Additives, Preservatives & E-Numbers — What I Avoid and Why

I used to focus on the macros, not the ingredients. Back when I went through a big weight loss journey, I learned to read nutrition labels — but I was mostly looking at calories, protein, carbs, and fat. I thought if something was low in sugar or high in protein, it must be good.

I knew that the more ingredients something had, the more processed it probably was — and I definitely leaned toward simpler foods. But I wasn’t paying much attention to what those extra ingredients actually were. E-numbers, preservatives, gums, "natural" flavours... I didn’t dig deeper.

What are additives and E-numbers anyway?

Let’s keep it simple:

• Additives are ingredients added to food to change its texture, colour, shelf life, or taste.

• Preservatives help food last longer (even when it shouldn’t).

• E-numbers are codes used in Europe to label these additives — sounds official, but not always safe.

And yes — some are harmless. But many are not. Especially when you eat them every single day.

Some common ones in processed food (especially snacks, drinks, and convenience meals):

• E621 – Monosodium glutamate (MSG) – a flavour enhancer that can overstimulate the brain

  MSG (Monosodium Glutamate) gives food a strong savoury or 'umami' taste. It’s used to make processed food more moreish — but can cause sensitivity in some people, with symptoms like headaches, flushing, or brain fog. It’s often paired with other additives like E627, E631, and E635 to boost its effects even more.

• E202/E211 – Potassium/Sodium benzoate –preservatives used to prevent spoilage, often found in soft drinks, fruit juices, and salad dressings. Linked to hyperactivity in children and may form benzene (a carcinogen) in certain conditions.

• E220 – Sulphur dioxide – used in dried fruits, juices, and wine. Can cause respiratory irritation, headaches, or asthma symptoms in sensitive people. Not recommended for children.

• E133, E104, E110, E122, E129 – Artificial colours (yellow, red, and blue dyes) – used to make food look bright and fun, but some are banned in other countries due to links with hyperactivity, allergic reactions, and behavioural issues, especially in children.

• E338: Phosphoric acid  found in soft drinks and processed cheese. May weaken bone density over time and reduce calcium absorption.

• E407 – Carrageenan – a thickener and stabiliser used in plant milks, ice creams, and yoghurts. Some research suggests it may cause gut inflammation or disrupt digestion.

• E415 – Xanthan gum – a common thickener found in sauces, salad dressings, and plant-based milks. Can cause digestive discomfort in some people, especially in larger amounts.

• E450: Diphosphates – used as stabilisers and raising agents in baked goods and processed meats. Overconsumption may affect calcium balance and kidney health.

• E471: Mono- and diglycerides of fatty acids – emulsifiers often derived from seed oils; may contain trans fats and are used to improve texture in baked goods and spreads.

• E150d – Caramel colouring –– often used in colas and sauces. Can contain residues of ammonia or sulphites; linked to gut irritation and possible carcinogenic effects.

• E466 – Carboxymethyl cellulose – a thickener/emulsifier found in ice creams, gluten-free products, and bakery items. May contribute to gut dysbiosis and inflammation.

• E433: Polysorbate 80 – an emulsifier used in ice cream, salad dressings, and sauces. May affect gut permeability and has been linked to inflammation in animal studies.

• E951 – Aspartame – artificial sweetener found in sugar-free drinks and yoghurts. Linked to behavioural and neurological concerns in some individuals, especially when consumed frequently.

• E954: Saccharin – one of the oldest artificial sweeteners, used in tabletop sweeteners and sugar-free products. Once linked to cancer in animal studies, though human evidence is still debated.

• E950: Acesulfame K - an artificial sweetener often used in diet drinks and sugar-free gums. May impact insulin response and has been linked to long-term metabolic concerns in some studies.

• E330 – Citric acid – generally safe, but the synthetic version is often derived from black mould (Aspergillus niger) and may cause irritation for sensitive individuals.

• E1520: Propylene glycol – found in ice creams, baked goods, and frostings. Used to retain moisture. Can cause skin irritation and may have toxic effects at high doses.

• Maltodextrin – a highly processed carbohydrate used as a thickener or filler in processed foods, protein powders, and snacks. May spike blood sugar and disrupt gut bacteria.

• High Fructose Corn Syrup / Glucose-Fructose Syrup – a cheap, processed sweetener used in many soft drinks, sweets, and baked goods. Linked to insulin resistance, fatty liver, and increased risk of obesity and metabolic issues.

• Invert sugar syrup / Glucose syrup – concentrated liquid sweeteners that cause rapid spikes in blood sugar and are commonly found in commercial snacks, sauces, and cereals.

These show up in toddler snacks, “healthy” bars, oat milks, juices, and even yogurts that look organic and clean.

Why this matters for all of us

Our children’s bodies are still developing. Their liver, gut, brain — everything is more sensitive. And while adults can handle more, many additives still put unnecessary stress on our systems too — from our digestion and hormones to mental clarity and energy levels.

Even small amounts of certain additives (especially when eaten regularly) can:

• Disrupt gut health

• Trigger behavioural issues or mood swings

• Affect concentration and sleep

• Interfere with nutrient absorption

And because these ingredients are everywhere, the build-up happens quietly — a little from this cereal, a little from that snack bar, a little from that “fruit” yoghurt.

A quick word on added sugars

When we talk about additives, we can’t ignore added sugars — especially the hidden ones. These don’t always show up as “sugar” on the label. Food companies get clever, using names like glucose syrup, high fructose corn syrup, invert sugar, barley malt, rice syrup, or dextrose. It’s all sugar, just dressed up with different names.

And it’s everywhere — in sauces, cereals, bread, kids’ yoghurts, crackers, and “healthy” granola bars. Even savoury foods sneak it in to make them more addictive.

The trouble with added sugar is it doesn’t just rot your teeth — it messes with your blood sugar, hormones, mood, sleep, immune system, and gut health too. Over time, it contributes to insulin resistance, inflammation, and even liver stress. For our kids, that can look like mood swings, wild energy crashes, or constant snacking.

I’m not anti-sugar. We still bake with honey or maple syrup, and we enjoy treats. But I do try to avoid the ultra-processed, hidden sugars that sneak into foods pretending to be healthy.

The easiest trick? Read the ingredients — and if you see more than one kind of sweetener, or it’s listed in the top 3 ingredients, I usually put it back on the shelf.

What I look for now (and what I buy instead)

I don’t panic over every label, but I do try to avoid all additives where possible. I try to avoid as many ready-made, highly processed things as I can.

Fruit yoghurt? I just buy or make Greek yoghurt at home, we add fresh fruit and a little bit of honey — it’s so delicious and there's no junk.

Granola? We bake our own, packed with different nuts and seeds, and use coconut oil instead of seed oils.

Bread, protein bars, pasta — we love making our own versions from basic, less processed ingredients.

I just try, where I can, to make it myself from real food. And I honestly can’t wait to have our own little farm one day, grow fruit, and make our own jam — no preservatives needed when it’s fresh from your own garden.

Basically, what we buy these days is simple: fruit and veg, nuts, meat, milk, double cream, Greek yoghurt, cheese, eggs and flour...just the basics. And from there, we build meals that feel good and taste good.

You don’t need a chemistry degree to feed your family well.

You just need to flip the pack over and check. If you don’t recognise half the list, it probably doesn’t belong in your kitchen — or your child’s body.

Start small. Pick one item you buy regularly and check its label. That might be your first swap. That’s how this works — one choice at a time, no guilt, no overwhelm.

You’re not aiming for perfect. Just progress.