Becoming a parent changed the way I look at food.
I remember standing in the supermarket, reading ingredient lists more carefully than ever before. What I noticed genuinely surprised me. Many everyday foods—things I had been buying without a second thought—had long lists of preservatives, additives, colourings, flavour enhancers, and names I couldn’t pronounce or recognise.
What shocked me even more was realising that this wasn’t limited to adult foods. When I started checking products marketed specifically for babies, toddlers, and children—snack foods, yoghurt pouches, and ready-to-eat meals—I was surprised to find added sugars, unnecessary salt, and preservatives there too. Like many parents, I had assumed that foods made for babies and young children must be healthier and safer by default. Seeing those ingredient lists left me feeling sad and uneasy.
I couldn’t help but wonder how these products are allowed to be so widely marketed to families, and how little oversight there seems to be when it comes to protecting children from unnecessary and unhealthy ingredients. It was confronting to realise that, as parents, we often have to be the final line of defence—reading labels carefully and making decisions that feel far bigger than they should.
At first, I felt overwhelmed. Then I felt worried.
I started wondering what these unnecessary additives might mean for our mental and physical health, and especially for our child, whose body and brain are still developing. I wasn’t looking for perfection or fear-based rules—I just wanted to understand what we were regularly consuming and whether it was truly necessary.
That curiosity slowly turned into a habit. I began reading ingredient lists more closely, choosing foods with ingredients I recognised, and prioritising simple, purposeful foods that felt appropriate for a growing child.
This article is a reflection of that journey.
What Does “Additive-Free” Really Mean?
Additive-free foods are foods that do not contain artificial preservatives, colours, flavours, sweeteners, or stabilisers. They are often made with whole or minimally processed ingredients that serve a clear nutritional or functional purpose.
Research in nutritional and environmental health suggests that while many food additives are approved for use, regular, cumulative exposure—especially during early childhood—may be worth reducing where possible, particularly when those additives provide no nutritional benefit.
This doesn’t mean additives are automatically harmful. It means being selective and intentional can support long-term wellbeing.
Why I Started Paying Attention to Ingredients
When I began reading labels, I noticed a pattern:
- The shorter ingredient lists were easier to understand
- Whole foods rarely needed “extras” to exist
- Many additives were there for shelf life, colour, or texture—not nutrition
Studies have linked high consumption of ultra-processed foods to increased risks of metabolic issues, inflammation, and poorer mental health outcomes. While food is never the only factor, research consistently shows that diets built around whole, additive-free ingredients support better physical and cognitive health across the lifespan.
That was enough motivation for me to simplify.
Additive-Free Ingredients I Now Prioritise
Fresh Fruits and Vegetables
Fresh produce is naturally additive-free and rich in fibre, vitamins, minerals, and protective plant compounds.
Research consistently shows that diets high in fruits and vegetables are associated with:
- Lower inflammation
- Better gut health
- Improved cognitive and emotional regulation
Whenever possible, I choose fresh or frozen vegetables with no added sauces or preservatives.
Whole Grains
Ingredients like rolled oats, brown rice, quinoa, and wholemeal flour usually contain just one ingredient—the grain itself.
Whole grains are well-studied for their role in:
- Stable blood sugar levels
- Digestive health
- Long-term heart and metabolic health
I now check that packaged grain products don’t include unnecessary additives, sweeteners, or emulsifiers.
Eggs
Eggs are a naturally complete food—no additives required.
They provide high-quality protein, choline (important for brain development), and essential fats. Research highlights eggs as a valuable food for both adults and children when part of a balanced diet.
Plain Dairy (or Simple Alternatives)
Plain yoghurt, milk, and cheese often contain just milk and cultures. Flavoured versions, on the other hand, frequently include added sugars, stabilisers, and colourings.
Research shows that fermented foods like yoghurt can support gut health, which plays an important role in immune and mental health.
I choose the plain versions and add fruit myself if needed.
Fresh Meats, Fish, and Legumes
Unprocessed meats, fish, lentils, and beans typically don’t require preservatives when prepared and stored properly.
Protein sources without additives support:
- Muscle growth
- Brain development
- Hormonal balance
For legumes, I look for canned options with just the legume, water, and sometimes salt—nothing more.
Herbs, Spices, and Healthy Fats
Whole herbs and spices, olive oil, and butter in their pure forms are naturally additive-free.
Research highlights the anti-inflammatory and antioxidant properties of many herbs and spices, while minimally processed fats support nutrient absorption and satiety.
Why This Matters for Mental and Physical Health
Emerging research suggests that diets high in ultra-processed foods may be associated with:
- Increased inflammation
- Altered gut microbiota
- Higher rates of anxiety and low mood
The gut-brain connection is especially important in early life, when both systems are developing. Choosing simpler, additive-free foods helps support this connection naturally.
For me, this isn’t about restriction—it’s about reducing unnecessary exposure and focusing on foods that nourish rather than just fill.
A Gentle, Realistic Approach
I didn’t change everything at once. I still don’t.
Some days are simple, others are busy. But now, when I pick something up in the store, I ask:
- Do I recognise these ingredients?
- Are they necessary?
- Is there a simpler option?
Most of the time, the answer guides me naturally.
Final Thoughts
Parenthood made me pause and look more closely at what we bring into our home. Reading ingredient lists wasn’t about fear—it was about awareness. Choosing additive-free ingredients became one small but meaningful way to support our family’s physical and mental health.
I don’t aim for perfect. I aim for informed, calm, and intentional.
If you’re on a similar journey, you’re not alone—and every small, thoughtful choice matters.
References
- Lane MM, et al. Ultra-processed food exposure and adverse health outcomes. BMJ. https://www.bmj.com/content/384/bmj-2023-077310
- Ultra-processed food: Five things to know. Stanford Medicine. https://med.stanford.edu/news/insights/2025/07/ultra-processed-food–five-things-to-know.html
- Whelan K, et al. UPFs and gut health. Nature Reviews Gastroenterology & Hepatology. https://www.nature.com/articles/s41575-024-00893-5
- Spiller AL, et al. UPFs, gut microbiota, and inflammation. MDPI Nutrients. https://www.mdpi.com/2072-6643/17/16/2677
- Calcaterra V, et al. Highly Processed Food and FGIDs. MDPI Nutrients. https://www.mdpi.com/2072-6643/17/23/3744
- Ultra-processed foods and children. UNICEF review. https://www.unicef.org/brazil/media/36621/file/UPF%20and%20Children%20State-of-the-art%20review.pdf.pdf
- Spiller AL. UPFs and inflammatory outcomes. https://pubmed.ncbi.nlm.nih.gov/40871705/
- Ciaffi J, et al. UPF consumption and inflammatory markers. https://www.mdpi.com/2072-6643/17/18/3012
- Diet and the Microbiota-Gut-Brain Axis. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8321864/
- Your Gut Could Be Affecting Your Mood. TIME. https://time.com/7329016/gut-health-foods-brain-mood/
- UPF consumption and depression risk — systematic review. https://www.emjreviews.com/gastroenterology/article/association-between-ultra-processed-food-consumption-and-risk-of-developing-depression-in-adults-a-systematic-review-j050123/
- Ultraprocessed foods may raise depression risks. Harvard Health. https://www.health.harvard.edu/mind-and-mood/ultraprocessed-foods-may-raise-depression-risks