It’s no secret that processed foods play a significant role in our modern food culture. Sometimes, it can feel nearly impossible to get through your day without eating at least one processed food item, whether it’s a snack or a full-blown meal.
However, if you’re concerned about your gut health or have been experiencing some uncomfortable stomach-related symptoms lately, you may want to consider cutting back on the amount of processed foods and beverages you consume, as health experts have found that they contain ingredients that can have an adverse effect on your gut.
We spoke with health experts, including Dr. Shawn George, DO, and nutrition specialist Suzanne Hyslop, about processed foods and the three ingredients often found in them that can harm your gut health and worsen any uncomfortable symptoms. Check out what they had to say below.
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1. Artificial Sweeteners
There have been numerous studies conducted on artificial sweeteners like sucralose and others in recent years, as people around the world have become increasingly dependent on them. Because they give off a sweet flavor with hardly any calories, many people choose to use them in their morning coffee or for different recipes throughout the day.
However, if you're consuming large amounts of artificial sweetneers on a daily basis, you may be worsening your gut health and putting yourself at risk for uncomfortable side effects.
Suzanne Hyslop, a nutrition specialist with Ocean Recovery, explained that artificial sweeteners can do more damage to what's going on inside your gut than you may think.
"Artificial sweeteners can alter the composition of gut bacteria, which will reduce beneficial strains and increase the risk of glucose intolerance," she said.
2. Emulsifiers (Carboxymethylcellulose)
Emulsifying ingredients, such as carboxymethylcellulose, a common additive found in processed foods, serve as stabilizers that can thicken certain foods and enhance their texture. For instance, it is often used in highly processed batches of ice cream, as it can thicken the mixture and help keep it from melting too quickly.
However, these emulsifying ingredients can trigger inflammatory responses and cause distress to your gut.
"Some studies suggest polysorbate 80 and carboxymethylcellulose, alongside other emulsifiers, cause an increase in intestinal permeability," explained Dr. Shawn George, an internal medicine physician at Yorktown Health.
He also added that "consuming processed foods with excessive refined sodium content often results in inflammation of gut tissues, which harms the composition of beneficial gut bacteria."
If you're worried about how many emulsifying ingredients you may be consuming, Hyslop recommends looking for "minimally processed foods with simple, recognizable ingredients" when you're out food shopping.
3. High-Fructose Corn Syrup
Unfortunately, all types of sweeteners, whether artificial or refined, can be detrimental to our gut health. One of the most commonly used refined forms of sugar in processed foods is high-fructose corn syrup, as it is known for being even sweeter than natural sugar and is very inexpensive to produce. It's found in condiments, salad dressings, sweets, and more.
While refined sugars can cause all kinds of problems for your health, it's especially bad for the way your gut functions.
"Excess refined sugar feeds harmful bacteria and yeasts in the gut, disrupting the microbiome balance and contributing to issues like bloating, inflammation, and impaired immune function," said Hyslop.
"Natural sweeteners such as stevia, honey, or fruit purées can be used in place of artificial sweeteners and refined sugar," she continued.
The Bottom Line
Like most processed foods, it's important to remember that you'll likely be fine if you eat them in moderation. However, if you've been struggling with poor gut health or haven't been feeling very healthy lately, it may not be a bad idea to see how you feel when you eliminate food items containing these ingredients. Try eating more natural foods with simple ingredients and see where it gets you on your health journey. Good luck!
