Step-by-Step Guide to Reading Food Labels
In today’s fast-paced, convenience-driven world, it’s easy to rely on packaged foods. But if you care about your health, focus on reading food labels and looking more closely at what’s really in those convenient snacks, sauces, and ready-to-eat meals.
Your gut microbiome, home to trillions of bacteria, is responsible for digesting food, producing essential nutrients, regulating immunity, and even influencing your mood. But many processed foods contain additives that can damage your gut lining and disrupt microbial balance.
That’s why reading food labels isn’t just helpful—it’s essential.
How Are Food Labels Regulated?
In the United States and most other countries, the government’s Food and Drug Administration (FDA) departments regulate food labels. As per the law, manufacturers need to disclose:
- Ingredients in descending order of quantity
- Nutrition Facts Panel (calories, fats, sugars, fiber, etc.)
- Allergens
- Serving size and servings per container
But even within these regulations, some harmful additives fly under the radar unless you know what to look for.
Gut-Harming Additives to Watch Out For
Here’s a breakdown of common additives and why they’re bad news for your gut:
1. Artificial Sweeteners
Try to avoid most artificial sweeteners due to their potential to disrupt the gut microbiome. Some of the artificial sweeteners often found in “sugar-free” or “diet” products are Sucralose (Splenda), Aspartame (Equal, NutraSweet), Acesulfame potassium (Ace-K) and Saccharin (Sweet’N Low). Studies suggest artificial sweeteners can alter gut microbiota composition, leading to glucose intolerance and digestive discomfort.
It is better to opt for the natural sweeteners like Stevia, monk fruit extract, allulose, honey, maple sugar and coconut sugar. Stevia, an extract from the Stevia rebaudiani plant, is the best choice among non-caloric sweeteners and does not raise blood sugar. Choose pure stevia extract without added maltodextrin or erythritol.
2. Preservatives
Preservatives are used in packaged and ready-to-eat foods to extend shelf life and prevent spoilage. There is strong evidence to suggest that some of the commonly used preservatives disrupt gut flora or increase intestinal inflammation. These include:
- Sodium Benzoate: Common in sodas and fruit juices. Linked to gut inflammation and hyperactivity in children.
- BHA (Butylated Hydroxyanisole) and BHT (Butylated Hydroxytoluene): Found in cereals, chips, and chewing gum. Potential endocrine disruptors with unclear long-term effects on the microbiome.
- Propyl Gallate
- Sulphites (e.g., Sodium Metabisulfite) — especially harmful for those with IBS or sulfite sensitivity
- Nitrites/Nitrates — linked to altered gut bacteria and inflammation in some studies.
Certain others, such as sodium lactate, potassium sorbate, calcium propionate, and sodium citrate, are safe in small amounts but not ideal for frequent use.
As far as possible, read the food label and opt for foods with preservatives that are naturally derived like ascorbic acid (vitamin C), citric acid, vinegar (acetic acid), salt (sodium chloride), lactic acid or tocopherols (vitamin E)
3. Emulsifiers
Emulsifiers help oil and water mix, creating smooth textures in sauces and spreads. Most commercially used ones are synthetic or highly processed, and several have been shown in research to negatively affect gut health by promoting inflammation or altering microbiota. These include Polysorbate 80, Carboxymethylcellulose (CMC), Sodium Stearoyl Lactylate, mon- and diglycerides, and carrageenan.
However, a few emulsifiers are generally considered safer, especially when used in small amounts or derived from natural sources. These include lecithin (Non-GMO sunflower origin), guar gum, locust bean gum, acacia gum, xanthan gum ,and pectin. Of course, nothing beats good old home cooking where no emulsifiers are needed, and it’s only the taste and texture of fresh ingredients that shine through.
4. Artificial Colors
Artificial food colors are among the most controversial additives in processed foods due to their potential effects on health, especially gut and brain function. They are used to enhance visual appeal, especially in candies, sodas, cereals, and processed snacks. Here is a list of ones you might encounter on the labels.
| Color Name | E Number | Common Uses | Health Concerns |
|---|---|---|---|
| Red 40 (Allura Red AC) | E129 | Candies, sodas, cereals, snack cakes | Hyperactivity, gut microbiome disruption, allergic reactions |
| Yellow 5 (Tartrazine) | E102 | Chips, cereals, drinks, pickles | May cause hives, asthma-like symptoms, hyperactivity |
| Yellow 6 (Sunset Yellow) | E110 | Cheese-flavored snacks, cookies, sauces | Linked to adrenal tumor formation in animal studies |
| Blue 1 (Brilliant Blue FCF) | E133 | Sports drinks, frostings, gelatin desserts | Potential neurotoxicity, not fully studied for gut health |
| Blue 2 (Indigo Carmine) | E132 | Ice cream, candies, beverages | Animal studies show brain and bladder tumors |
| Green 3 (Fast Green FCF) | E143 | Mint jelly, canned peas, beverages | Banned in Europe; possible bladder tumor link |
With more consumers reading food labels and increasing awareness about the ill effects of synthetic food colors, many companies are leaning towards plant-based or mineral-derived food colorants. These are generally safe for gut and overall health. These include beet juice/powder, turmeric (curcumin), spirulina extract, paprika extract, and chlorophyll. Opt for naturally colored or color-free products, especially in snacks, drinks, and processed foods.
Step-by-Step Guide to Reading a Food Label
Let’s break it down so you know exactly what to look for the next time you’re in the grocery store.
Insert Image: A food label from a common packaged snack (e.g., granola bar or soda).
Caption: Example of a typical food label with harmful additives.
Step 1: Look at the Ingredients List
- A rule of thumb is that the shorter the list, the better. The ingredients are listed in descending order by weight. Use it to judge whether you would like to consume the product. For example, I wouldn’t go for a peanut butter that lists anything other than peanuts as the first ingredient. Unfortunately, there are brands that will have vegetable oil as the first ingredient. Similarly, don’t go for marmalades or jams with sugar as the first ingredient. If “high fructose corn syrup” or “sucralose” is among the first five ingredients, skip it.
Step 2: Identify Additives and Preservatives
- Scan for chemical-sounding words: benzoate, sulfate, phosphate.
- Use tools like the EWG’s Food Scores app or Chemical Cuisine by CSPI to look up unknown ingredients.
- Look out for vague terms like “natural flavors” or “modified food starch”.
Step 3: Check the Nutrition Facts Panel
- Check out if the calories, carbs and protein content match with your dietary goals.
- Fiber: Aim for 3g or more per serving—fiber feeds beneficial gut bacteria.
- Added Sugars: Keep under 25g per day (for women) and 36g (for men), as recommended by the AHA.
- Sodium: High sodium can affect gut lining integrity—less than 2,300 mg/day is ideal.
Step 4: Understand Serving Sizes
Manufacturers often shrink serving sizes to make unhealthy products seem “better.” Always check the number of servings in the container and adjust accordingly.
Step 5: Don’t Fall for Health Labels
Words like “natural,” “gluten-free,” “fat-free,” or “keto” don’t guarantee gut health, or even good health for that matter. Remember you need to go gluten-free only if you suffer from gluten sensitivity or celiac disease. There is no evidence to suggest that a gluten-free diet helps if you don’t have either of these conditions. The “fat-free” foods frequently use unhealthy ingredients like sugar, high-fructose corn syrup, emulsifiers and thickeners to replicate the taste and texture. I would rather eat healthy fats in my food than these artificial and unhealthy ingredients. Choosing whole, minimally processed foods with natural fat content is often better than fat-free alternatives loaded with additives
Home-Cooked Food Wins Every Time
Unlike processed foods, home-cooked meals:
- Use fresh, whole ingredients
- Are free from chemical preservatives and additives
- Contain natural fiber, fermented foods, and healthy fats that promote gut health
Plus, cooking at home gives you full control over salt, sugar, and oil content—three key factors in maintaining gut integrity. In my case, with 2 picky eaters and 2 elderly with health issues, I am able to customize to the taste of the kids without foregoing the health of my family. I can also sneak in healthy vegetables into the food and my kids don’t even realise what they ate!
Remember, your gut is at the center of your and your family’s health. And every food choice you make either supports it—or harms it. For the sake of your family’s health, commit to :
- Reading food labels before buying
- Avoiding ultra-processed foods loaded with gut disruptors
- Cooking more meals at home
Gut health doesn’t require expensive supplements or fad diets—it starts with awareness. Begin by reading food labels and making simple swaps:
- Replace sugary cereals with overnight oats
- Swap soda for infused water or kombucha
- Trade processed snacks for homemade energy balls or roasted nuts
SHARE this post to spread awareness. Let’s build a culture that values real food and gut health.
#KnowYourLabels #GutHealth #RealFoodRevolution
