The Hidden Dangers of Food Additives and Preservatives – and Simple Ways to Eat Better

Take a breath in, and out. Maybe another time. Go ahead, I'll wait.

Ok now that we're chill, let's aim to read this article with a calm inquisitive attitude. It's definitely NOT about panicking and going out to by everything organic. We are just going to be a little more mindful about what's out there in our food, and what we can do about it. Let's go!

In our modern world of 'convenience', it’s easy to grab something quick to eat – a packet of crisps, a frozen pizza, a ready-made stir-fry sauce. But hidden in many of these processed foods are substances we often don’t think twice about: preservatives and additives. These chemicals are used to improve shelf life, colour, texture and taste – but it does have a cost.

Let’s unpack the facts, understand the risks, and find gentle, doable ways to reduce our intake without turning life into a food policing mission.

What Are Preservatives and Additives?

Food additives include a broad range of substances added to foods during processing. This can include:

• Preservatives – to prevent spoilage (e.g. sodium benzoate, nitrates)

• Colourings – to enhance or restore appearance (e.g. tartrazine, sunset yellow)

• Flavour enhancers – to boost taste (e.g. MSG or 621)

• Emulsifiers and stabilisers – to improve texture or stop separation (e.g. lecithin, carrageenan)

• Sweeteners – artificial or non-nutritive, used in “sugar-free” items (e.g. aspartame, sucralose)

They’re approved for use in food, but some are more controversial than others – and emerging research is raising important questions.

Why Are They a Concern?

While not all additives are harmful, several raise red flags due to their effects on the body over time. Let’s look at a few key concerns.

1. Impact on Gut Health

Some preservatives and emulsifiers have been shown to disrupt the gut microbiome – the delicate balance of bacteria in our intestines that support immunity, digestion, and even mood. For example, polysorbates and carboxymethylcellulose (common in ice creams and creamy dressings) may alter gut bacteria and increase inflammation.

2. Behavioural Concerns in Children

There’s longstanding concern about artificial colourings like tartrazine (102) and sunset yellow (110) being linked with hyperactivity in children. Some children may be more sensitive than others, and these colours are now banned or restricted in parts of Europe.

3. Increased Risk of Chronic Disease

Regular intake of nitrates and nitrites, often found in processed meats (like bacon, ham, and sausages), has been linked with an increased risk of certain cancers – particularly bowel cancer. The World Health Organization now classifies processed meats as a Group 1 carcinogen.

Artificial sweeteners, especially aspartame, are also under renewed scrutiny. While once thought to be a safe alternative to sugar, research suggests potential impacts on glucose metabolism, gut health, and even mood in sensitive individuals.

4. Inflammation and Immune Dysregulation

Ultra-processed foods – which rely heavily on additives – are now associated with increased inflammation in the body. Chronic inflammation is a silent contributor to many health conditions, including obesity, type 2 diabetes, depression, and autoimmune conditions.

What Does the Research Say?

While many additives are considered "safe in small amounts", the issue is cumulative exposure. The average Western diet contains multiple processed items every single day. When you combine preservatives in bread, with artificial colours in cereal, with additives in soft drinks and sauces – it adds up.

The long-term effects of regular, chronic exposure to these substances – especially in children – are not fully understood.

How Can You Reduce Your Intake Without Becoming Obsessed?

Let’s be honest – it’s unrealistic (and unnecessary) to live a perfectly additive-free life. The goal isn’t perfection. It’s awareness and balance. Here are some realistic ways to cut back without the overwhelm:

1. Cook More from Scratch (Even Just a Little)

You don’t need to be a master chef. Just switching from a jarred sauce to a simple home-cooked one with tinned tomatoes, garlic and herbs is a win. A one-pan bake, a slow-cooker stew, or even oven-roasted veggies and chicken thighs are easy, delicious and preservative-free.

Single tip: Cook in batches and freeze for nights when you’re too tired to cook.

Family tip: Let the kids help prep veggie sticks or roll meatballs – it’s fun and builds life skills.

2. Read Labels – But Don’t Panic

Try to get into the habit of flipping the packet and scanning the ingredients. If it reads more like a chemistry experiment than food, that’s a clue it may be heavily processed.

Look out for:

• Numbers (e.g. 211, 621, 951)

• Long lists of unfamiliar ingredients

• Words like "flavour enhancer", "colour (102)", or "preservative (220)"

A good rule of thumb: the shorter the ingredient list, the better.

3. Swap One Processed Item Each Week

Don’t try to overhaul everything at once. Swap soft drink for soda water with fruit. Try popcorn instead of crisps. Choose yoghurt without added colours or thickeners.

Small changes add up, especially when done consistently.

4. Choose Whole or Minimally Processed Foods

Stock your fridge and pantry with:

• Fresh or frozen vegetables and fruits

• Legumes (tinned chickpeas, lentils)

• Eggs, nuts, wholegrains

• Real cheese, plain yoghurt

• Meats without added nitrates or preservatives

These are filling, affordable and naturally additive-free.

5. Buy Local When You Can

Shopping at farmers' markets or buying locally made goods often means fewer additives. Local products tend to have shorter supply chains and fewer storage requirements, which reduces the need for long-life preservatives.

Preservatives and additives are part of our modern food system – but that doesn’t mean we’re powerless. Armed with a little knowledge and a few simple swaps, you can significantly reduce your intake and support better energy, digestion, mood, and long-term health.

This isn’t about guilt or strict rules. It’s about making more informed choices, protecting your wellbeing, and eating food that’s real, nourishing and good for the whole family.

Start small. Be curious. And remember – every better choice is a step towards a healthier you.