Emulsifiers in Food: Are They Bad for Your Gut?

When's the last time you enjoyed a bite of carrageenan or polysorbate 80? The answer might be today if you've had a slice of bread, a glass of nondairy milk or a salad made with bottled dressing.

That's because these common food additives, which are collectively known as emulsifiers, are go-to ingredients in a long list of packaged products, including many that are often deemed healthy.

Problem is, they might mess with your gut health. A growing body of evidence suggests that emulsifiers in food could disrupt the microbiome and increase intestinal inflammation, which could have far-reaching health effects. Here's what you should know, and the simple steps you can take to curb your consumption.

Emulsifiers are food additives that prevent oil and water from separating. They're found in a wide range of packaged and processed foods and are typically used to achieve a smooth, consistent texture.

"If you think of velvety ice cream or soft, moist bread, the texture is usually due to emulsifiers," says Carla Hernandez, RDN, a Los Angeles-based dietitian specializing in gut health.

Emulsifiers can also be used as a preservative to help shelf-stable foods (like bread) stay fresher for longer.

Some emulsifiers are man-made chemicals, but many stem from natural sources. The natural ones can be derived from plants, animals or aquatic sources like seaweeds, per the International Food Information Council (IFIC). Some foods also contain naturally occurring compounds that can act as emulsifiers, like mustard or egg yolks.

Emulsifiers show up in many different kinds of packaged foods. According to IFIC and the European Food Information Council (EUFIC), you'll find them in things like:

• Mayonnaise
  
• Margarine
  
• Processed meats
  
• Meat substitutes
  
• Ice cream and frozen desserts
  
• Nondairy milk
  
• Low-fat yogurt, cream or sour cream
  
• Bottled salad dressing
  
• Chocolate
  
• Nut butters
  
• Bread
  
• Cookies and baked goods
  
• Crackers
  
• Creamy sauces
  
• Shelf-stable frosting
  

Manufacturers rely on different types of emulsifiers for different products. In order to spot them on food labels, you'll need to look for the specific name (not just "emulsifier"). Some of the most commonly used ones, per EUFIC, include:

• Carrageenan
  
• Cellulose, including carboxymethylcellulose
  
• Lecithin
  
• Guar gum
  
• Monoglycerides and diglycerides
  
• Polyglycerol esters
  
• Polyglycerol polyricinoleate
  
• Polysorbates
  
• Sorbitan esters
  
• Stearoyl lactylates
  
• Sucrose esters and sucroglycerides
  
• Xanthan gum
  

Some types of emulsifiers have been shown to be detrimental to gut health. Additives like carboxymethylcellulose and polysorbate 8 have been found to negatively affect healthy gut bacteria, while those like carrageenan seem to exert an inflammatory effect on the gut lining, according to March 2021 research in ‌Microbiome.‌

That can have both short- and long-term effects on health. Healthy adults who consumed a diet enriched with carboxymethylcellulose for 11 days experienced an uptick in abdominal discomfort and changes to their gut microbiome, found one March 2022 double-blind, placebo-controlled study in ‌Gastroenterology‌.

Over time, these types of changes could trigger faulty immune system responses that increase the risk for inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis, suggests a January 2022 ‌Microorganisms‌ paper. That's in part because "emulsifiers such as carboxymethylcellulose (CMC) and polysorbate 80 reduce the quantity and thickness of protective mucus in gut tissue, diminishing the integrity of the gut barrier, enhancing pathogen mobility and contributing to inflammation," says Elena Ivanina, MD, a board-certified gastroenterologist based in New York City.

Those inflammatory changes could lead to other effects elsewhere in the body, experts theorize. A May 2024 study following more than 100,000 adults published in ‌The Lancet‌ found that emulsifier intake was directly linked to type 2 diabetes risk; another similar-sized study from September 2023 published in ‌The BMJ‌ tied consumption of certain emulsifiers to greater risk for heart disease.

More research is needed to fully understand how emulsifiers may affect the gut and raise the risk for health problems. But given the evidence, both Dr. Ivanina and Hernandez encourage their clients to limit their intake. "Right now there is currently no known safe amount of emulsifiers to consume," Hernandez says.

That said, both experts acknowledge that emulsifiers are difficult to avoid completely, because they're so pervasive in our food supply.

"We recommend that you keep your home clean and devoid of emulsifiers, but if you are dining out at a restaurant or at someone's home, then it is not worth the stress and anxiety of worrying about emulsifiers," Dr. Ivanina says. "The health consequences are dose-dependent — therefore, if you avoid emulsifiers most of the time and just have a little get into your food outside your home, it is less concerning."

In order words? Do the best that you can.

You can reduce your exposure to emulsifiers by choosing more whole, minimally processed foods in favor of those that are processed or packaged.

"Shop the perimeter of the grocery store and eat whole foods that don't even need an ingredient label," recommends Dr. Ivanina. Think fresh fruits and vegetables, whole grains, lean proteins (like lean red meat, poultry, seafood, eggs, beans and tofu), and healthy fats (like nuts, seeds, olive oil and avocado).

In addition to curbing your emulsifier intake, limiting packaged foods serves up other major benefits. "You'll reduce overall inflammation, have better blood sugar management and blood lipid profiles, and get better nutrition and higher fiber intake. That in itself can lead to overall better health while healing the gut," Hernandez says.

When you're choosing a packaged food, try to prioritize emulsifier-free products when you can by checking ingredient lists. Keep an eye out for carrageenan, polysorbate 80 and carboxymethylcellulose or cellulose, which research suggests may be the worst gut offenders, says Hernandez.

If you can't find a suitable alternative, you may be able to whip up an additive-free version at home, Hernandez suggests. Try making your own salad dressing with olive oil and vinegar instead of buying a bottled version, for instance. Or do a DIY frosting on your next batch of cupcakes.

Finally, don't assume that a packaged food is free of emulsifiers just because it bills itself as "natural" or "healthy."

"Many common health food products, like nut milks or meat alternatives, are probably the worst offenders, because they're trying to mimic the consistency and taste of either a dairy product or a meat product. So companies are using these emulsifiers to try to achieve this flavor and texture profile," Hernandez says.

Eating fewer emulsifiers may protect the health of your gut — and your body as a whole. The best way to steer clear is by choosing whole, minimally processed foods most of the time. When you're considering a packaged or processed food, check the ingredients list and look for emulsifier-free options.