Are stabilisers bad for your health? Separating Fact from Fear

January 5, 2026 •

5 min read

Over 50% of groceries in the US contain some type of additive, including stabilisers, raising questions about their safety. With mounting public concern and research, many are asking: are stabilisers bad for your health? This article delves into the evidence behind these common food ingredients.

Quick Summary

This article explores the health impacts of food stabilisers, examining the science behind their use and potential risks to gut health and overall wellness, along with tips for consumers.

Key Points

Generally Safe in Moderation: Regulatory bodies deem most stabilisers safe within established limits, suggesting occasional consumption is not a health risk for most people.
Gut Health is Key: Certain stabilisers and emulsifiers, like carboxymethylcellulose (CMC) and polysorbate 80, have been linked to changes in the gut microbiome and low-grade inflammation in animal studies.
Inflammation and Metabolic Links: Research suggests a potential link between some stabilisers, gut inflammation, and metabolic issues like obesity and glucose intolerance in animal models, though human data is less conclusive.
Allergic Reactions and Sensitivities: Some individuals may experience digestive issues like bloating, gas, or diarrhoea, or even allergic reactions, from consuming certain stabilisers, such as carrageenan.
Read Labels and Eat Whole Foods: To minimize potential risks, focus on a diet rich in whole, unprocessed foods and read ingredient lists to be aware of your intake of stabilisers and other additives.
Natural vs. Synthetic: Stabilisers can be natural (e.g., pectin, guar gum) or synthetic (e.g., CMC, polysorbate 80). While generally safe, emerging research focuses more on the potential risks of synthetic options.

What Exactly Are Food Stabilisers?

Food stabilisers are substances added to food products to help maintain their physical and chemical state. They prevent ingredients from separating, maintain a smooth texture, and prolong shelf life. These additives work primarily by binding with water molecules to control viscosity and mouthfeel, preventing issues like the formation of ice crystals in ice cream or the separation of oil and water in dressings.

Stabilisers can be derived from natural sources, such as plants, seaweed, or microorganisms, or produced synthetically.

Common Types of Food Stabilisers

Here are some of the most frequently used stabilisers found in processed foods:

Carrageenan (E407): Extracted from red seaweed, used in dairy products, sauces, and meat alternatives for its gelling properties.
Guar Gum (E412): Derived from guar beans, it is a thickening and stabilising agent used in ice cream, sauces, and baked goods.
Xanthan Gum (E415): A polysaccharide produced by fermentation, valued in gluten-free baking, sauces, and dressings for its texture-enhancing properties.
Pectin (E440): A natural stabiliser found in fruits, commonly used to thicken jams and jellies.
Carboxymethylcellulose (CMC or E466): A synthetic stabiliser found in many processed foods, from salad dressings to baked goods.
Polysorbate 80 (E433): Often used with stabilisers, this synthetic emulsifier is found in ice cream and other products to ensure a consistent blend.

The Potential Health Concerns with Stabilisers

While regulatory bodies like the FDA and European Food Safety Authority (EFSA) classify most food stabilisers as 'Generally Recognized as Safe' (GRAS) within acceptable daily intake (ADI) limits, recent scientific research, particularly in animal models, has raised questions about their long-term health effects. A major area of focus is the impact on the gut microbiome.

The Link to Gut Microbiota and Inflammation

The gut microbiome is a complex ecosystem of microorganisms that plays a critical role in digestion, immunity, and overall health. Several studies suggest that certain emulsifiers and stabilisers can disrupt this delicate balance:

Altered Microbial Composition: Research in mice has shown that polysorbate 80 and carboxymethylcellulose can alter the composition of gut bacteria. This can lead to a decrease in microbial diversity, which is associated with various health issues.
Increased Gut Inflammation: These additives have also been shown to induce low-grade gut inflammation in animal models. In susceptible individuals, this could potentially lead to or exacerbate inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis.
Damaged Mucus Barrier: Some additives, including CMC and polysorbate 80, have been found to reduce the thickness of the protective mucus layer in the intestine, making the gut more vulnerable to bacteria and inflammation.
Exacerbated Metabolic Disorders: The disruption of the gut microbiome caused by some stabilisers and emulsifiers has been linked to potential metabolic issues, including glucose intolerance and obesity.

Sensitivity and Allergic Reactions

For some individuals, certain stabilisers can trigger allergic reactions or digestive issues. These can include symptoms such as gas, bloating, stomach aches, or diarrhoea, especially with excessive consumption. For example, carrageenan has been linked to gastrointestinal inflammation in some sensitive people.

Concerns for Children and Cumulative Effects

Many ultra-processed foods heavily marketed to children contain multiple additives, including stabilisers, colourings, and sweeteners. There are concerns that the long-term, cumulative effect of consuming a diet high in these additives from a young age is not well understood and could have negative health implications. This has led to calls for clearer labeling and further research.

Comparison of Common Stabilisers


Stabiliser	Source	Primary Use	Potential Health Consideration
Carrageenan (E407)	Seaweed	Dairy products, meat alternatives	Linked to gastrointestinal inflammation in some studies; effects vary based on type and dose.
Guar Gum (E412)	Guar beans	Ice cream, sauces, dressings	Generally considered safe, but excessive intake can cause bloating and digestive upset.
Xanthan Gum (E415)	Microbial	Gluten-free products, sauces, dressings	Generally safe; high doses may cause digestive issues; some animal studies suggest gut microbiota modulation.
Carboxymethylcellulose (E466)	Synthetic	Processed foods, baked goods	Mouse studies link it to gut inflammation and altered microbiome. Human research is ongoing.
Pectin (E440)	Fruit	Jams, jellies	Naturally occurring, often considered safe and can provide beneficial fibre.
Polysorbate 80 (E433)	Synthetic	Ice cream, dressings	Mouse studies show potential links to inflammation and metabolic issues; human data is limited.

Making Informed Dietary Choices

Given the complexity of research, especially the differences between high-dose animal studies and typical human consumption, a definitive "good" or "bad" label for stabilisers is difficult. The key lies in understanding what you consume and focusing on a balanced, whole-food diet.

How to Minimize Stabiliser Intake

Read Labels: Stabilisers are listed in the ingredients and often have E-numbers (e.g., E407, E466). Look for whole-food alternatives without a long list of additives.
Choose Fresh and Unprocessed Foods: Prioritizing fresh fruits, vegetables, and homemade meals is the most effective way to reduce your overall intake of additives. For instance, make your own salad dressing instead of buying bottled versions.
Moderate Processed Food Consumption: Occasional consumption of processed foods with stabilisers is unlikely to be harmful for most healthy individuals, but high, daily intake should be viewed cautiously.
Seek Alternatives: Many "clean label" products are now available that use fewer or no synthetic additives. For example, some dairy products use natural starches instead of carrageenan.

Conclusion

For most people, the occasional consumption of food containing stabilisers is not a cause for concern, as regulatory bodies have established safe limits. However, emerging research, particularly concerning the impact on gut microbiota, suggests that high and consistent intake of certain synthetic stabilisers, especially within the context of an ultra-processed diet, could have adverse effects, such as increasing intestinal inflammation. The biggest takeaway is that a diet centred on whole, unprocessed foods will naturally limit your exposure to all additives, not just stabilisers. By being mindful of food labels and prioritizing fresh ingredients, you can confidently navigate the world of processed foods and support your long-term health. The research continues to evolve, but a balanced approach grounded in whole foods remains the safest bet.

An extensive review of food additives, including stabilisers, can be found at the National Institutes of Health.

Frequently Asked Questions

Stabilisers are food additives that help maintain a food product's physical structure, texture, and consistency, preventing ingredients like oil and water from separating. They are widely used in commercial food production to extend shelf life and ensure product quality.

Concerns have been raised by some studies, primarily on animal models, regarding certain synthetic stabilisers and emulsifiers, including carboxymethylcellulose (CMC) and polysorbate 80, due to potential effects on gut health and inflammation.

Yes, excessive consumption of stabilisers, even those considered generally safe like guar gum, can lead to digestive discomfort such as bloating, gas, and diarrhoea in some sensitive individuals.

Natural stabilisers like pectin and guar gum are generally well-tolerated and viewed more favourably by many consumers. However, even natural ones like carrageenan have been linked to potential inflammatory effects in some animal studies and sensitive individuals.

Emerging research, mostly from animal studies, suggests that certain synthetic emulsifiers and stabilisers can alter the composition of gut bacteria and potentially increase intestinal inflammation.

The most effective way is to reduce your consumption of processed and ultra-processed foods. Choose whole foods like fresh produce, and cook meals at home more often to control the ingredients you consume.

Organisations like the FDA and EFSA evaluate and approve food additives, including stabilisers, based on available research, setting acceptable daily intake (ADI) limits. However, some groups cite ongoing concerns and call for more research into long-term effects.

While generally considered safe within regulatory limits, the long-term, cumulative effects of a diet high in processed foods containing multiple additives on children are not fully understood. Some studies have raised concerns about certain additives affecting behaviour in children.