Polysorbates: The Food Additives That Damage Your Gut

When we review food labels, we usually pay attention to ingredients like sugar, trans fats, or artificial colorings. However, there's a family of additives that could be among the most harmful to our gut health: polysorbates, specifically polysorbate 80 (E433) and polysorbate 60 (E435).

These synthetic compounds are not new in the food industry. They are commonly used as emulsifiers to mix ingredients that normally wouldn't combine, like water and oil. Seemingly harmless, recent scientific evidence suggests they could be causing significant damage to our digestive system.

What are polysorbates?

Polysorbates are synthetic emulsifiers created from sorbitol and fatty acids, two relatively natural components. However, when combined through chemical processes, they become surfactants that allow:

• Mixing water and oil in food products
• Increasing the shelf life of processed foods
• Creating smoother and more consistent textures in ice cream and sauces
• Uniformly distributing flavors and colors in processed foods

At first glance, they seem like functional ingredients. The problem arises when we observe how they interact with our digestive system.

The impact of polysorbates on gut health

1. Degradation of the protective mucous layer

The first line of defense for our intestine is a mucous layer that protects intestinal cells. A study published in Scientific Reports in 2018 revealed that:

• Polysorbates significantly thin this protective layer
• They increase the speed with which pathogens like E. coli can cross the intestinal barrier
• They alter gene expression of mucin-2, a crucial protein for protective mucus production

This finding is particularly alarming, since a weakened mucous layer leaves the intestinal lining exposed to pathogens, toxins, and irritating substances.

2. Damage to tight junction proteins

The cells of our intestine are joined by specialized proteins (occludin, claudin, zonulin) that form what we know as "tight junctions." These junctions are critical for maintaining intestinal barrier integrity.

Research published in the journal Allergy found that:

• Polysorbate concentrations as low as 0.1% caused lysis (destruction) of cells in all intestinal cell models studied
• They decreased tight junction protein expression
• They significantly increased intestinal permeability (commonly known as "leaky gut")

It's important to note that polysorbates are used in laboratories to intentionally induce intestinal inflammation in experimental models. This should make us seriously question their presence in our foods.

3. Gut microbiome alteration

Our intestine harbors trillions of beneficial microorganisms that influence our digestion, immune system, and general health. A study published in the journal Microbiome in 2021 concluded that:

• Polysorbates cause a "lasting and apparently harmful" impact on microbiome composition
• Alterations persist for a prolonged period, whose total duration is still unknown
• They increase production of lipopolysaccharides (LPS), toxic molecules produced by gram-negative bacteria

LPS are known triggers of systemic inflammation when they cross the intestinal barrier. The combination of more LPS produced and a compromised intestinal barrier creates perfect conditions for chronic inflammation.

Common foods containing polysorbates

It's surprising to discover the number of food products that contain these problematic additives:

Salad dressings

• Many commercial brands like Kraft and Hidden Valley Ranch
• Used to keep oil and vinegar mixed

Industrial bakery products

• Packaged cakes like Little Debbies
• Hostess Twinkies and Swiss Rolls
• Used to increase dough elasticity

Snacks and appetizers

• Nacho cheese flavored Doritos
• Lay's barbecue flavored chips
• Help distribute flavorings uniformly

Ice cream

• Many supermarket brands and some premium ones
• Create creamy texture without ingredient separation

Chewing gum

• Especially those containing sugar
• Maintain consistency and texture

Other processed products

• Bottled sauces
• Coffee creamers
• Long-lasting baked products

Healthier alternatives

The good news is that alternatives to these synthetic emulsifiers exist:

Lecithin

Studies have shown that lecithin (from sunflower or soy) doesn't cause the same microbiome damage as polysorbates. It's a more natural emulsifier that can perform similar functions.

Products without emulsifiers

• Salad dressings that require shaking before use
• Artisanal ice creams with minimal ingredients
• Generally less processed foods

Homemade preparations

The best way to avoid these additives is to prepare more foods at home, where you control exactly which ingredients you use.

How to protect your gut?

While avoiding these compounds is the primary strategy, there are ways to support gut health:

1. Bone broth and collagen: Provide nutrients that help repair the intestinal lining
2. Quality probiotics: Can help restore microbiome balance
3. Fermented foods: Naturally support intestinal microbial diversity
4. Prebiotic fibers: Feed beneficial bacteria

Conclusion: a call to action

Polysorbates represent a concerning example of how certain additives, despite being approved as "generally recognized as safe," can have significant detrimental effects on our health.

It's important to remember that these emulsifiers only began to be seriously studied in 2018, and the process to re-evaluate and potentially ban problematic additives is usually slow and bureaucratic.

As consumers, we can take immediate action:

• Carefully read food labels
• Choose products without polysorbates when possible
• Favor minimally processed foods
• Share science-based information with family and friends

Gut health is fundamental to our overall well-being. As the ancient adage says, "all disease begins in the gut." Protecting our intestinal barrier by avoiding harmful additives like polysorbates is a simple but potentially transformative strategy for our long-term health.