Recent studies have found strong associations between ultra-processed food (UPF) consumption and behavioral issues in children, such as hyperactivity, attention challenges, anxiety, and mood disruptions. These findings suggest that diets high in UPFs—often filled with additives, sugar, and low in key nutrients—may influence emotional regulation, cognitive development, and overall mental well-being.
If you've been noticing changes in your child’s mood, focus, or behavior, you’re not alone in wondering what might be going on. One possible piece of the puzzle, according to growing research, points to what they're eating — specifically, how much of their diet comes from ultra-processed foods (often called UPFs). Several studies suggest a connection between high UPF intake and emotional or behavioral concerns in kids that are important for parents to be aware of.
In this blog:
Research continues to uncover patterns between diets rich in UPFs and increased emotional or behavioral issues in children. These issues tend to fall into two main categories:
These challenges with emotions and behavior can affect everything from friendships to learning in school.
In one significant study from Brazil in 2023, researchers followed over 10,000 children and found that those who had higher UPF consumption at age six were more likely to experience emotional and behavioral difficulties by age 11.
Another study in Spain, involving children between ages 4 and 12, found that kids who consumed the most UPFs were more likely to score poorly on behavioral assessments, with noticeable challenges in:
It’s important to recognize that these studies show associations — not direct cause-and-effect. But these patterns held up even after accounting for:
Quick Tip: Behavioral symptoms may improve with even small dietary changes—start with one snack swap.
Understanding what qualifies as an ultra-processed food helps make sense of why they might affect our kids so much. The NOVA classification system organizes foods into four groups, with Group 4 being the most heavily processed.
A glance at the ingredient list on many packaged foods tells the story: chemical-sounding names, added colors, and numbers. In ultra-processed products, you'll often find:
Some ingredients can impact a child’s gut health and, by extension, their mood and mental clarity.
Parent Tip: If you can't imagine how to cook it at home, it’s probably ultra-processed.
Here's a quick breakdown that can help with shopping and meal planning:
If you're curious about improving lunch options, check out these healthy swaps for processed lunchbox favorites.
UPFs are usually high in added sugars, salt, and unhealthy fats while lacking essential nutrients. They now make up nearly two-thirds of the average American child's diet.
As these foods dominate meals and snacks, healthier options like vegetables, lean proteins, fruits, and whole grains often get left behind.
Quick Tip: Start with one balanced snack a day—fruit and nut butter is a great combo.
This shift doesn't just impact physical growth—it affects brain development, focus, and emotional balance.
Small swaps, like those found in this guide to healthy swaps, make a real difference over time.
Here are some important nutrients that support your child's brain and mood:
Parent Tip: Add canned salmon or avocado to a sandwich to boost omega-3s naturally.
Refined sugars and synthetic additives aren’t just empty calories—they can directly affect energy, mood, and focus.
High-sugar foods cause spiking energy followed by crashes, which may look like mood swings, fatigue, or hyperactivity.
The American Heart Association recommends no more than 25 grams of added sugar per day for kids.
Quick Tip: Swap juice boxes for water and add a slice of orange for flavor.
Research links artificial dyes and preservatives with increased hyperactivity in some children, especially from the Southampton Study published in The Lancet.
Common culprits include:
Parent Tip: Watch for numbers and colors on ingredient lists—they often signal additives.
Some food additives can harm the gut's microbial balance, disturbing a child’s mood or cognition through the gut-brain axis.
To support a healthy gut, include more:
Quick Tip: Try adding kefir to smoothies for a gut-friendly boost.
Many foods that seem healthy or child-friendly are more processed than they appear. Pay attention to long ingredient lists or unfamiliar terms—these often signal UPFs.
Want to take the next step? These resources can help you make practical changes:
Parent Tip: Even one swap a week toward less processed snacks can support your child’s energy and emotions.
Written by: Dr. Diana Jimenez, Pediatrician specializing in child nutrition, lactation, and child development.
Sources:
Cambridge University Press - "UN Decade of Nutrition, the NOVA food classification and the trouble with ultraprocessing"
MDPI - "Nutrients: Emotional and Behavioral Outcomes in Children and Adolescents Linked to the Consumption of Ultra-Processed Foods"
ScienceDirect - "Journal of Affective Disorders: Association between ultra-processed food consumption and emotional–behavioral problems in children"
ScienceDirect - "Lancet: Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial"
Cambridge University Press - "Public Health Nutrition: Association between consumption of ultra-processed foods and behavioural and emotional problems in children"
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