The holiday season is one of my favorite times of year, and I’m sure it’s a favorite for many of you too! There’s so much to enjoy and be grateful for. This year, I’m even more thankful for each moment, knowing it’ll be our last as “just the two of us.”

With all the busyness, it’s easy to overlook what’s actually in our holiday favorites or to make exceptions for foods we wouldn’t normally eat.

But it’s worth taking a moment to think about what’s really going into our food, especially since additives are such a common ingredient in many of our seasonal treats, savory sides, and festive drinks.

Today, I want to share a few of the most common additives, what they do, and how we can make simple swaps for a holiday that’s cleaner, healthier, and just as enjoyable.

What Are Additives?

Additives are extra ingredients added to food to enhance flavor, preserve freshness, or change texture and color. These ingredients may serve a purpose in packaged foods and processed treats, but they can also come with side effects. Certain additives have been linked to digestive discomfort, inflammation, and even allergic reactions.

Why does this happen? For one, additives are often synthetic or heavily processed, which can make them harder for the body to recognize and break down. When the body encounters these unfamiliar substances, it may respond with inflammation, a process that can impact not just digestion but overall energy levels and mood.

Some additives also interfere with the balance of bacteria in the gut, which is key for digestion and immune function. Others might trigger reactions in people who have sensitivities, causing anything from mild bloating to more intense symptoms.

Keeping an eye on additives in our holiday favorites can help us make cleaner choices, supporting our bodies to feel their best while still enjoying everything the season has to offer.

If you’re interested in more information about common food additives and their effects, check out my blog post, What You Need to Know About Food Additives, for more details!

Top Additives to Watch Out For This Season

During the holidays, you might come across some common additives that serve different purposes in seasonal foods. Here are a few to keep an eye on:

1. Flavor Enhancers

Artificial Flavors & Natural Flavors:
These additives are commonly used to mimic or boost the taste of real ingredients, especially in holiday treats and convenience foods. While "natural" sounds wholesome, both types often contain a blend of chemicals that can trigger sensitivities in some people.
➔You might find them in packaged holiday cookies, flavored coffees, sauces, stuffing mixes, and even certain candies or desserts. For example, that rich vanilla flavor in holiday lattes or the buttery taste in packaged pastries may come from flavor additives rather than real ingredients.
Monosodium Glutamate (MSG):
This flavor enhancer is well-known for its savory, umami boost and is especially popular in pre-made savory holiday appetizers, instant gravy packets, frozen party foods, and certain dips or cheese spreads.
Think of holiday party foods like meatballs in a savory sauce, cheesy dips, or pre-packaged soups for casseroles! MSG might be the ingredient adding that extra kick. While it’s effective in enhancing flavor, some people report side effects like headaches, bloating, or mild reactions.
2. Preservatives

BHA and BHT:

These preservatives are added to keep packaged foods fresh for longer, especially in baked goods and snack foods. They’re commonly found in boxed pie crusts, holiday cookies, and some pre-made frosting mixes.

Though effective, BHA and BHT have raised concerns about potential health risks with regular intake, and may contribute to digestive discomfort or even mild inflammation.

Calcium Propionate:
Used to extend the shelf life of breads and pastries, calcium propionate is a common additive in holiday rolls, sweet breads, and dinner rolls. While it prevents mold and keeps bread fresh, some people find it irritating to the digestive system or experience mild allergic reactions.

3. Color Additives

Artificial Food Coloring:
Bright, colorful holiday treats are especially likely to contain artificial dyes, which add a visual appeal but can trigger sensitivities. Artificial food coloring is commonly found in holiday frosting, festive candies, colorful baked goods, and even drinks.
Studies have shown that food dyes may cause hyperactivity in children and reactions in sensitive adults, making naturally derived colors a good option.

4. Thickeners and Stabilizers

Carrageenan:
Often found in creamy holiday drinks like eggnog and certain holiday desserts, carrageenan helps improve texture but can sometimes cause digestive irritation, especially in people sensitive to additives.
Cellulose:
This plant-derived thickener is used to give foods a fuller texture, making it a common additive in packaged gravies, sauces, and pre-made stuffing mixes. While cellulose is generally harmless, it doesn’t offer nutritional value and can sometimes feel hard on digestion for sensitive individuals.

Simple, Clean Alternatives for Holiday Dishes

Fortunately, you can still enjoy rich, flavorful holiday dishes without relying on additives. Here are a few easy swaps:

Boosting Flavor Naturally:
Fresh herbs, spices, garlic, and citrus can add incredible depth to dishes without the need for artificial or natural flavors. Rosemary, thyme, cinnamon, and ginger are perfect for holiday meals!
Keeping Baked Goods Fresh:
Instead of using preservatives, consider baking in smaller batches or freezing leftovers to keep them fresh. A quick thaw and your treats are ready to enjoy!
Adding Color Naturally:
Fruits and vegetables like beets, blueberries, spinach, turmeric, and spirulina can provide vibrant, natural colors for frostings, cookies, and more.
Getting the Perfect Texture:
For creamy dishes, use whole ingredients like coconut milk or homemade cream rather than stabilizers. These options deliver both texture and taste without extra processing.

How Choosing Cleaner Ingredients Can Make You Feel

Choosing whole, natural ingredients is about more than just cutting out additives.. It’s about creating meals that make you feel your best. By opting for fresh ingredients, you may notice a sense of lightness and energy, without the aftereffects of some heavier, processed foods.

If you’d like to dive deeper into additives and learn how to make cleaner, healthier choices, sign up for a free consult call to learn more about my program, The Well-Being Accelerator! Together, we can create a personalized plan for cleaner living that supports your goals.

How to Avoid Additives This Holiday Season

What Are Additives?