What You Need to Know About Food Additives.

Have you ever experienced the pain or uncomfortable feeling of bloating or gas after eating something? Then you find yourself going down the rabbit hole trying to figure out what it was? I remember a time when I felt that way after my usual breakfast yogurt. Yes, yogurt! It took a bit of googling to realize that it was nothing other than food additives.

It’s so easy to overlook this when we think we’re eating something healthy, especially in our busy lives. However, these ingredients can really impact our health. Whether it’s a quick breakfast or a snack, understanding what we consume is crucial. Today, I want to take a closer look at two common issues: food additives and long-lasting chemicals, so we can make smarter choices for ourselves and those we care about.

What Are Food Additives and Why Should You Care?

So, what exactly are food additives? To put it simply, they are ingredients added to our food to improve texture, flavor, or shelf life. Think of the creamy texture in your almond milk or how soft your tortillas stay! Yes, those additives make that happen. While that sounds helpful, some of these ingredients can cause issues like bloating, gas, and discomfort.

The tricky part is, they show up in products we often think of as healthy, like yogurt, coconut milk, or even tortillas. Common names you might see on labels are Gellan Gum, Guar Gum, and Locust Bean Gum. These are used to stabilize and thicken food, but they can also wreck your digestive system.

How Food Additives Affect Your Gut Health

Additives like Gellan Gum, Guar Gum, and Locust Bean Gum have been shown to cause digestive issues in some people. These additives can disrupt the balance of good bacteria in your gut, leading to bloating, gas, or even more serious issues like irritable bowel syndrome (IBS).

Research shows that about 20% of people experience digestive discomfort linked to these food additives.

That said, bloating or discomfort could also be caused by other factors like food intolerances, stress, or even a lack of fiber. If you think additives might be the problem, one way to find out is through an elimination diet. This is something we use in my Personalized 1-on-1 Coaching to help people identify food sensitivities.

The process involves cutting out foods with additives for a week or two and seeing if your symptoms improve. If they do, you can reintroduce those foods one at a time to see which one is causing the issue. This is just a suggestion, and while I’m not your doctor, this can be a helpful method to try.

If your symptoms persist, make sure to consult with a healthcare professional.

To learn more about how to implement an elimination diet and other tips, you can check out my Coaching and explore my blog post on Gut Health for more in-depth advice on managing digestive discomfort.

Everyday Food Foods That Contain Additives

You might be surprised by how many everyday foods contain these additives. Even items marketed as “healthy” can have them. Here’s a list of common foods where you’ll often find these ingredients:

Nut Milks (almond, cashew, soy, etc.) – Additives like gums are often used to thicken the milk and give it a creamier texture, making it more comparable to dairy milk.

1. Coconut Milk and Coconut Cream – These often contain gums to prevent separation of the coconut fat and water, keeping the consistency smooth and uniform.

2. Dairy Milk (even organic brands) – Gums can be added to some dairy products to maintain a consistent texture and extend shelf life, especially in ultra-pasteurized varieties.

3. Yogurts (including non-dairy) – Gums are used to create a thicker, creamier consistency, particularly in lower-fat or non-dairy yogurts.

4. Coffee Creamers – Gums and stabilizers are used to give creamers a rich, thick texture and prevent separation when added to hot beverages.

5. Tortillas – Gums can help tortillas maintain flexibility and shelf life, preventing them from drying out too quickly or becoming too stiff.

6. Sauces (like salad dressings and pasta sauces) – Additives prevent ingredients from separating (e.g., oil and vinegar in salad dressing), helping sauces maintain a consistent texture and appearance.

7. Canned Soups – Gums and thickeners are used to create a rich, thick texture that mimics homemade soup, especially in low-fat or low-calorie versions.

8. Protein Powders – Additives like gums improve the texture and mouthfeel of protein powders, making them less gritty and more palatable when mixed with liquids.

9. Processed Snacks (granola bars, crackers, etc.) – Gums help hold ingredients together and improve texture, especially in snacks marketed as low-calorie or high-protein.

10. Bread (including gluten-free options) – Gums replace gluten in gluten-free breads, helping to give the bread structure and flexibility, while also extending shelf life.

11. Plant-Based Meat Alternatives – Additives help give these products a meat-like texture and prevent them from drying out during cooking.

In protein powders, additives like Guar Gum, Xanthan Gum, and Gellan Gum are commonly used to improve texture, consistency, and shelf life. If you use protein powders regularly, it’s a good idea to check the label for these ingredients. Opting for cleaner, plant-based powders without additives can be gentler on your digestive system.

These additives usually appear near the end of the ingredient list. If you notice them on labels, it’s worth considering how often you’re consuming them—especially if you’re already experiencing digestive issues.

Better Food Additive Choices and What You Can Do

If you can’t avoid additives altogether, there are better options out there that are easier on your gut. For instance, Acacia Gum and Xanthan Gum are considered gentler alternatives that may not cause as many digestive problems. Here are a few practical steps you can take to limit your exposure to unwanted additives:

1. Choose Whole Foods – Opt for foods that have a short and recognizable ingredient list. If it sounds more like a chemistry experiment than food, it might be better to pass.

2. Prioritize Fresh Over Packaged – Fresh fruits, vegetables, whole grains, and meats don’t contain additives, making them safer for your gut health.

3. DIY When You Can – Making your own almond milk or salad dressing might sound like extra work, but it can be simpler than you think—and it gives you full control over what’s in your food.

4. Look for Additive-Free Labels – Some brands specialize in clean, additive-free products. Look for packaging that highlights "no additives" or "minimally processed" to make your shopping easier.

5. Test with an Elimination Diet – If you're unsure about the impact of additives on your gut, try eliminating products with these ingredients for a couple of weeks and see how you feel. Gradually reintroduce them to find any culprits.

Switching to cleaner options and paying attention to how additives affect your body can make a big difference in your overall health and comfort. Small changes can go a long way in reducing bloating, gas, and gut irritation.

Making Better Choices

It’s not always easy to spot these hidden additives or to understand their effects on your body, especially when you’re busy and relying on what seems like healthy choices. But making informed decisions about what you consume can have a significant impact on how you feel.

To help simplify the process, I’ve put together a list of 20 Amazon Pantry Swaps—cleaner alternatives to common grocery items that can help you reduce these additives. You can check out the list below!

If you’re looking to dig deeper and take control of your health, my The Well-Being Accelerator program can guide you through strategies like the elimination diet, where we focus on identifying which foods and additives may be contributing to your gut issues. It’s not a quick fix, but it’s a meaningful step toward resetting your body and environment for long-term health.