Top 10 Food Additives to Avoid (and Natural Ingredients to Look for Instead)

Why does it require a chemistry degree to decode a food label?

And what does it do to our bodies to eat those unpronounceable lab-made ingredients?

And more importantly - how can we figure out what's actually good for us and what is junk that our bodies would be better off without?

It's a lot to muddle through, and we get it. That's why we made this simple guide to help break it down and hopefully help make grocery shopping about food again.

In This Article, We'll Cover:

• The Top 10 common food additives to avoid.
• The potential health concerns they’re linked to.
• Healthier alternatives to look for.
• A simple guideline for keeping food simple and nourishing.

It's not only shopping for the ingredients that can be overwhelming. Turning them into meals the whole family will actually eat can feel like a lot, too - especially when recipes call for exotic foods from who knows where. Wholesome Real Food Recipes to the rescue! Inside its pages, Earthley's founder, Kate, a mother of six, shares a bounty of down-to-earth, kid-tested recipes that help make healthy eating easy and fun.

What are Food Additives and Are They Bad For Our Health?

Food additives are added to food to improve flavor, texture, shelf life, and nutritional quality.

Some are simple, natural ingredients like rosemary and honey, but unfortunately, many are made and altered in labs with harsh chemicals that our bodies don't recognize. Why? Often, it's because they're cheap to manufacture, and they keep products on the shelves longer- which translates to more money for big food companies.

These synthetic ingredients are often the ones that leave you scratching your head in the grocery store aisle, and many of them are linked to a whole laundry list of health problems.

Thankfully, there are companies out there who care about our wellbeing and are making foods that are actually good for us - we just have to know what to look for. And that's why we made this guide: to point out common additives to avoid, the potential health concerns they're linked to, and healthier alternatives to look for.

Be Informed, Not Fearful When It Comes to Feeding Your Family

You know what ingredients are worse for your health than anything?

Fear and stress.

We share these guidelines to help you be empowered to make healthy choices for your family and hopefully help relieve some grocery shopping stress.

Most of these concerns are linked to regular, high frequency consumption. Not an occasional snack.

If all we ever ate was these unnatural additives, yes, it could make us sick. But if we choose the cleanest ingredients most of the time - paired with other healthy habits like sleep, exercise, and hydration - our bodies can generally tolerate a few unpronounceables every once in a while.

The Top 10 Additives to Avoid, Potential Health Concerns, and Healthier Alternatives

Keep this list handy to help take some of the confusion out of grocery shopping.

Additives and the potential health concerns these ingredients may be linked to (as well as a healthier alternative for each!)

Artificial colors and dyes: Added to enhance the color of foods and beverages. Usually derived from petroleum or coal tar and processed with harsh chemicals in labs.

• Allergies and immunotoxicity
• Skin, lung, and eye irritation
• Heavy metal contamination
• Organ toxicity
• Environmental toxicity

Instead, use plant dyes like beets and turmeric, or better yet - just letting food be the color it naturally is!

Artificial flavors: Created in labs to mimic real foods. Often derived from petroleum or coal tar and stabilized with harsh chemicals.

• Allergies and respiratory reactions
• Headaches, dizziness, fatigue, neurotoxicity
• Behavioral issues in children
• Obesity
• Gut imbalance
• Diabetes
• Increased cancer risk

Instead use natural herbs and spices. Real food that tastes exactly like what it is!

Artificial sweeteners* (aspartame, sucralose, saccharin, acesulfame potassium, neotame, advantame): Sugar substitutes with few or no calories made through chemical processes in labs

• Increased appetite and cravings
• Blood sugar imbalances, increased risk of diabetes
• Gut lining inflammation and microbiome imbalances
• Increased risk of stroke and heart disease
• Increased risk of cancer
• Headaches, skin rashes, mood disorders
• Bloating, diarrhea

Instead use

• fruit-sweetened: monk fruit, apple & grape juice, dates
• Maple syrup
• Honey
• Molasses
• Raw, unrefined cane sugar: sucanat, rapadura, jaggery

BHA (butylated hydroxyanisole) & BHT (butylated hydroxytoluene): Synthetic preservatives made from petroleum

• Hormone disruption: thyroid and reproductive health imbalances
• Increased risk of cancer

Instead use:

• Rosemary, thyme, oregano, and clove extracts.
• Tocopherols (Vitamin E)
• Honey
• Vinegar
• Citric acid
• Sea salt, Himalayan salt

Carrageenan: Indigestible compound derived from seaweed (processed and isolated). Used as a thickener and stabilizer in foods.

• Gut inflammation, bloating, and other digestive imbalances
• Instead use arrowroot, tapioca, or agar-agar.

*note: even these can sometimes cause digestive discomfort in certain amounts for sensitive people

High fructose corn syrup: Liquid sweetener made from cornstarch. It contains no nutritional value and is quickly absorbed by the liver.

• Weight gain and obesity
• Insulin resistance, type 2 diabetes, metabolic syndrome
• Liver disease
• High cholesterol and heart disease
• Inflammation and gout
• Increased risk of colorectal cancer

Instead use:

• Fruit-sweetened: monk fruit, apple & grape juice, dates
• Maple syrup
• Honey
• Molasses
• Raw, unrefined cane sugar: sucanat, rapadura, jaggery

Hydrogenated or Partially Hydrogenated Oils: Oils chemically altered to extend shelf life. Contain trans fats.

• Inflammation
• Increase LDL (bad cholesterol)
• Heart disease, stroke, type 2 diabetes

Instead use:

• Unrefined, cold or expeller pressed oils: olive, avocado, coconut
• Grass-fed butter and ghee

Potassium Bromate: Chemical additive used to improve texture in bread and baked goods. Banned in many countries, but still legal in most of the United States.

• Gut irritation
• DNA and kidney damage
• Kidney and thyroid tumors
• Reproductive abnormalities
• Cancer risk

Instead use:

• Vital wheat gluten
• Ginger
• Vitamin C
• Potato water
• Dry milk powder
• Pectin

Propyl Paraben: Synthetic preservative used to increase shelf life in food. Banned in the European Union, but still legal in most of the U.S.

• Hormone disruption
• Reproductive harm
• Developmental / neurological issues
• Cancer risk
• Skin irritation

Instead use:

• Rosemary, thyme, oregano, and clove extracts
• Tocopherols (Vitamin E)
• Honey
• Vinegar
• Citric acid
• Sea salt, Himalayan salt

Sodium Nitrite & Sodium Nitrate: Chemical preservatives used to preserve processed and cured meats

• Cancer risk
• Heart disease, hypertension, type 2 diabetes
• Age-related neurodegenerative disorders
• Blood oxygenation blockage

Instead use nitrites from leafy greens and other vegetables like beets for nitric oxide

*Note: The so-deemed by the governing agencies "Natural" Flavors are often not much better for our bodies than artificial ones. They originally come from natural plant or animal sources, but they're altered in labs, often making them chemically the same as artificial flavors. And companies are not required to tell us what they actually are.

How Earthley Can Help Make Healthy Shopping and Eating Easier

Life can be so busy, and our goal at Earthley is to help make healthy living simpler and less stressful, with guides like this one and resources like:

Educational Blog Posts, Recipes, and DIYs

Health Guides

Cookbooks

Real Food Supplements for Busy Days

These are some of our go-to's for nutritional support to help take the guesswork out of getting what your family needs:

Greens Powder: Get your greens even when you’re on the go. Easy for the whole family to mix into water, juice, or smoothies.

Super Foods Powder: Another easy way to shake some nutrition into your favorite beverage. Our bodies love this simple, real food blend for gut health and energy support.

Nourish Me, Her, and Him Naturally herbal multivitamins: Family-friendly blends of vitamin and mineral-rich herbs for whole-body health.

The Bottom Line

In some cases, science gives us a clear answer about how ingredients affect our health. In other cases, more research is needed. Since it can be hard to decode all the information out there, the simplest guidelines are:

• Stay informed about what goes into your family’s bodies.
• Stick to what's simple, natural, recognizable, and pronounceable as often as possible.
• Support your family’s health with real food supplements when life is busy.

And don't stress over perfection - the occasional mystery ingredient is not going to make or break your health. Small changes made consistently often have a greater impact than striving for perfect eating habits.

Keeping your body and your family healthy can feel like a lot sometimes, but you're not alone. Nature and your community here at Earthley are here to support you every step of the way.

Key Takeaways

• Ingredient lists can be a real mind muddle.
• Keeping this guide handy can help decode confusing labels.
• Simple foods and trustworthy supplements can help give your family the nutrients you need.
• It’s not about perfection. It's about making educated choices, stressing less, and trusting that you’re doing your best.
• Knowing you need to stress less and actually doing it are two different things. When modern life keeps us juggling all the things, it can really help to support our bodies with gentle herbs that have been used for generations to help steady us through life's ups and downs. And that's why we created our Natural Balance blend, a helping hand for everyday calm and resilience.

Frequently Asked Questions About Food Additives

What food additives should I avoid most often?

Some of the most common food additives to watch for include artificial colors and dyes, artificial flavors, artificial sweeteners, BHA and BHT, carrageenan, high fructose corn syrup, hydrogenated or partially hydrogenated oils, potassium bromate, propyl paraben, and sodium nitrite or nitrate. These ingredients are often used to improve taste, color, texture, or shelf life, but many are linked to potential health concerns when eaten frequently.

Are all food additives bad for you?

No. Not all food additives are harmful. Some additives are simple, natural ingredients like rosemary extract, vinegar, honey, sea salt, or tocopherols from vitamin E. The bigger concern is frequent exposure to highly processed or synthetic additives that our bodies may not recognize as easily as real, whole-food ingredients.

How can I tell if a packaged food has unhealthy additives?

Start by reading the ingredient list. A simple rule of thumb is to look for foods made with recognizable, pronounceable ingredients and fewer lab-made additives. If a product includes artificial dyes, artificial flavors, artificial sweeteners, hydrogenated oils, or preservatives you do not recognize, it may be worth looking for a cleaner option.

What are healthier alternatives to artificial food additives?

Healthier alternatives often come from real foods: plant-based colors like beet or turmeric, herbs and spices for flavor, honey or maple syrup for sweetness, rosemary or vinegar for preservation, and cold-pressed oils instead of hydrogenated oils. Choosing foods with simple ingredients can make grocery shopping feel less confusing and more nourishing.

Do I need to avoid food additives completely?

No. The goal is not perfection—it is awareness. Occasional exposure to a mystery ingredient is unlikely to make or break your health. A balanced approach is to choose simple, nourishing foods most of the time, support your body with healthy habits, and avoid stressing over every label.

Disclaimer - This blog post is provided for educational and informational purposes only and does not constitute providing medical advice or professional services and its statements have not been evaluated by the FDA. The information provided should not be used for diagnosing or treating a health problem or disease.

This article was created using peer-reviewed research, government resources, and published scientific literature. Because research continues to evolve, readers should consult qualified healthcare professionals for individualized medical advice.

Sources:

DIET AND NUTRITION: The Artificial Food Dye Blues - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC2957945/

Artificial food additives: hazardous to long-term health? - PubMed https://pubmed.ncbi.nlm.nih.gov/38423749/

The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC10822749/

https://www.ewg.org/news-insights/news/2026/06/dirty-dozentm-food-chemicals-bha

https://www.ewg.org/news-insights/news/2026/06/dirty-dozentm-food-chemicals-bht

Food-grade carrageenans and their implications in health and disease - PubMed https://pubmed.ncbi.nlm.nih.gov/34146449/

Potential Health Risks From Beverages Containing Fructose Found in Sugar or High-Fructose Corn Syrup - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC3526242/

The negative effects of hydrogenated trans fats and what to do about them - PubMed https://pubmed.ncbi.nlm.nih.gov/19345947/

https://www.ewg.org/news-insights/news/2026/07/cancer-causing-chemical-may-be-lurking-your-bread

sccs_o_243.pdf

Nitrate and Nitrite in the Diet: Protective and Harmful Effects in Health and Disease - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC12209013/