What Are Emulsifiers in Food and How Do They Influence Your Gut?

If you’ve had a slice of bread, a glass of nondairy milk, or a drizzle of bottled salad dressing recently, you’ve likely consumed emulsifiers. These common food additives help stabilize processed foods, giving them a smooth texture and longer shelf life. But while emulsifiers may improve your favorite foods’ appearance and convenience, research suggests they could be taking a toll on your gut health.

Here’s what you need to know about emulsifiers, their potential impact on your microbiome, and simple ways to limit them in your diet.

What Are Emulsifiers?

Emulsifiers are additives that help blend ingredients like oil and water that would otherwise separate. They’re commonly used in packaged foods to create a smooth, consistent texture and, in some cases, to extend shelf life.

“If you think of velvety ice cream or soft, moist bread, the texture is often due to emulsifiers,” explains Carla Hernandez, RDN, a dietitian specializing in gut health.

Some emulsifiers are derived from natural sources, like plants, animals, or seaweed, while others are man-made chemicals. Naturally occurring emulsifiers, like those found in mustard or egg yolks, can also be used in food production.

Where Emulsifiers Are Found

Emulsifiers are in a wide variety of processed and packaged foods, including:

• Mayonnaise

• Nondairy milk

• Ice cream and frozen desserts

• Nut butters

• Processed meats and meat substitutes

• Salad dressings and creamy sauces

• Low-fat yogurt and sour cream

• Breads, cookies, and crackers

• Shelf-stable frosting and baked goods

Some of the most commonly used emulsifiers include:

• Carrageenan

• Cellulose (e.g., carboxymethylcellulose)

• Lecithin

• Xanthan gum

• Polysorbates (e.g., polysorbate 80)

• Monoglycerides and diglycerides

To spot these additives, check food labels for their specific names rather than just looking for the word "emulsifier."

How Emulsifiers Impact Your Gut

Recent studies suggest that certain emulsifiers may harm gut health by disrupting the microbiome (the community of bacteria in your gut) and increasing inflammation.

1. Microbiome Disruption

Additives like carboxymethylcellulose and polysorbate 80 have been shown to negatively affect healthy gut bacteria. A March 2022 study in Gastroenterology found that adults consuming a diet enriched with carboxymethylcellulose experienced changes to their gut microbiome and increased abdominal discomfort after just 11 days.

2. Increased Gut Inflammation

Research suggests that some emulsifiers, like carrageenan, can irritate the gut lining, reducing the thickness of the protective mucus barrier. This may allow harmful pathogens to penetrate gut tissue, triggering inflammation and weakening gut integrity, says Elena Ivanina, MD, a gastroenterologist based in New York City.

3. Potential Health Risks

Over time, these gut disruptions may lead to more serious health concerns.

• Inflammatory bowel diseases (IBD): Studies, including a January 2022 paper in Microorganisms, suggest that emulsifiers may increase the risk for IBD conditions like Crohn’s disease or ulcerative colitis.

• Metabolic diseases: A May 2024 study in The Lancet found that emulsifier intake was linked to a greater risk of type 2 diabetes.

• Heart disease: A September 2023 study in The BMJ tied certain emulsifiers to an increased risk of heart disease.

Should You Avoid Emulsifiers?

While more research is needed to fully understand the long-term health effects of emulsifiers, experts recommend limiting your intake whenever possible.

“There’s no known safe amount of emulsifiers to consume,” says Hernandez. “But the good news is, the health consequences are dose-dependent. If you avoid emulsifiers most of the time and occasionally consume them when dining out or at a friend’s house, it’s less concerning.”

How to Reduce Your Emulsifier Intake

Cutting back on emulsifiers doesn’t have to be complicated. Try these simple strategies:

1. Choose Whole, Minimally Processed Foods

Focus on fresh, whole ingredients that don’t require an ingredient label, such as:

• Fresh fruits and vegetables

• Whole grains like quinoa, brown rice, and oats

• Lean proteins like eggs, poultry, fish, beans, and tofu

• Healthy fats like nuts, seeds, avocado, and olive oil

Shopping the perimeter of the grocery store is a good rule of thumb, as it’s where you’ll typically find fresh, unprocessed foods.

2. Check Labels on Packaged Foods

When buying packaged products, scan the ingredient list for common emulsifiers like carrageenan, polysorbate 80, and carboxymethylcellulose. Opt for alternatives without these additives when possible.

3. DIY When You Can

Making your own versions of packaged foods can help you avoid unnecessary additives. For example:

• Whip up a simple salad dressing with olive oil and vinegar.

• Choose nut butters made with just nuts and salt (or make your own at home).

• Skip store-bought frosting and make an additive-free version with basic ingredients.

4. Be Mindful of “Health Food” Products

Packaged foods marketed as "healthy" or "natural" aren’t always free of emulsifiers. Plant-based products like nut milks and meat substitutes are often formulated with emulsifiers to mimic the texture and consistency of dairy or meat, Hernandez warns.

The Bottom Line

Emulsifiers may help create smooth, shelf-stable foods, but their potential to disrupt gut health makes limiting them a wise choice. Focus on eating whole, minimally processed foods, and when you do reach for packaged options, check the labels for gut-disrupting additives.

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