Food Preservatives and Gut Health: The Truth You Need to Know
- Jul 27, 2024
- 6 min read
Updated: Jan 21
We all want our food to be safe and long-lasting, but have you ever paused to consider what keeps it that way? Preservatives are the silent workhorses of our modern diet, playing a crucial role in maintaining food safety and extending shelf life. They inhibit microbial growth, preventing spoilage and reducing the risk of nasty foodborne illnesses. However, this convenience may come at a hidden cost.
Ignoring the potential impact of these additives can lead to more than just a passing concern. Concerns have been raised regarding their potential impact on human health, particularly their effects on physiology, metabolism, and biology within the human body. (1) Without proper guidance, these hidden triggers can exacerbate underlying health issues. Dietitians at FerFit Dietetics & Nutrition, we take a holistic, NDIS-registered, and evidence-based approach to your wellbeing. By understanding what goes into your body, you can take control of your health today and make choices that truly nourish you.
Q1. What are food preservatives and why do they matter?
Food preservatives are substances added to products to prevent decomposition by microbial growth or undesirable chemical changes. While they are essential for the global food supply chain, the way our bodies handle them is complex. When ingested, food preservatives encounter various physiological processes within the human body.
For instance, sodium benzoate, a commonly used preservative, is metabolised in the liver. Here, it is converted to benzoic acid and eventually eliminated via urine. While this sounds like a seamless detox process, it isn't always efficient for everyone. High levels of sodium benzoate intake have been linked to adverse health effects, including allergic reactions, asthma, and hyperactivity, especially in susceptible individuals. (1) Understanding this connection is the first step toward better health choices. Small nutritional changes, guided by an expert, can significantly reduce your toxic load and improve your daily wellbeing.
Q2. How do preservatives affect your metabolism?
Your metabolism is the engine of your body, but certain additives can throw a wrench in the gears. Sulphites, another group of preservatives commonly used to prevent browning and microbial growth in foods like dried fruits and wine, are a prime example. While effective at keeping apricots bright orange, they can trigger allergic reactions in sensitive individuals.
These reactions may manifest as respiratory symptoms, gastrointestinal disturbances, or skin irritation due to sulphite sensitivity or intolerance. (2) When your body lacks the necessary enzymes or nutrients to break these compounds down effectively, it leads to systemic stress and fatigue. At FerFit, we use specific dietary strategies to identify these metabolic roadblocks. By pinpointing and removing these triggers, we help your body return to its natural, energetic state.
Q3. What are the signs of preservative intolerance?
Identifying a sensitivity to additives can be tricky because the symptoms are often non-specific and overlap with other conditions. The metabolism of preservatives can vary depending on factors such as individual genetics, dietary habits, and gut microbiota composition. (3) Common signs include bloating, variable bowel habits, skin rashes, and unexplained headaches.
The gut microbiota, comprising trillions of microorganisms inhabiting the gastrointestinal tract, plays a crucial role in metabolising dietary components, including food additives and preservatives. If you ignore these signs, you risk chronic inflammation and long-term gut dysbiosis. Recent research has highlighted the interplay between gut microbiota composition and host health, suggesting that alterations in microbial diversity and function may influence susceptibility to certain diseases and metabolic disorders. (3) FerFit uses clinical assessment to diagnose these issues accurately, reassuring you that these symptoms are manageable with the right care.
Patient Case Study: Overcoming Preservative Sensitivity with FerFit
A recent client presented with persistent bloating and "brain fog" that worsened in the afternoons. They described feeling exhausted and frustrated, telling us, "I eat 'healthy' pre-packaged salads and snacks, but I feel worse than ever."
Following a comprehensive assessment, we identified a link between their symptoms and high consumption of sodium benzoate and sulphites found in their "healthy" processed foods. We implemented a personalised nutrition plan focusing on whole foods and introduced natural antimicrobial sources. Within four weeks, the client reported a significant improvement in energy levels and a reduction in symptoms. This highlights that addressing the root cause yields real results.
Q4. What foods help improve gut defence against additives?
Modern diets are often heavily reliant on synthetic preservation, which poses a risk to our internal ecosystem. In contrast to synthetic preservatives, gut-derived nisin-like lantibiotics offer a natural alternative for combating harmful bacteria in the food and in the gut while preserving beneficial gut flora. (4)
Nisin, a well-studied lantibiotic produced by Lactococcus lactis, exhibits potent antimicrobial activity against a broad spectrum of gram-positive bacteria. This includes several pathogens commonly associated with foodborne illnesses, such as Listeria monocytogenes. (4) By shifting your diet to include sources of these natural peptides or foods that support the bacteria that produce them you can protect your gut. The body responds quickly to these positive changes, often showing improved digestion within days.
Q5. How do Nisin-like lantibiotics play a role?
Clients often ask how a natural preservative can be as effective as a chemical one without the side effects. The science is fascinating. The mechanism of action of nisin involves disrupting bacterial cell membrane integrity, leading to leakage of intracellular contents and ultimately cell death.
Importantly, nisin selectively targets certain pathogenic bacteria while sparing beneficial commensal microbes, such as Lactobacillus and Bifidobacterium species, which play key roles in maintaining gut homeostasis and host health. (5) Moreover, recent studies have identified gut-derived nisin-like lantibiotics produced by commensal bacteria within the human gut microbiota itself. These endogenous antimicrobial peptides contribute to the defence against invading pathogens and the regulation of microbial populations within the gut ecosystem. (5) This is a key part of the FerFit holistic approach: using food not just as fuel, but as medicine.
Q6. Why is a personalised approach important for gut health?
Generic advice often fails because it assumes everyone's gut microbiome is the same. It is not. The discovery of gut-derived nisin-like lantibiotics underscores the importance of symbiotic interactions between the host and its indigenous microbial community in shaping gut health and immunity. (5)
Guessing with your health by following trend-based diets can disrupt the delicate balance of your microbiome. Harnessing the therapeutic potential of these endogenous antimicrobial peptides offers novel strategies for modulating gut microbiota composition. (5) FerFit’s expertise across brain, metabolic, and gut health allows us to create a tailored plan that works for your biology. This personalised attention is the key to long-term success.
Q7. Where can I find support to navigate food preservatives in Elwood, Glen Huntly, Mentone, and Upwey?
Navigating the supermarket aisles can be overwhelming, especially when trying to distinguish between beneficial natural preservatives and harmful synthetic additives. Generic health advice often overlooks the specific environmental and lifestyle factors unique to your community. Whether you are based in Elwood, Glen Huntly, Mentone, or Upwey, relying on guesswork to manage potential sensitivities can leave you cycling through symptoms without finding relief.
At FerFit Dietetics & Nutrition, we understand that personalised attention is the key to long-term success. Our dietitians are available to support clients across these Victorian suburbs, helping you accurately identify which preservatives may be triggering your symptoms and which ones, like natural lantibiotics, might actually support your gut health. By moving beyond a "one-size-fits-all" diet, we empower you to eliminate harmful triggers while keeping your meals enjoyable and safe
Do not let preservative sensitivities hold you back any longer. At FerFit Dietetics & Nutrition, we are ready to support your journey with personalised, evidence-based care.
References
Walczak-Nowicka ŁJ, Herbet M. Sodium Benzoate—Harmfulness and Potential Use in Therapies for Disorders Related to the Nervous System: A Review. Nutrients. 2022;14(7):1497.
Dordevic D, Capikova J, Dordevic S, Tremlová B, Gajdács M, Kushkevych I. Sulfur content in foods and beverages and its role in human and animal metabolism: A scoping review of recent studies. Heliyon. 2023;9(4):e15452.
Zhou X, Qiao K, Wu H, Zhang Y. The Impact of Food Additives on the Abundance and Composition of Gut Microbiota. Molecules. 2023;28(2):631.
Zhang Q, et al. Activity of Gut-Derived Nisin-like Lantibiotics against Human Gut Pathogens and Commensals. ACS Chem Biol. 2024;19(2):357–369.
Zhang Q, et al. Activity of Gut-Derived Nisin-like Lantibiotics against Human Gut Pathogens and Commensals. ACS Chem Biol. 2024;19(2):357–369.
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