What are the worst emulsifiers for your health?

December 28, 2025 •

3 min read

A 2021 study on mice revealed that common food emulsifiers like carboxymethylcellulose (CMC) and polysorbate-80 can significantly alter the gut microbiome and cause intestinal inflammation. The safety of many emulsifiers, widely used in processed foods to improve texture and shelf life, has become a subject of growing concern, particularly regarding their effects on gut health and chronic inflammatory diseases.

Quick Summary

Several emulsifiers, such as carboxymethylcellulose (CMC), polysorbate-80 (P80), and carrageenan, have been linked to detrimental health effects in research. Studies suggest these additives can negatively impact the gut microbiome, weaken the intestinal barrier, and contribute to chronic inflammation and metabolic issues.

Key Points

Gut Health Risk: Emulsifiers like polysorbate-80 (P80) and carboxymethylcellulose (CMC) are linked to intestinal inflammation, leaky gut, and gut microbiome disruption.
Processed Food Abundance: These additives are prevalent in processed foods such as ice cream, baked goods, and dressings, making avoidance difficult without conscious effort.
Carrageenan Concerns: Despite being seaweed-derived, carrageenan has been associated with triggering relapses of inflammatory bowel diseases (IBD) in vulnerable individuals.
Hidden Trans Fats: Mono- and diglycerides can introduce trace amounts of unhealthy trans fats into foods without being listed on the nutrition facts panel.
Focus on Whole Foods: The most effective way to minimize emulsifier intake is by reducing processed food consumption and focusing on a diet rich in whole, unprocessed foods.

The Controversial World of Emulsifiers

Emulsifiers allow ingredients like oil and water to remain mixed, improving texture and shelf life in processed foods. While some natural emulsifiers exist, the modern food industry frequently uses synthetic varieties. Although regulatory bodies have generally considered them safe, emerging research, particularly concerning gut health, is raising questions.

Carboxymethylcellulose (CMC) and Polysorbate-80 (P80)

Studies on these synthetic emulsifiers indicate they can disrupt the gut microbiome. Research suggests CMC and P80 may:

Increase gut inflammation.
Alter gut bacteria composition, potentially increasing pro-inflammatory species.
Damage the gut lining's mucus layer, leading to increased intestinal permeability.
Contribute to metabolic syndrome.

Carrageenan

This seaweed-derived emulsifier (E407) is common in dairy and plant-based products. Some research links carrageenan to health issues, particularly for those with digestive problems.

Relapse of IBD: May trigger relapse in patients with ulcerative colitis.
Inflammatory Effects: Can have inflammatory properties and potentially affect the gut microbiome.

Mono- and Diglycerides of Fatty Acids (E471)

These are found in numerous processed foods. Concerns include potential links to trans fats and health risks.

Trans Fat Contamination: Can be produced using partially hydrogenated oils containing trace trans fats.
Cancer Link: A large French study suggested a correlation between higher intake of E471 and increased cancer risk, but more research is needed.

Comparison Table of Concerning Emulsifiers


Emulsifier	Common Products	Potential Health Concerns	Research Findings
Polysorbate-80 (P80)	Ice cream, salad dressings, medications	Gut inflammation, leaky gut, altered microbiome, metabolic syndrome	Promotes intestinal inflammation and disrupts gut bacteria in mice. Increases pro-inflammatory potential of human microbiota in lab models.
Carrageenan (E407)	Dairy, plant-based milks, processed meat	Gut inflammation, IBD relapse, potential intestinal permeability	Linked to increased inflammation and risk of IBD relapse in humans and animal models.
Carboxymethylcellulose (CMC)	Baked goods, ice cream, dressings	Altered gut microbiome, increased inflammation, leaky gut	Promotes intestinal inflammation and obesity-related conditions in animal studies.
Mono- & Diglycerides (E471)	Packaged breads, shortening, ice cream	Trace trans fats, cancer risk (potential correlation)	Can contain trans fats. Recent epidemiological studies suggest a correlation with increased cancer risk.
Xanthan Gum (E415)	Sauces, gluten-free products, medications	Gut microbiome alteration (inconclusive), NEC risk in infants	Effects on the gut microbiome are not yet clear, but linked to serious intestinal disease (NEC) in premature infants in past studies.

Reducing Your Emulsifier Intake

To minimize exposure, reducing ultra-processed food consumption is key, as they are a major source of these additives. Focusing on whole, unprocessed foods is recommended.

Read Labels Carefully: Identify emulsifiers like sorbitan monostearate (E491), propylene glycol alginate (PGA), and sodium stearoyl lactylate (SSL) in ingredient lists.
Choose Whole Foods: Opt for fresh produce, whole grains, and foods with minimal ingredients.
Cook at Home: Preparing meals from scratch allows control over ingredients.
Look for 'Emulsifier-Free' Products: Some products are marketed as free from synthetic emulsifiers.

Conclusion

While emulsifiers are widespread, research suggests certain types like CMC, P80, carrageenan, and mono- and diglycerides may negatively impact gut health. They can disrupt the gut barrier and microbiome, potentially contributing to chronic inflammation and metabolic issues. Reducing ultra-processed food intake and reading labels carefully are proactive steps. A diet rich in whole, unprocessed foods is the best strategy to protect against the potential negative effects of these additives.

For more information on the impact of food additives, including emulsifiers, on the gut microbiome, you can explore the research compiled by the National Institutes of Health.

Frequently Asked Questions

Polysorbate-80 (P80), carboxymethylcellulose (CMC), and carrageenan are among the most studied emulsifiers with reported harmful effects on the gut microbiome. Research suggests they can alter bacterial composition and increase inflammation.

Some studies, particularly on animal models, indicate that emulsifiers like P80 and CMC can contribute to weight gain, metabolic syndrome, and insulin resistance by promoting intestinal inflammation and affecting metabolism.

Not all emulsifiers are considered harmful. Naturally derived ones, like soy lecithin, show less impact on the gut microbiome in some studies, and some, like gum arabic, may even offer benefits. The concerns primarily focus on specific synthetic emulsifiers and their overconsumption in processed foods.

Read the ingredients list on food packaging. Common emulsifiers to look for include polysorbate-80, carboxymethylcellulose, carrageenan, and mono- and diglycerides. Opting for whole, unprocessed foods is the most reliable method for avoidance.

Mono- and diglycerides can be manufactured using partially hydrogenated oils, which contain trans fats. Because these emulsifiers are considered a single ingredient, the resulting product can contain trace trans fats even if the nutrition label lists '0g trans fat' per serving.

Individuals with IBD, such as Crohn's disease and ulcerative colitis, are particularly susceptible to the negative effects of emulsifiers. Studies suggest that certain emulsifiers, like carrageenan, can exacerbate symptoms and increase the risk of disease relapse.

While carrageenan is permitted in some organic products as an emulsifier, research still raises concerns about its inflammatory potential, especially for sensitive individuals. For those concerned, checking ingredient labels and choosing carrageenan-free options is advisable.