Food additives are substances added to foods to increase storage time or modify taste or texture.
Despite a recent decision by the U.S. Food and Drug Administration (FDA) to remove certain synthetic dyes from the food supply, many types of additives are still considered safe. These can come from plants, animals, or minerals, or be chemically synthesized in a lab.
“Without food additives, foods would have shorter shelf life, more rapid flavor loss, greater waste, reduced manufacturing efficiency, and many products would not deliver the sensory attributes, stability, and other characteristics customers expect,” says Renee Leber, food scientist and technical services manager with the Institute of Food Technologists, who is based in the Chicago area.
Some food additives, like the artificial sweetener aspartame or carrageenan, a thickening agent, have received scrutiny for adverse effects on health. However, others, including the six on this list, are generally recognized as safe (GRAS), per the FDA — and in some cases, even potentially beneficial.
1. Lecithin
Lecithin is an additive found naturally in foods and used to prevent clumps and improve texture in powdered mixes, frozen desserts, and nutritional drinks. It is generally recognized as safe by the FDA. Leber says it’s commonly sourced from soybeans, and appears on a nutritional label as soy lecithin.
“It can also be produced from egg yolk, sunflower, canola, and some marine or animal materials,” Leber says.
People who have severe soy allergies, however, may want to keep an eye on their intake to avoid anaphylaxis, a serious, life-threatening reaction.
“Most lecithin is largely fat with limited protein, so most people with soy allergy tolerate it,” says Lauri Wright, PhD, RDN, director of nutrition programs at the University of South Florida College of Public Health in Tampa, Florida, and past president of the Academy of Nutrition and Dietetics. “But highly sensitive individuals may still prefer to avoid soy-derived lecithin.”
Be sure to speak with your doctor if you have a soy allergy to ensure you’re eating and avoiding the proper foods.
2. Pectin
Pectin is another safe, naturally occurring substance found in plants, particularly from parts of certain fruits. It’s used as a thickening agent in jams and jellies, and the pharmaceutical industry also uses it for medications for cholesterol and cancer treatment.
“In food production, pectin is extracted from materials such as citrus peels and apple pomace and is used because it can thicken, gel, or stabilize foods,” says Leber.
Not only is it recognized as safe, but pectin may have health benefits, says Wright. “As a soluble fiber, pectin can help support cardiometabolic health,” she says.
That said, research is limited and most studies were conducted with higher supplementation levels in mind, not necessarily the lower levels used in food additives. One small study found that healthy adults who took a daily supplement of pectin had less inflammation in their blood and experienced lower levels of anxiety than the control group. Inflammation is associated with heart disease and considered a risk factor for plaque buildup in the arteries.
3. Guar Gum and Xanthan Gum
Guar gum and xanthan gum are both used as stabilizers and thickening agents. Guar gum is found naturally in seeds of South Asian guar plants and often added to dairy products and baked goods, while xanthan gum is a byproduct of bacteria and widely used in salad dressings and sauces.
“Guar gum is soluble fiber, and xanthan gum is produced through fermentation and then purified,” says Wright.
While both guar gum and xanthan gum are generally recognized as safe by the FDA, the use of both is regulated by limits on how much can be added to foods. They may cause digestive issues in individuals sensitive to dietary fiber.
4. Ascorbic Acid and Erythorbic Acid
Ascorbic acid, a form of vitamin C, is often added to fruit to help prevent browning and extend shelf life.
Erythorbic acid is a molecule that’s structurally related to ascorbic acid. Both are also used to prevent flavor degradation and nutrient loss, Leber says.
Vitamin C is a potent antioxidant that may help prevent certain types of cancers, like pulmonary and breast. However, supplement-level amounts of ascorbic acid aren’t used for food preservation, and more research would be needed to establish a connection. Erythorbic acid has much lower vitamin C activity, but it still protects food from oxidation, Wright adds.
5. Citric Acid
Citric acid, as the name suggests, is a food additive that naturally occurs in lemons, limes, and oranges, but it can be created artificially. It adds brightness, tartness, or sourness to a wide range of products, including beverages and sour candies, Leber says.
“It is commonly used to lower pH in foods and beverages, which helps control microbial growth and extend shelf life,” Leber adds. “Citric acid can also function as an antioxidant and interact with proteins and starches in ways that influence texture.”
Eating and drinking foods with too much citric acid may erode tooth enamel, leading to cavities or tooth decay.
6. Ferrous Gluconate
Ferrous gluconate, an iron supplement, plays a crucial role in managing iron deficiency. Beyond its role in helping treat and prevent anemia, it’s also used safely as a food additive.
“It contributes to color and is commonly used in products like black olives for this purpose,” Leber says. It’s also used to fortify foods like breakfast cereals and infant formulas.
The most common side effects of ingesting ferrous gluconate are gastrointestinal, and it can change the color of your stool to green or black.
Wright says ferrous gluconate is often considered gentler on the stomach than ferrous sulfate (another common form of iron), although gastrointestinal side effects can occur with any form of iron depending on the dose.
The Takeaway
Food additives are intended to improve safety, shelf life, taste, and texture, and the term doesn’t always mean ultra-processed or harmful. In fact, many are generally recognized as safe by the FDA, though the institution has phased out some synthetic dyes.
Additives like lecithin, pectin, guar gum, xanthan gum, ascorbic acid, citric acid, and ferrous gluconate may offer some functional or nutritional benefits, though more research is needed to identify more specifics.
While some additives face scrutiny and can cause side effects in certain individuals, such as those with soy allergies, many play an important role in food stability, preservation, and fortification.
