How to Read Food Labels & Make Healthier Choices
By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).
How to Read Food Labels and Reduce Ultra-Processed Foods:
Food labels can feel overwhelming, but they hold powerful clues to help you choose foods that nourish your body - especially important when you’re planning a pregnancy or supporting fertility. Reducing ultra-processed foods (UPFs) and ingredients that disrupt gut health, hormones, and nutrient balance can improve your chances of conceiving and support a healthy pregnancy.
This blog explains how to decode food labels, highlights the latest research linking diet to fertility and pregnancy outcomes, and shares practical tips for making better choices.
What Are Ultra-Processed Foods (UPFs) and Why Reduce Them?
UPFs are industrial formulations typically made with little whole food, loaded with additives such as artificial sweeteners, flavour enhancers, emulsifiers, preservatives, and refined ingredients. Examples include packaged snacks, sugary cereals, ready meals, and soft drinks.
UPFs & Fertility/Pregnancy Risks According to Research
Leaky Gut and Inflammation: Certain food additives and high sugar content in UPFs can damage the gut lining, increasing intestinal permeability (“leaky gut”). This can trigger systemic inflammation that negatively affects ovulation and sperm quality.
Hormonal Disruption: Additives like phthalates and bisphenols (found in packaging), as well as artificial colours and sweeteners, can act as endocrine disruptors, interfering with hormones critical for fertility.
Nutrient Depletion: UPFs are often low in essential nutrients such as zinc, magnesium, and B vitamins, which are crucial for reproductive health and foetal development.
How to Read Food Labels to Spot and Avoid UPFs
1. Check the Ingredient List Length
Fewer ingredients generally mean less processing. Aim for products with 5 ingredients or less, ideally whole-food based.
2. Check the first 3-4 ingredients listed
Ingredients are listed in order of quantity, so if sugar, hydrogenated oil or salts are upfront, then these are likely to be high in content.
3. Watch Out for Ingredients You’ve Never Heard of
Ingredients with long, chemical-sounding names like “polysorbate,” “carboxymethylcellulose,” “sodium benzoate,” or artificial sweeteners (aspartame, sucralose) are usually signs of heavy processing.
4. Avoid Added Sugars and Sweeteners
Look for terms like glucose syrup, high fructose corn syrup, cane sugar, dextrose, maltose, and artificial sweeteners.
High added sugar is linked to insulin resistance and inflammation impacting fertility.
5. Identify Hidden Sources of Unhealthy Fats
Avoid products with partially hydrogenated oils, trans fats, or interesterified fats.
Excess unhealthy fats can affect hormone synthesis and promote inflammation.
6. Beware of Additives Linked to Gut Health Disruption
Emulsifiers such as carboxymethylcellulose (CMC), polysorbate-80, and artificial preservatives can disrupt gut microbiota and increase gut permeability.
7. Look for Fortified Nutrients
Some products fortify with folate, iron, or B vitamins, but these cannot replace the benefits of whole food nutrients.
Look Out For These Better Choices of Ingredients:
Ingredients you recognise
Cold-pressed olive oil, coconut oil, avocado oil, or butter
Herbs & spices, lemon juice, apple cider vinegar
Sea salt or Himalayan salt (vs. artificial flavorings)
Honey, maple syrup, date syrup (in moderation)
Natural cultures or probiotics (in yoghurts/ferments)
Whole-food sweeteners: fruit puree, mashed banana, dried fruit
Watch Out For These (Often indicate ultra-processing or hidden disruptors)
Added Sugars (linked to insulin resistance & inflammation)
Glucose, fructose, dextrose
Corn syrup, high-fructose corn syrup
Cane sugar, maltodextrin, rice syrup
Artificial Sweeteners (linked to gut disruption & glucose intolerance)
Aspartame, sucralose, saccharin
Acesulfame K, stevia extract (reb A)
Emulsifiers & Gut-Damaging Additives
Polysorbate 80, carboxymethylcellulose (CMC)
Mono- and diglycerides
Xanthan gum, carrageenan
Preservatives & Colourings (linked to hormone disruption)
Sodium benzoate, potassium sorbate
BHA/BHT
Artificial colours: E102 (tartrazine), E133, E129
Unhealthy or Processed Fats
Partially hydrogenated oils
Trans fats
“Vegetable oil blend” (often refined)
Label Tips:
5 ingredients or less = usually a safer, less processed choice
Look for “organic” or “no artificial ingredients” labels (be aware that some ‘organic’ foods may still contain unwanted additives)
Avoid labels with long ingredient lists full of chemicals
“Low-fat” or “diet” versions often contain additives and sweeteners
Water & Hydration Tips:
Drink filtered water from glass or stainless steel
Avoid plastic bottles - may contain BPA or phthalates (hormone disruptors)
Remember:
Whole, real foods support fertility, hormone balance, and gut health. However, the reality is that UPF foods are part of many people’s diets - they provide convenience and often feel familiar in taste and appearance. They are brands we have grown up with and feel we trust. Recognising this can help us to still enjoy UPF as a treat, rather than every day staples. Having an awareness of what you’re eating allows you to make better choices and limit foods which may not be as nourishing - the key is to eat a balanced and healthy diet.
Tips to Reduce UPFs and Support Fertility & Pregnancy Naturally
Cook More at Home: Preparing meals from scratch lets you control ingredients and reduce additives.
Focus on Whole Foods: Fresh vegetables, fruits, legumes, nuts, seeds, whole grains, and quality proteins provide nutrients and fibre for gut and hormone health.
Read Labels on Sauces & Condiments: Many contain hidden sugars, additives, and preservatives.
Choose Organic When Possible: Reduces exposure to pesticide residues and endocrine disruptors.
Stay Hydrated with Clean Water: Avoid sugary and artificially sweetened drinks that may contribute to inflammation.
Eat Simple, Clean Snacks: Fresh fruit, nuts, and homemade energy balls are better alternatives to packaged snacks.
Be Mindful of Packaging: Prefer products with minimal plastic to reduce exposure to hormone-disrupting chemicals.
The Takeaway:
The link between diet, gut health, hormones, and fertility is increasingly clear. Reducing UPFs by reading labels carefully helps reduce inflammation, support nutrient absorption, and maintain hormonal balance - all critical for conception and a healthy pregnancy.
Start with small label-reading habits, and over time, choosing nourishing foods will become second nature.
If you’d like help navigating a healthier diet to prepare for pregnancy - my trimester specific programmes are designed to personalise nutrition plans to taste and preference. If you’re interested in finding out more BOOK A FREE DISCOVERY CALL via the link.
