5 Food Additives That Wreck Your Gut Health

In today’s world, it’s easy to overlook the numerous ingredients in our food. While many food additives are harmless, some can damage your gut bacteria and cause inflammation. This article delves into five harmful food additives—Polysorbate 80, Carboxymethylcellulose, Sucralose, Aspartame, and Bisphenols (BPA, BPS, BPF)—and highlights common foods that contain them.

The Hidden Dangers of Food Additives

1. Polysorbate 80

Polysorbate 80 is an emulsifier that stabilizes liquids, giving them a creamy consistency. However, a 2017 study found that it decreases beneficial gut bacteria and increases gut inflammation, leading to potential weight gain in both humans and rodents.

Common Foods Containing Polysorbate 80:

Heavy cream
Coconut milk
Bottled sauces and dressings

While polysorbate 80 is also found in many cosmetic products, it only harms your gut bacteria if ingested.

2. Carboxymethylcellulose

Carboxymethylcellulose (CMC), also known as cellulose gum, is another emulsifier and thickening agent. Unlike polysorbate 80, CMC causes immediate gut inflammation by altering gene expression in gut bacteria, leading to the overproduction of gut-irritating proteins.

Common Foods Containing Carboxymethylcellulose:

Fruit juices
Milk and cream
Baby formula
Cream cheese and cottage cheese
Dressings and gelatinous foods

3. Sucralose

Sucralose, commonly known as Splenda, is an artificial sweetener. While it may not cause cancer, it does have other issues. Rats consuming sucralose experienced a nearly 50% decrease in beneficial gut bacteria and heightened liver enzymes, which can interfere with nutrient and drug absorption.

Common Foods Containing Sucralose:

Diet soda
Sugar-free products
Protein powders
Pre-workout drinks

4. Aspartame

Aspartame, another artificial sweetener, can interfere with your gut health. Studies have shown that it changes the types of gut bacteria in mice, making them less efficient at processing sugar.

Common Foods Containing Aspartame:

Diet soda
Other diet products

5. Bisphenols (BPA, BPS, BPF)

While not technically food additives, bisphenols are common in food packaging. BPA, a component of plastic, increases harmful gut bacteria, raising the risk of irritable bowel syndrome (IBS) and colorectal cancer. BPA also mimics estrogen, disrupting human hormones. Although BPA is becoming less common, its relatives BPS and BPF are no better and may also damage gut enzymes.

Common Sources of Bisphenols:

Plastic packaging
Lining of metal cans

How to Avoid Harmful Food Additives

Read Ingredient Labels

When consuming packaged food, always check the ingredients list. Many harmful additives are used to enhance taste and shelf stability but can be avoided with a little effort.

Opt for Whole Foods

Following principles that focus on whole foods like grass-fed meat and organic vegetables can help you avoid harmful additives. Packaged foods with quality ingredients are also a good option for on-the-go nutrition.