As evidence mounts that food additives may cause harm, many are looking to reduce their intake.
Medical News Today contacted Dr. Federica Amati, a research fellow at Imperial College London in the United Kingdom. Amati also works clinically as a registered nutritionist.
We asked how people could reduce their intake of preservatives. “In the U.S., [around 57%] of foods are ultraprocessed, and the majority of these products contain preservatives. It’s virtually impossible to reduce your preservative intake to zero, but cutting down on UPFs is a great place to start.”
When possible, she suggested we should prioritize whole foods, which will naturally have fewer cosmetic commercial additives. “As a double benefit,” she explained, “these foods, which include fruit, whole grains, veg, nuts, seeds, herbs, and spices, are rich in fiber.”
This is particularly important in this case, she explained, as “we know that fiber is an essential nutrient that supports good gut health, immune function, and heart health.”
“If you want to start small, focus on reducing some of the worst offenders first,” she suggested. “Processed meat products, which often contain nitrate and nitrite preservatives, are also associated with poorer health if eaten regularly, so try to replace these with unprocessed white meats when possible.”
Sodas also often contain preservatives, and like processed meat products, are associated with poorer health when consumed regularly. So, “Try to replace these with water, unsweetened tea and coffee, or fermented products like kombucha or kefir,” she told us.
“However, remember to read the labels and check for products that include live cultures and a short ingredient list — not all fermented beverages are created equal.”
