As global populations age, understanding how diet influences chronic inflammation and disease risk becomes increasingly urgent. One emerging area of concern is inflammaging, which can contribute to other age-related conditions. Recent research highlights the role of ultra-processed foods (UPFs) in accelerating this process, particularly among adults aged 55 and older.

What Is Inflammaging?

As we age, our bodies experience a slow, chronic form of inflammation known as “inflammaging”. Inflammaging may be caused by changes in the immune system that lead to more inflammation in the body. Studies show that high levels of these inflammatory chemicals are linked to muscle loss, weakness, reduced mobility, and disability in older adults.

This low-grade inflammation is a key driver of many age-related diseases, including cardiovascular disease, metabolic diseases (i.e. type 2 diabetes), osteoporosis, and cognitive decline. It’s marked by rising levels of inflammatory markers like leptin and CRP, which signal that the immune system is in a constant state of alert, even without infection or injury. These changes can be accompanied by reduced antioxidant activity and altered polyphenol levels, suggesting a heightened inflammatory state that may increase chronic diseases.

The Role of Diet in Inflammaging

While aging naturally increases inflammation, what we eat can make it better or worse. One major dietary contributor to inflammaging is the growing consumption of ultra-processed foods (UPFs). These are industrially made products packed with additives, refined sugars, unhealthy fats, and salt i.e. packaged snacks, sugary cereals, ready meals, and fizzy drinks.

Multiple studies have linked UPFs, especially processed meats and sugary beverages to increased risks of abdominal obesity, hypertension, and cardiovascular disease in older populations.

UPFs are typically low in dietary fibre, which is essential for producing short-chain fatty acids (SCFAs), compounds with anti-inflammatory properties. Reduced SCFA production has been linked to gut dysbiosis (imbalance) and chronic inflammation. Prolonged UPF intake may impair SCFA pathways, further worsening inflammation levels.

How UPFs Disrupt the Body

UPFs can damage the gut microbiome, increase oxidative stress, and trigger immune responses that worsen inflammation. They have been linked to metabolic syndrome, obesity, and other chronic conditions. As people age, changes in taste, appetite, and mobility can lead to greater reliance on these convenient, hyper-palatable foods, especially when cooking becomes difficult or expensive. Similarly, changes in the body and mind influence food choices. This often leads to more cases of overweight and obesity, especially in adults over 55. Obesity is linked to higher intake of ultra-processed foods (UPFs), which can increase the risk of other health problems and worsen age-related inflammation

Frailty and the UPF Connection

As physical function declines, sarcopenia (muscle loss) and osteoporosis (brittle bones) develop, further contributing to frailty. These conditions have been linked to higher UPF intake, especially when diets lack anti-inflammatory nutrients (polyphenols and antioxidants).

Some studies reported that every 10% increase in UPF consumption raised the risk of frailty or pre-frailty by 2% in underweight and 6% in overweight adults over 70. One study found a 15% increase in all-cause mortality and a 13% rise in type 2 diabetes and cardiovascular disease risk per 10% UPF increase. These findings were observed in participants who already had metabolic syndrome.

A large study of adults over 60 found that those who ate the most UPFs were nearly four times more likely to develop frailty within 3.5 years. Frailty increases the risk of falls, hospitalisation, and loss of independence. The study found that participants who consumed the most ultra-processed foods had a 3.6 times higher risk of developing frailty. This suggests that UPFs may displace healthier foods in the diet, leading to nutrient deficiencies and muscle loss over time.

Why Older Adults May Crave UPFs

UPFs are popular because they are tasty, affordable, and easy to eat. Their convenience often leads people, especially older adults, to choose them over healthier whole foods. As we age, our taste buds become less sensitive, especially to salty and savoury flavours, while sweet flavours stay easier to detect. This change, combined with the strong flavours in UPFs, can lead to eating more UPFs and fewer nutrient-rich options. Resulting in a diet that is high in calories, low in essential vitamins and minerals and likely promoting inflammaging.

Not All UPFs Are Equal

Not all UPFs are harmful and nutritionally poor. Some, like bread, yogurt or orange juice, can help older adults meet their nutritional needs. One study found that fortified cereals and cereal products were the most consumed UPFs among adults over 85, contributing significantly to energy, fibre, and micronutrient intake including iron, folate, and selenium. These nutrients are important in antioxidant enzyme activity and cellular protection.

As people age, they often eat less, have weaker immune systems, and slower metabolism. These changes can lead to vitamin and mineral deficiencies, which is why older adults need more micronutrients to stay healthy.

While current guidelines recommend limiting UPF intake, fortified options may offer nutritional benefits for older adults with reduced appetite or limited access to whole foods. Overall, a diet high in UPFs and low in whole foods can worsen inflammation and increase the risk of chronic disease, but there is a place for fortified foods.

Risks of ultra-processing include excessive additives, emulsifiers, and refined sugars. Making a whole food diet, with strategic fortified options incorporated, likely the most effective strategy for promoting healthy aging.

Why This Matters

With the global population of adults over 60 expected to double by 2050 to 2.1 billion, addressing the impact of diet on aging is more urgent than ever. Reducing UPF intake and promoting whole, nutrient-dense foods can help older adults stay stronger, healthier, and more independent for longer.

Key Takeaways

• UPFs and Inflammation: Higher intake of UPFs in older adults is strongly linked to increased inflammation, oxidative stress, and metabolic dysfunction.

• Taste Preferences and Risk: Age-related changes in taste may lead older adults to prefer foods high in sugar, salt, and artificial flavour enhancers, raising exposure to pro-inflammatory compounds.

• Dietary Shifts and Disease: These preferences can alter eating patterns and contribute to chronic disease progression, reinforcing a cycle of UPF-related health risks.

• Fortified UPFs: Some UPFs are fortified with essential nutrients and fibre, offering potential benefits despite concerns about processing and additives.

• Balanced Approach Recommended: Reducing UPF intake is advised but combining nutrient-dense whole foods with select fortified options may better support healthy aging.

• Need for Further Research: More studies are needed to understand how UPFs affect aging bodies and the mechanisms behind their impact on inflammation and chronic disease.