What are Emulsifiers?

Emulsifiers are substances that help mix two liquids that typically do not mix well, such as oil and water. They work by reducing the surface tension between the two substances, creating a stable mixture. Emulsifiers are commonly used in the food industry to improve texture, extend shelf life, and enhance the appearance of products.

What Foods are They In?

In Australia, emulsifiers can be found in a wide range of processed food:

– Ice cream
– Salad dressings
– Mayonnaise
– Margarine
– Bread, cakes, and pastries
– Chocolate
– Processed meats
– Sauces and gravies
– Non-dairy milk alternatives

What Damage are They Doing to the Gut?

Recent research is highlighting the following effects emulsifiers have on the gut, such as:

– Disruption of the Gut Microbiome: Emulsifiers can alter the composition of gut bacteria, potentially leading to an imbalance (dysbiosis).
– Increased Intestinal Permeability: Some studies suggest that emulsifiers can increase gut permeability, leading to “leaky gut”, where toxins and bacteria can pass into the bloodstream.
– Inflammation: Changes in gut microbiota and increased permeability can trigger inflammation, which is linked to various health issues, including inflammatory bowel disease (IBD) and metabolic syndrome.

What Number to Look Out For

In Australia, food additives, including emulsifiers, are assigned additive numbers. Some common emulsifiers include:

– 407 (carrageenan, red sea moss, Irish moss)
– E466 or E469 (CMC — carboxymethylcellulose, cellulose gum)
– E1400 (Maltodextrin)
– E461. E464 (Methylcellulose)
– 433 (Polyoxyethylene Sorbitan Monooleate, also known as Polysorbate 80)
– 471 (Mono- and Diglycerides of Fatty Acids)
– 472 (Esters of Mono- and Diglycerides)
– 476 (Polyglycerol Polyricinoleate)

Safer Food Swaps

To reduce the intake of emulsifiers, make the following switches:

– Homemade Dressings: Use simple ingredients like olive oil, vinegar, mustard, and herbs instead of store-bought dressings.
– Natural Peanut Butter: Choose brands that contain only peanuts and salt instead of those with added emulsifiers.
– Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, nuts, and seeds.
– Homemade Baked Goods: Bake your bread, cakes, and pastries at home using natural ingredients.
– Plain Yogurt: Choose plain yogurt and add your fruit or honey, avoiding flavoured yoghurts that often contain emulsifiers.