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The one change that worked

 The one change that worked: ditching ultra-processed foods made me feel healthier and happier


After being diagnosed with a chronic digestive disorder, I cut out junk food and ready meals. Now, my diet is full of fruit and veg – and I’ve got my mojo back
When I got a nasty case of indigestion just before the UK-wide Covid lockdown in March 2020, I assumed it would pass in an hour. A pizza was the initial culprit, molten with cheesy goo and drenched in garlic dip. A week later, though, it hadn’t gone away and I was struggling to swallow due to a lump-like feeling in my throat.

Like any neurotic thirtysomething, I assumed I was dying, so I trotted off to the GP. After several fruitless trips to specialists and various medications and investigations, I was diagnosed with gallstones and “functional dyspepsia”, the catch-all term for acid reflux, bloating, heartburn and upper digestive tract problems with no obvious cause.

With no medical treatments on offer, I turned to my diet. I have never been especially unhealthy, but before lockdown I had a fast-paced lifestyle and prioritised what I enjoyed over what my body needed. I liked cooking, but the sheer volume of ready meals, with their sultry pictures plastered across the front, made them too tempting. I chucked packet sauces into stir-fries and pastas during the week and spent the weekends gorging on ready-made lasagnes or gastropub-inspired fish pies.

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I wasn’t struggling with my weight, but my stomach was telling me that something needed to change. During lockdown, I made the switch to whole foods – and I have never looked back. Breakfast is now vegetable omelettes, flaxseed porridge and homemade granola with fruit – all surprisingly quick and easy to prepare. Crumpets and bagels are only an occasional treat. I have traded the tangy sauces I loved for slow-cooked casseroles. I have even built a suitably pretentious open larder full of nice ingredients. The meals I cook help me stay full for longer and I have more stamina for weight training at the gym.


Since my “whole-food revolution”, there has been growing discussion about the potential dangers of ultra-processed foods (UPFs). Despite what the wellness warriors of Instagram will tell you, giving them up isn’t a panacea, especially for serious illnesses. However, the switch has helped me to build a healthier lifestyle based on nutrition, rather than calories. I don’t bother with influencer “hacks” such as protein shakes, overpriced supplements, low-fat sprays or intermittent fasting. I just pack my meals with fruit and veg, focusing on fibre, and try to keep junk-food snacks for the weekend.

My functional dyspepsia hasn’t been cured, but I have definitely felt an improvement in my energy levels and my immune system. That mid-afternoon zombie feeling has long gone and I am sleeping better. Even more importantly, I have rediscovered my passion for cooking. I will always love food; it’s nice to be able to do so in a healthier way.

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