The Impact of Food Additives on Gut Health

Gut health has emerged as a central theme in nutrition and wellness, but concerns are rising about the potential disruptions food additives and preservatives may cause to the gut's delicate balance.

While some ingredients are deemed safe, others are under increased scrutiny for their possible adverse effects on digestive health.

Maltodextrin

Commonly found in sports or energy drinks, maltodextrin also appears in candies, salad dressings, and instant soups. This starch-derived ingredient thickens textures and extends shelf life. Classified as “Generally Recognized As Safe” (GRAS) by the Food and Drug Administration (FDA), it is considered safe in small amounts typically found in foods. However, due to its rapid conversion to sugar, people managing blood sugar, like those with diabetes, may need to regulate their intake. Research presents mixed results; some studies suggest maltodextrin might disrupt gut bacteria balance, contributing to inflammation and Crohn’s disease, while others indicate it might support beneficial bacteria growth essential for digestion.

Sodium Nitrate or Nitrite

Deli meats often contain sodium nitrate or nitrite, even if labeled “No Added Nitrates.” This preservative helps maintain color and prevent bacterial growth. While naturally present in vegetables and water, in the body, nitrates and nitrites can form nitrosamines, known carcinogens. Studies associate high consumption of processed meats with an increased cancer risk, including colorectal cancer, and suggest these compounds could adversely impact the gut microbiome. Despite risks, dietary nitrates may have benefits, such as aiding blood vessel function and potentially supporting gut microbiome balance.

The FDA has set limits on these compounds in food—no more than 200 parts per million (ppm) of sodium nitrite and 500 ppm of sodium nitrate in ready-to-eat products.

Carrageenan

An emulsifier derived from seaweed, carrageenan appears in products like ice cream and protein bars to enhance texture. Its impact on gut health is debated, with some individuals with irritable bowel syndrome (IBS) reporting aggravated symptoms. Studies link carrageenan to gut inflammation, bacterial imbalance, and intestinal lining damage, making it potentially unsuitable for those with inflammatory bowel diseases like Crohn’s disease or ulcerative colitis.

Other emulsifiers, such as cellulose gum and polysorbates, are questioned for their effects on gut microbiome, potentially causing inflammation or gastrointestinal symptoms.

Supporting Gut Health

Continued research is essential to understand food additives' impact on gut health at commonly consumed levels. Although dietary advice on specific additives is limited, adopting varied nutrient-rich diets promotes a balanced gut microbiome. Fiber intake is crucial as it nourishes beneficial gut bacteria, aids digestion, and reduces risks of chronic conditions like heart disease and type 2 diabetes.