Understanding nutrition and gut microbiota to make better choices Nutrition and diet are hot topics today, often surrounded by confusion and debate. Should you follow a specific diet or simply focus on healthy lifestyle habits? Which foods should you avoid—or better yet, which ones should you choose on a daily basis? This article is not about guilt or rules. It is about helping you make informed, balanced food choices—without obsessing over every ingredient on the list. The intestinal microbiota: an essential introduction Before tackling the question of food additives and their potential effects on intestinal health, it’s important to understand the gut microbiota. This term refers to all the microorganisms living in your gastrointestinal tract—including bacteria, viruses, yeasts, fungi, and even some parasites. A healthy microbiota does not mean the absence of potentially pathogenic organisms, but rather maintaining a balanced ecosystem. That balance is delicate and can be influenced by several factors, such as diet, medications (especially antibiotics), environment, age, and overall health. Processed foods, additives, and the microbiota: a connection worth exploring Today’s food supply includes a wide range of processed and ultra-processed foods. While convenient, these products often contain long lists of ingredients, including additives that can be difficult to decipher and that may impact gut health. Additives are used to improve shelf life, texture, taste or appearance of foods. Common examples include: -Emulsifiers (e.g., carboxymethylcellulose [CMC], lecithin) -Colorants (e.g., allura red, tartrazine) -Texturizers (e.g., maltodextrin, polysorbate 80) -Artificial sweeteners (e.g., aspartame, sucralose) When additives upset the gut Recent studies show that some additives may have a significant impact on the intestinal microbiota—even after short-term use. Emulsifiers: a direct impact on the gut microbiota A 2022 study by Chassaing et al. looked at the effects of CMC in humans and found: Reduced bacterial diversity; Decreased levels of beneficial bacteria like Faecalibacterium prausnitzii; Lower production of short-chain fatty acids, which play a key role in digestive health. In some cases, researchers have also observed bacterial intrusion into the gut lining, signaling an imbalance that can lead to inflammation. Additives, sweeteners, and even personal care products: microbiota disruptors? A 2020 study by Gerasimidis and colleagues looked at how various food additives and sweeteners might affect the gut microbiota. This research wasn’t conducted directly in humans—instead, scientists used human stool samples in a lab-based in vitro model designed to mimic intestinal fermentation. The findings are scientifically relevant but should be interpreted with care, since lab models can’t fully replicate the complexity of a living organism, such as immune function or nutrient absorption. The study examined several compounds, such as food additives (like polysorbate-80 and maltodextrin), sweeteners (like aspartame and sucralose), and even household products (like dishwashing detergent). The results showed: · -A shift in the composition of the microbiota, including increases in potentially harmful bacteria (Escherichia/Shigella) and reductions in beneficial ones (Faecalibacterium, Subdoligranulum). · -A drop in favorable metabolites like butyrate—an essential short-chain fatty acid that supports gut health. · -Substance-specific effects: for instance, stevia appeared to support microbial diversity, while sucralose and cinnamaldehyde (a natural compound found in cinnamon used for flavor, fragrance, and its antimicrobial properties) showed disruptive impacts. What if we focused on feeding the microbiota instead? Fortunately, not everything is based on cutting things out. Numerous studies (Moszak et al., Nova, Rinninella) have shown that a diverse, fiber-rich diet is one of the best ways to support a healthy gut microbiota. Good habits to adopt include: Eating more fiber from a variety of sources (fruits, vegetables, legumes, whole grains), Choosing healthy fats (e.g., omega-3, olive oil) Limiting ultra-processed foods high in added sugars, saturated fats, and additives Diversifying protein sources, with an emphasis on plant-based options Including fermented foods such as yogurt, kefir, and sauerkraut Dietary patterns like the Mediterranean or vegetarian diet are associated with greater microbial diversity and higher production of beneficial metabolites. Final thoughts Emerging research suggests that some additives can disrupt the gut microbiome—and sometimes quite rapidly. While there’s no need to ban these ingredients entirely, cutting back on ultra-processed foods and leaning into simple, fiber-rich, whole foods can go a long way. Understanding the impact of additives on your gut isn’t about restriction—it’s about making more mindful choices, with awareness and without guilt. References: 1. Chassaing et al. (2022) Randomized Controlled-Feeding Study of Dietary Emulsifier Carboxymethylcellulose Reveals Detrimental Impacts on the Gut Microbiota and Metabolome. Gastroenterology Mar;162(3):743-756. https://pubmed.ncbi.nlm.nih.gov/34774538/ 2. Gerasimidis et al. (2020) The impact of food additives, artificial sweeteners and domestic hygiene products on the human gut microbiome and its fibre fermentation capacity. Eur J Nutr Oct;59(7):3213-3230. https://pubmed.ncbi.nlm.nih.gov/31853641/ 3. Zangara et al. (2022) Maltodextrin Consumption Impairs the Intestinal Mucus Barrier and Accelerates Colitis Through Direct Actions on the Epithelium. Front Immunol Mar 14;13:841188. https://pubmed.ncbi.nlm.nih.gov/35359925/ 4. Moszak et al. (2020) You Are What You Eat-The Relationship between Diet, Microbiota, and Metabolic Disorders-A Review. Nutrients Apr 15;12(4):1096. https://pubmed.ncbi.nlm.nih.gov/32326604/ 5. Nova et al. (2022) The Influence of Dietary Factors on the Gut Microbiota. Microorganisms Jul 7;10(7):1368. https://pubmed.ncbi.nlm.nih.gov/35889087/
