite regulation starts to reset,” he said.
Both experts emphasised returning to simpler foods. As Dr Ayyagari noted, choosing foods “you can grow and harvest” — and even modifying processed foods to reduce additives — can help restore the body’s natural balance over time.
(Edited by Muhammed Fazil.)
