It seems that emulsifiers and their potential to cause harm to the delicate balance of our digestive system is being discussed a bit of late. I recently listened to a Podcast in which Dr. Federica Amati, a lecturer at Imperial College London and head nutritionist at ZOE, delved into the world of emulsifiers—those often overlooked ingredients in our food. Emulsifiers are substances that help mix ingredients that typically don't blend well together, like oil and vinegar. You can spot their effects in everyday products such as mayonnaise, salad dressings, ice cream and peanut butter.
Dr. Amati explained that emulsifiers, like guar gum and lecithin, are used to improve texture, consistency, and shelf life in processed foods. They're present in a staggering amount of ultra-processed foods: over 50% of ultra-processed foods in the UK contain them, including most pastries, ice creams, and chocolates.
While emulsifiers serve practical purposes in food manufacturing, concerns are emerging about their potential health impacts. Research, primarily from animal studies, suggests that emulsifiers might disrupt gut microbiomes and contribute to inflammation and metabolic issues. Some studies have linked emulsifiers to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
In the US and UK, regulations vary, with the US approving a broader range of emulsifiers than the UK. Despite this, both countries are seeing increased use of these additives as convenience foods become more prevalent.
Dr Amati advises consumers to be cautious, particularly with ultra-processed foods. Although complete elimination of emulsifiers is not necessary, reducing intake by choosing less processed options and being mindful of ingredient labels can be beneficial. For instance, opting for natural Greek yogurt over flavoured versions with emulsifiers might be a simple yet effective change.
While more research is needed to fully understand the long-term effects of emulsifiers on human health, being aware of their presence and considering their role in your diet is a prudent approach to maintaining overall wellness.
A transcript of the Podcast can be found here.