In recent years, digestive health has become a central focus of scientific research, emphasizing its crucial role in overall well-being. Studies have increasingly pointed to certain food additives as potential disruptors of the gut microbiome, sparking concerns about their effects on our health.
The gut microbiome, a complex ecosystem of microorganisms, plays a vital role in maintaining overall health. It influences everything from immune function and digestion to mood and skin health. Research continues to uncover links between microbiome health and the development of chronic diseases, highlighting the importance of protecting this delicate balance.
With growing awareness about the importance of our gut microbiome, many people have begun to understand what to eat for their microbiomes’ health, such as fermented foods and lots of fibre. However, it’s equally important to know what to consider limiting or avoiding.
Food Additives & Digestion
Stabilizers are food additives that have two main purposes: thickening and emulsifying. As emulsifiers they help to combine ingredients that don’t naturally mix well, such as fat and water, and prevent these from separating, as in commercial salad dressings. They are also used to enhance texture and consistency and to prolong shelf life, such as in tortillas and gluten-free breads.
These additives may make our food more appealing and help them last longer on grocer’s shelves, but research suggests that some of them may degrade our microbiome. They do this by:
- changing the microbe population in the gut,
- disrupting the digestive tract’s protective barrier, and
- triggering inflammation.
Top 4 Stabilizers to Watch For
Categorized as ‘Generally Recognized as Safe’ by Health Canada, the FDA in the US, and governing bodies throughout the EU, stabilizers are widely used in foods. Due to the inflammatory nature of these additives, individuals with inflammatory conditions, autoimmune disorders, chronic illnesses, or a family history of inflammatory diseases may benefit from avoiding these additives. If you have a compromised digestive system, reducing their intake may also be beneficial.
The additives highlighted in the research are:
- carboxymethylcellulose – also listed as methylcellulose, CMC, or cellulose gum
- carrageenan
- maltodextrin
- polysorbate– usually noted with a number as well, and sometimes abbreviated as PS80 or PS20
If a food product contains any of these stabilizers, they must be clearly listed in the ingredient list. They are commonly found in:
| Canned coconut milk | Gluten-free breads and baked goods | Shelf-stable pickles |
| Canned soups | Ice cream | Sour cream |
| Chocolate milk | Protein powders | Tortillas |
| Cottage cheese | Seasoned crackers, chips and snacks | Whipping cream |
Protecting Our Microbiome
Here are some simple, yet effective strategies to help protect and maintain a healthy microbiome.
- Prioritize whole foods: Focusing on a diet rich in whole, unprocessed foods is your best bet.
- Feed your bugs: Fibre supports a healthy microbiome. Foods rich in prebiotics are key. Inulin supplements can help and may even reverse emulsifier-linked damage, according to a recent study.
- Cook or bake at home using natural stabilizers such as: egg yolks, honey, mustard, psyllium husk, ground flaxseed and certain types of flour.
- Reach out: If you suspect certain foods are causing digestive discomfort, speak with your Dietitian.
Our bodies are incredible ecosystems that thrive on balance. While stabilizers are ubiquitous in the modern diet, we have the power to make choices.
The goal isn’t to demonize all food additives but to identify which ones may disrupt the microbiome and for whom. Prioritizing unprocessed foods is the most effective way to reduce additives, though it’s not always practical. Working with your Dietitian to review your diet in detail can help ensure you’re making choices that are sustainable and best suited for your microbiome.
