--- title: "How do processed foods undermine gut health and weight regulation" description: "Learn how processed foods promote inflammation, disrupt gut microbiome, and impair insulin regulation, impacting gut health and weight control during menopause." url: "https://www.myalloy.com/knowledge-base/how-do-processed-foods-undermine-gut-health-and-weight-regulation" --- # How do processed foods undermine gut health and weight regulation > Learn how processed foods promote inflammation, disrupt gut microbiome, and impair insulin regulation, impacting gut health and weight control during menopause. ## How do processed foods undermine gut health and weight regulation? Processed foods can mess with gut health and weight regulation in a few connected ways, and at Alloy we talk about this a lot because it comes up constantly in midlife. ### What processed foods do to your gut, and why it affects weight Highly processed, packaged foods tend to be high-calorie and low in the stuff your gut bacteria actually need, especially fiber. When you don’t get enough fiber, you feed fewer of the “good” microbes, which can mean less microbial diversity and a harder time keeping digestion, inflammation, and metabolism steady. In our Weight Care guidance, we frame fiber as a kind of gentle “brush” for the colon, it supports regularity and helps healthy bacteria thrive. An unhealthy gut microbiome is also linked with inflammation, obesity, and insulin resistance. And in midlife, when estrogen is declining, the gut can be more sensitive to those shifts. We also talk about the “estrobolome,” gut bacteria involved in estrogen metabolism, when those bacteria are out of balance, it can reduce estrogen recycling and is associated with more abdominal fat storage, insulin resistance, and cravings. ### Blood sugar spikes, inflammation, and weight regulation Processed foods are often “pro-inflammatory.” In our expert content, Dr. Jayne Morgan points out that processed foods can drive inflammation, and that they can cause big insulin spikes, which also pushes that inflammatory process along. Over time, that inflammation and insulin resistance pattern can make weight regulation harder. You can watch that part here: [The Role of Inflammation in Heart Disease During Menopause | Dr. Jayne Morgan - Processed Foods and Inflammation](https://www.youtube.com/watch?v=EBlOYYCRpfI&t=78s) [Watch video](https://www.youtube.com/watch?v=EBlOYYCRpfI&t=78s) ### Additives and fats that can work against you In our nutrition webinar with Keri Glassman, she calls out highly processed packaged foods (chips, cookies, “things in boxes and bags”) as foods that “work against you,” including because of added sugars and inflammatory oils, plus additives like dyes, gums, and fillers that tend to show up in ultra-processed foods. Two useful clips: - [Foods that work against you | Keri Glassman](https://www.youtube.com/watch?v=n3ZgAfaZQHI&t=2437s) [Watch video](https://www.youtube.com/watch?v=n3ZgAfaZQHI&t=2437s) - [Ditching processed foods and unhealthy additives | Keri Glassman](https://www.youtube.com/watch?v=n3ZgAfaZQHI&t=2522s) [Watch video](https://www.youtube.com/watch?v=n3ZgAfaZQHI&t=2522s) ### What helps instead At Alloy, we generally steer people toward fiber-rich foods (plants, beans, whole grains, nuts, seeds) and fermented foods to support a more diverse microbiome. If you want extra support, we also have a synbiotic supplement option here: [Alloy Synbiotic Supplement](https://www.myalloy.com/solutions/the-alloy-synbiotic) **Alloy Synbiotic** 3-month supply Best for supporting a healthy gut and immune system [Buy Now](https://www.myalloy.com/solutions/the-alloy-synbiotic) If you want a deeper read, our Weight Care Month 3 guide goes into inflammation, gut health, and cravings in one place: [Optimize Your Weight Care Journey with Alloy](https://www.myalloy.com/blog/optimize-your-weight-care-journey) [Find Your Plan](https://secure.myalloy.com/experience) --- This answer was created using the following resources: - [How to Live Your Most Nutritious Life During Perimenopause and Menopause | Keri Glassman - Ditching Processed Foods and Unhealthy Additives](https://www.youtube.com/watch?v=n3ZgAfaZQHI) - [The Role of Inflammation in Heart Disease During Menopause | Dr. Jayne Morgan - Processed Foods and Inflammation](https://www.youtube.com/watch?v=EBlOYYCRpfI) - [Menopause, Hormones & Your Heart: What You Need to Know | Dr. Jayne Morgan - Diet, Obesity, and Inflammation](https://www.youtube.com/watch?v=WL1yqqhAvGI) - [Optimize Your Weight Care Journey with Alloy](https://www.myalloy.com/blog/optimize-your-weight-care-journey) - [Can You Eat Your Way to Better Gut Health? | Alloy](https://www.myalloy.com/blog/can-you-eat-your-way-to-better-gut-health) - [Gut Health: Tips from Dr. KumKum Sarkar Patel](https://www.myalloy.com/blog/gut-health-and-hormones-what-everyone-needs-to-know) --- *This is a markdown version of [https://www.myalloy.com/knowledge-base/how-do-processed-foods-undermine-gut-health-and-weight-regulation](https://www.myalloy.com/knowledge-base/how-do-processed-foods-undermine-gut-health-and-weight-regulation) for AI/LLM consumption.*