A study published in 2021 tested the impact of 20 commonly used emulsifiers on human gut microbiota using an in vitro human microbiota model (MiniBioReactor Array, or MBRA).
They introduced each additive in amounts typical of human consumption to stool samples from a healthy individual and measured their effects on:
🔬 Bacterial density
🦠 Microbiota composition
⚠️ Pro-inflammatory potential (by measuring lipopolysaccharide and flagellin)
🧬 Gene expression
Key Findings
They found that most emulsifiers, except soy lecithin and mono- and diglycerides, altered at least one of these parameters, with some having lasting detrimental effects after treatment. See Table 2.
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While this study helps us better understand how various emulsifiers contribute to dysbiosis, inflammation and gene expression, it has limitations—especially since it was conducted in vitro.
For example, maltodextrin was shown to alter microbial composition and gene expression while also increasing levels of LPS, a harmful bacterial byproduct. However, humans rapidly digest maltodextrin in the small intestine, potentially limiting its ability to interact with gut bacteria.
Plus, while dysbiosis is linked to IBD, this study did not directly examine the effects of emulsifiers on disease activity or symptoms.
So, back to the original question: Are some emulsifiers better than others?
Probably, but we need clinical trials to determine which emulsifiers are less problematic.
For now, existing evidence (primarily from in vitro and animal studies) suggests that many emulsifiers have the potential to alter gut microbiota, drive inflammation, and impact gene expression.
Clinical Application
Rather than scrutinizing ingredient lists for the “least harmful” additives, I find the simplest approach is to encourage IBD patients to:
✔ Limit intake of ultra-processed foods
✔ Prioritize whole and minimally processed foods
✔ Eat a variety of high-fiber plants, including fruits, vegetables, beans, legumes, nuts, seeds, and whole grains
✔ Engage in stress management strategies like yoga and meditation, which positively influence the gut microbiome
✔ Actively avoid polysorbate-80, CMC (celluose gum), and carrageenan
If your patients want a more comprehensive list of emulsifiers to watch for, here are the ones from this study that were found to impact gut microbiota composition and/or function:
- Sunflower lecithin
- Maltodextrin
- Propylene glycol alginate
- Xanthan gum
- Gum arabic
- Guar gum
- Locust bean gum
- Agar agar
- Diacetyl tartaric acid ester of mono- and diglycerides (DATEM)
- Hydroxypropyl methyl cellulose
- Sorbitan monostearate
- Glyceryl stearate
- Glyceryl oleate
Looking beyond emulsifiers… other food additives shown to contribute to dysbiosis, intestinal permeability, and inflammation include:
🚫 Artificial food colorings
🚫 Artificial sweeteners
🚫 Nanoparticles (e.g., titanium dioxide, silicon dioxide)
Since these additives are often used together, avoiding one usually means avoiding others.
