Chemical Cuisine: How Additives and ultra-Processed Foods Disrupt Gut Health

The term “Chemical cuisine” refers to food that contains a vast array of additives, including emulsifiers, preservatives, sweeteners, colourings, and ultra-processed food (UPFs). These additives are frequently used in today’s modern diet or UPFs to enhance the texture, flavour, appearance, and shelf life of food items and are not typically found in your kitchen.

Ø      Lead ways of additives and UPFs harm gut health:

 

·       The composition of the micro biome may be altered.

Common emulsifiers such as polysorbate-80 and carboxymethylcellulose (CMC) usually disturb the gut bacteria, increasing intestinal permeability (“leaky gut”), encouraging inflammation and metabolic dysfunction as often seen in animals and in vitro studies.

 

·       Barrier breach and inflammation:

Additives cause thinning of the protection mucous layer and impair immune activation, leading to chronic inflammation in the gut. This is the initial step towards IBS, ulcerative colitis, and even colorectal cancer.

·       Obstruction between the Microbiome and Gut-Brain Axis:

·       Imbalances in microbial communities diminish the production of various key metabolites, including short-chain fatty acids and indoles (a type of molecule produced by gut bacteria), which are crucial in regulating inflammation, immunity, and even mood through the gut-brain axis.

 

·       Poor microbial health may influence serotonin production and anxiety/ stress levels.

 

Ø      Key consequences of additives and UPFs 

 

             Research and clinical studies link UPF's diet to:

 

·       Irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) - food additives, mainly artificial sweeteners like sorbitol and xylitol, and certain flavour enhancers, rapidly give rise to IBS.

·       Metabolic issues: type 2 diabetes and glucose intolerance risk increase with frequent additive exposure.

·       Colorectal cancer potentially starts with chronic inflammation- a special cause is frequent emulsifier consumption.

·       The top widely spread comorbidities- obesity, cardiovascular disease- cause mortality linked to higher UPF intake.

 

Ø      Preventive steps:

 

·       Restrict ultra-processed foods- read food labels while purchasing food items – avoid long ingredient lists of flavours, artificial sweeteners, emulsifiers, and preservatives.

 

·       Incorporate probiotic and prebiotic foods in your routine- add probiotics, including fermented food items- yogurt, kimchi, kombucha, cheese, and top prebiotics – dandelion greens, garlic, and whole foods fruits and vegetables.

 

·       Look for natural alternatives- Use herbs and spices for flavours and preservatives, instead of food colours, use fruits and vegetable juices, vinegar, and citrus juice for extending shelf life.

 

Ø      Let’s shed light on what scientific reviews are saying:

 

·       A study published in 2024 in nature reviews gastroenterology and hepatology highlights how certain additives, such as flavour agents, emulsifiers, and sweeteners, can interfere with the function of gut micro biota, disrupt barrier integrity, and lead to intestinal inflammation.

·       Additionally, research from May 2023   emphasizes the negative impact of ultra-processed foods (UPF) and additives on our health. These effects include adverse impacts on mental well-being and behaviour, which are directly linked to brain health. Furthermore, the consumption of UPF may lead to a decline in intestinal function, contribute to obesity, and increase the risk of various diseases, including intestinal inflammation.  

 

Ø     Bottom line

Modern chemical-laden cuisine, filled with additives, can disrupt the balance of our gut microbiome, leading to intestinal inflammation and increased vulnerability to metabolic and digestive issues, as well as neurological problems. To promote gut health, it's essential to stick to unprocessed foods. Step back from chemical-based dishes and monitor your intake to ensure you maintain an additive-free diet.