Are stabilisers bad for your gut? The complex truth about food additives

December 5, 2025 •

4 min read

Recent studies in both animals and humans have revealed that certain food emulsifiers and stabilisers can profoundly impact the gut microbiota, potentially triggering low-grade inflammation. This emerging research highlights a nuanced and complex picture beyond simple categorisations of 'good' or 'bad' food additives.

Quick Summary

This article explains how certain stabilisers and emulsifiers, commonly found in processed foods, can negatively affect the gut microbiome and intestinal barrier function. The effects, which range from inducing inflammation to altering bacterial diversity, depend on the specific additive and individual health. Some stabilisers are more problematic than others.

Key Points

Synthetic stabilisers may harm gut health: Emulsifiers like carrageenan (E407), CMC (E466), and Polysorbate-80 (P80) have been linked to gut inflammation and dysbiosis.
Some stabilisers offer benefits: Natural gums like guar gum and xanthan gum function as soluble fibers that can positively affect the gut microbiome in moderation.
Impact depends on the individual: The effect of stabilisers can vary, with those who have existing gut sensitivities or inflammatory bowel disease potentially being more vulnerable.
Look for additives in processed foods: Synthetic stabilisers are primarily found in ultra-processed products like plant-based milks, ice cream, salad dressings, and baked goods.
Minimizing intake is key: Reducing consumption of products containing problematic emulsifiers is a prudent strategy for supporting long-term gut health.
Consider the 'ultra-processed' context: The negative effects of stabilisers are often combined with other unhealthy ingredients typical of ultra-processed diets.

Understanding food stabilisers and the gut microbiome

Food stabilisers, along with emulsifiers, are used extensively in processed foods to improve texture, consistency, and shelf life. While regulatory bodies generally consider them safe at low doses, recent scientific investigations are shedding light on their potential impacts on gut health. The gut microbiome is a complex ecosystem of trillions of microorganisms that play a critical role in human health, and its balance is sensitive to dietary components. When this balance is disturbed, a condition known as dysbiosis can occur, leading to a range of health issues.

The mechanism of gut disruption

Certain stabilisers and emulsifiers are not broken down by human digestive enzymes and therefore reach the colon largely intact. Here, they interact directly with the intestinal microbiota. Some of the proposed mechanisms for their negative effects include:

Altering microbial composition: Specific additives can selectively promote the growth of certain pro-inflammatory bacteria while suppressing beneficial species, leading to a loss of microbial diversity.
Damaging the intestinal barrier: The intestinal lining is protected by a mucus layer and tight junctions between epithelial cells. Research suggests some stabilisers can degrade this mucus layer and increase intestinal permeability, leading to a 'leaky gut'.
Inducing inflammation: The disruption of the gut barrier can allow bacterial products to leak into the bloodstream, triggering immune responses and chronic low-grade inflammation.

A comparison of common stabilisers


Stabiliser / Emulsifier	Common Uses	Gut Health Impact	Research Findings	Notes
Carrageenan (E407)	Dairy products (milks, ice cream), processed meats	Linked to gut inflammation, leaky gut, altered microbiome (decreasing beneficial bacteria like Akkermansia muciniphila)	Numerous animal and in vitro studies show inflammatory effects; some human studies link it to earlier IBD relapse	Found in plant-based milks and can exacerbate existing inflammation.
Carboxymethylcellulose (CMC / E466)	Ice cream, baked goods, gluten-free products	Promotes gut inflammation and alters microbiome composition by increasing pro-inflammatory bacteria	Animal and some human trials show harmful effects, including reduced short-chain fatty acid production.	Long-term use linked to gut inflammation and metabolic issues.
Polysorbate-80 (P80 / E433)	Salad dressings, ice cream, baked goods	Significantly impacts gut microbiota composition and promotes intestinal inflammation	Mouse studies show links to low-grade inflammation, altered gut bacteria, and metabolic syndrome.	One of the most studied and implicated emulsifiers for gut harm.
Guar Gum	Gluten-free products, gravies, desserts	Generally considered beneficial; acts as a soluble fiber and prebiotic	Fermented by gut bacteria to produce beneficial short-chain fatty acids. Can cause bloating/gas in high doses.	High doses from supplements can cause issues, but food levels are usually safe.
Xanthan Gum	Salad dressings, gluten-free baking, soups	Acts as a soluble fiber, potentially improving regularity and feeding beneficial bacteria	May slow sugar absorption and lower cholesterol at high intake levels.	High doses can cause gas, bloating, or a laxative effect.
Gum Arabic (Acacia Gum)	Candies, sodas, desserts	Considered a prebiotic fiber that promotes beneficial gut bacteria like Bifidobacterium and Lactobacillus	Studies show positive effects on the microbiome and can be fermented into butyrate.	Often used as a 'clean label' alternative to synthetic emulsifiers.

The context of processed foods

It's important to remember that stabilisers are rarely consumed in isolation. They are a core component of ultra-processed foods, which are also typically high in unhealthy fats, sugar, and salt. The combined effect of these ingredients, rather than a single additive, is often what drives negative health outcomes. For example, studies have shown that the negative effects of carrageenan can be exacerbated by a high-fat diet. A Western-style diet rich in ultra-processed foods is consistently linked to dysbiosis, inflammation, and chronic diseases like metabolic syndrome and inflammatory bowel disease (IBD).

Which stabilisers and emulsifiers to minimise

While complete avoidance of all food additives is nearly impossible in a modern diet, being mindful of intake is a wise strategy. Based on the current research, the following synthetic additives are most frequently associated with potentially harmful effects on the gut microbiome and intestinal lining:

Carrageenan (E407 / E407a): Found in plant-based milks, some dairy, and pre-packaged desserts.
Carboxymethylcellulose (CMC / E466): Found in some gluten-free products, ice cream, and pre-made dressings.
Polysorbate-80 (P80 / E433): Common in ice cream, salad dressings, and certain baked goods.

These additives are particularly concerning for individuals with existing gut sensitivities or inflammatory conditions.

Conclusion

So, are stabilisers bad for your gut? The answer is not a simple yes or no. Some stabilisers, especially synthetic emulsifiers like CMC, P80, and carrageenan, have been linked by multiple studies to negative effects on the gut microbiome, including inflammation and damage to the intestinal barrier. The impact can be exacerbated by other components of a highly processed diet. On the other hand, natural stabilisers like guar gum and xanthan gum can act as soluble fibers, providing prebiotic benefits for gut bacteria, especially when consumed in moderation. For most healthy individuals, the low levels found in food may not be a major concern, but long-term, high consumption from ultra-processed sources is a documented risk. For those with gut sensitivities or IBD, minimising these synthetic additives is a reasonable and recommended approach. Ultimately, prioritising a diet rich in whole, unprocessed foods remains the most reliable strategy for nurturing a healthy gut microbiome.

Your action plan for stabilisers

Read food labels. Always check the ingredient list for specific emulsifiers like carrageenan (E407), CMC (E466), and P80 (E433), particularly in highly processed foods.
Choose whole foods. Reduce your reliance on processed and ultra-processed items, opting for fresh fruits, vegetables, and whole grains.
Use whole-food alternatives. For thickening at home, use natural options like blending fruits for smoothies or using ground flaxseed instead of powdered gums.
Monitor your symptoms. Pay attention to how your body responds after consuming different processed products and adjust your diet accordingly if you experience digestive discomfort.
Focus on beneficial fibers. Actively incorporate soluble fibers from sources like oats, beans, and certain fruits into your diet to promote a healthy gut flora.

For more in-depth scientific literature on this topic, consult the study: Direct impact of commonly used dietary emulsifiers on human gut microbiota.

Frequently Asked Questions

While often used interchangeably, stabilisers prevent ingredients from separating over time, maintaining a consistent texture (e.g., preventing whey separation in yoghurt). Emulsifiers help combine ingredients that don’t naturally mix, like oil and water, to create a smooth, blended product (e.g., in mayonnaise or salad dressing).

Based on current research, limiting or avoiding synthetic emulsifiers such as carrageenan (E407), carboxymethylcellulose (CMC or E466), and polysorbate-80 (P80 or E433) is a wise precaution, especially if you have gut sensitivities.

Yes, studies have shown that certain synthetic stabilisers, particularly CMC and P80, can promote low-grade intestinal inflammation and damage the gut lining in susceptible individuals and animal models.

No. While some gums like certain carrageenans can be problematic, others like guar gum and xanthan gum are soluble fibers that can support beneficial gut bacteria and aid digestion in moderation. However, high doses can sometimes cause bloating or gas.

They can disrupt the balance and diversity of gut bacteria (dysbiosis) by altering the composition of microbes and promoting the growth of potentially harmful bacteria. They can also degrade the protective mucus layer of the intestine.

The most effective way is to reduce your consumption of ultra-processed foods where these additives are most common. Reading ingredient labels for products like ice cream, plant-based milks, and salad dressings is also crucial for identifying and avoiding specific additives.

Yes. Natural stabilisers like guar gum, xanthan gum, and gum arabic are derived from plants and are generally less concerning for gut health, with some even offering prebiotic benefits. Choosing products with these alternatives or opting for whole foods is a good strategy.