Surprising Way Ice Cream May Be Affecting Your Gut Health

They’re in your favorite scoop of ice cream, your go-to peanut butter, even that “healthy” plant-based milk in the fridge. Emulsifiers those behind-the-scenes additives that keep ingredients from separating are everywhere. But as research into gut health deepens, emulsifiers are now being linked to potential health concerns that may have you rethinking your grocery list.

What Are Emulsifiers and Why Are They Used?

Emulsifiers help blend ingredients that naturally resist mixing, like oil and water. They improve the texture and shelf life of foods, preventing separation, crystallization, or spoilage. In processed foods, emulsifiers are used to:

• Stabilize oil and water mixtures (e.g., in salad dressings or mayo)

• Prevent ice crystals in ice cream

• Keep nut butters from separating

• Extend shelf life and improve mouthfeel

You’ll find them in:

• Ice cream and frozen desserts

• Plant-based milks

• Salad dressings

• Processed meats

• Chocolate

• Jams and jellies

• Protein bars

• Yogurt

Some emulsifiers are natural, like egg yolk or soy lecithin. Others are synthetic, like polysorbate 80 or carboxymethyl cellulose (CMC).

The Gut Health Concerns

Your digestive system already uses natural emulsifiers, like bile acids, to help break down fats. But what happens when synthetic ones are added to the mix?

Emerging research in animals has raised red flags. Studies on mice have shown that emulsifiers such as polysorbate 80 and CMC may:

• Alter the composition of the gut microbiome

• Increase intestinal permeability (aka "leaky gut")

• Trigger low-grade inflammation

• Worsen symptoms of inflammatory bowel disease (IBD)

• Accelerate the development of colon tumors

A 2021 study published in Nature showed that mice consuming common emulsifiers experienced disrupted gut bacteria and inflammation markers consistent with metabolic disorders.

Although human studies are limited, early findings suggest that these effects could carry over, particularly in individuals with pre-existing gut conditions like Crohn’s disease or ulcerative colitis.

Even naturally derived emulsifiers aren't off the hook. Carrageenan extracted from red seaweed and commonly used in dairy alternatives has been linked to digestive irritation and, in animal studies, colon inflammation.

How to Spot Emulsifiers on Food Labels

Recognizing emulsifiers in your pantry starts with knowing what to look for. Common emulsifiers include:

• Lecithin (soy or sunflower)

• Mono- and diglycerides

• Polysorbate 80

• Carboxymethylcellulose (CMC)

• Carrageenan

• Guar gum, xanthan gum, gellan gum

Manufacturers don’t always list these additives as “emulsifiers,” so read labels carefully.

How to Cut Back Without Sacrificing Convenience

For those with IBD or sensitive digestive systems, reducing emulsifiers might be worth considering even if following a strict emulsifier-free diet is tough. For everyone else, minimizing processed food intake is a smart move for overall health.

Here are a few practical swaps:

• DIY salad dressing using olive oil, vinegar, mustard, and herbs

• Opt for natural nut butters that separate just stir before use

• Cook old-fashioned oats instead of using flavored instant packets

• Choose minimally processed snacks like nuts, fruit, and plain yogurt

A diet high in whole, fiber-rich foods like vegetables, legumes, whole grains, and seeds naturally supports gut health and eliminates unnecessary additives.

The Bottom Line

While emulsifiers serve an important role in keeping your favorite foods smooth and shelf-stable, science is beginning to question the long-term impact of these additives especially on gut health. Reducing your reliance on packaged foods and choosing more natural alternatives can help limit your exposure while supporting a healthier digestive system.

Share this article or subscribe to our newsletter for more insights into the everyday choices that can shape your long-term health.