What is Polysorbate 60?
Polysorbate 60, also known as Tween 60, is a food additive primarily used as an emulsifier and stabilizer. Its function is to help blend ingredients that don't naturally mix, like oil and water, ensuring a smooth and consistent texture in foods such as ice cream, baked goods, and dressings. The manufacturing process for polysorbate 60 involves reacting sorbitol with ethylene oxide before esterifying it with a fatty acid like stearic acid. This chemical transformation is key to understanding its low-FODMAP status.
The Low-FODMAP Diet Explained
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain in individuals with Irritable Bowel Syndrome (IBS). The low-FODMAP diet is a therapeutic elimination diet that temporarily restricts these carbohydrates to help identify triggers and alleviate symptoms. Polyols, including sorbitol, are one of the FODMAP groups that are limited on this diet.
Is Polysorbate 60 Low-FODMAP?
The concern for those on a low-FODMAP diet stems from the fact that polysorbate 60 is derived from sorbitol, which is a polyol and therefore a high-FODMAP ingredient. However, the refining process removes the fermentable polyol properties from the final polysorbate 60 compound, meaning the finished product does not retain the high-FODMAP characteristics of its precursor. Most low-FODMAP diet resources, including reputable app developers, consider polysorbate 60 to be low-FODMAP.
The Importance of Context
While polysorbate 60 itself is considered low-FODMAP, it's vital to remember that it is most often found in processed foods. These same products may contain other high-FODMAP ingredients that can trigger digestive symptoms. It is crucial to read the entire ingredient list and not rely solely on the presence or absence of polysorbate 60. For example, a baked good might contain low-FODMAP polysorbate 60 but also include high-FODMAP wheat flour or high-fructose corn syrup.
Comparison of Emulsifiers in the Low-FODMAP Diet
When navigating the world of food additives, it helps to compare different emulsifiers based on their potential FODMAP content and impact on the gut. Here is a brief comparison.
| Emulsifier | Derived From | FODMAP Status | Typical Use | Potential Gut Impact |
|---|---|---|---|---|
| Polysorbate 60 | Sorbitol, fatty acids | Low-FODMAP | Baked goods, ice cream, dressings | Minor risk, though high amounts may affect some |
| Polysorbate 80 | Sorbitol, fatty acids | Low-FODMAP | Similar to polysorbate 60 | Some animal and in vitro studies link it to gut microbiota changes and inflammation |
| Carrageenan (E407) | Red seaweed | Can be fermented by gut bacteria | Dairy products, liquid baby formula | Potential to disrupt gut microbiome in some individuals |
| Xanthan Gum | Bacterial fermentation | Considered low-FODMAP | Salad dressings, sauces, gluten-free products | Generally safe, but large amounts can cause GI distress |
Research on Polysorbate and Gut Health
Some studies, particularly on polysorbate 80, have raised questions about emulsifiers' broader impact on gut health. Animal and in vitro research suggests that synthetic emulsifiers could alter the gut microbiota, potentially leading to inflammation and increased intestinal permeability in sensitive individuals. However, these studies often use much higher concentrations than what is found in standard processed foods. While polysorbate 60 is different from polysorbate 80, the research highlights the importance of moderation with all food additives, even those deemed low-FODMAP. For those with digestive disorders, focusing on whole, unprocessed foods is often the safest approach.
Navigating Processed Foods on a Low-FODMAP Diet
- Read ingredient labels carefully: Don't stop at just one ingredient. Look for other potential high-FODMAP culprits like high-fructose corn syrup, chicory root, inulin, or high-FODMAP fruit juices.
- Opt for certified products: Look for foods with an official certification, such as the FODMAP Friendly or Monash University Low FODMAP Diet™ seal. These products have been lab-tested and verified for low-FODMAP content.
- Monitor your tolerance: The low-FODMAP diet is all about personal tolerance. If you experience symptoms after consuming a processed food with polysorbate 60, it may not be the additive itself but another component or your individual sensitivity to a specific emulsifier.
- Focus on whole foods: The best way to avoid all food additives and potential triggers is to center your diet around fresh, minimally processed foods, as these contain very few to no added emulsifiers.
Conclusion
In summary, polysorbate 60 is generally considered low-FODMAP because its manufacturing process eliminates the fermentable carbohydrates present in its raw material, sorbitol. For most individuals on a low-FODMAP diet, products containing this emulsifier in small quantities are unlikely to cause issues. However, the presence of polysorbate 60 in a product does not automatically make it low-FODMAP, as many processed foods contain other high-FODMAP ingredients. For optimal digestive health, focusing on a diet of whole, unprocessed foods and paying close attention to your body’s unique response to additives is the most reliable strategy.
