One of the biggest concerns with processed food is the sheer number of added ingredients—many of which are included to enhance flavor, appearance, texture, or shelf life. While some of these ingredients may seem harmless, others can affect people in different ways and even contribute to health issues.

The tricky part? Not all added ingredients are created equal. Some substances that are legal in the U.S. are actually banned in other countries, including many in Europe. And to make things more confusing, what we commonly refer to as “additives” aren’t always classified that way by the U.S. Food and Drug Administration (FDA). Many are regulated under entirely different rules.

Can’t get to the bottom of your bloating or some other lingering health concern? It might be time to take a closer look at the ingredients in your food. Let’s dig in.

Added Ingredients and Additives, Explained

The FDA has a very specific, legal definition of “additives.” According to the Code of Federal Regulations, Title 21, the FDA defines food additives as:

“…all substances not exempted by section 201(s) of the act, the intended use of which results or may reasonably be expected to result, directly or indirectly, either in their becoming a component of food or otherwise affecting the characteristics of food. … A substance that does not become a component of food, but that is used, for example, in preparing an ingredient of the food to give a different flavor, texture, or other characteristic in the food, may be a food additive.”

As with many elements of the food system, the definition isn’t simple. The key takeaway? Anything added to food that changes its flavor, texture, appearance, or shelf life might be considered a food additive unless if falls into one of the categories the FDA has excluded from the definition, including:

• GRAS substances (Generally Recognized as Safe).
• Ingredients approved by the FDA or U.S. Department of Agriculture (USDA) before the 1958 Food Additives Amendment.
• Color additives and pesticides.
• Dietary ingredients in dietary supplements.

Many of the ingredients we think of as additives (because they’re added to food and appear on ingredient labels) are actually GRAS substances. For example MSG, carrageenan, and titanium dioxide are all considered GRAS, meaning they don’t require pre-market review or FDA approval because they’re considered “safe” based on long-standing use or existing scientific evidence—even though many of these substances are banned in other countries or have been linked to potential health concerns.

According to the GRAS Notices database, over 1,000 substances have been notified as Generally Recognized as Safe (GRAS) for use in food. And that’s just the GRAS category. When you add in approved food additives, color additives, and other ingredients that must be listed on food labels, the total number of substances legally allowed in processed foods is significantly higher. This only adds to how complex and unclear our food labeling system really is, especially when it comes to the labels we rely on to make informed choices.

What Ingredients Should You Watch Out For?

Whether or not they’re officially classified as “additives” by the regulatory system, many of the ingredients added to processed foods have been linked to bloating, digestive discomfort, inflammation, and even more serious long-term conditions. Below are some commonly used ingredients and their potential health concerns to be aware of:

Ingredient	Where It’s Used & Why	Potential Health Concerns
Artificial Colors (e.g., Red 40, Yellow 5, Yellow 6)	Added to candy, soda, cereal, and processed snacks to create bright, appealing colors.	May cause allergic reactions in sensitive individuals; some studies suggest a link to hyperactivity in children.
Artificial Sweeteners (e.g., Aspartame, Sucralose, Saccharin)	Used in sugar-free products like gum, protein powders, and diet snacks to create sweetness without the calories.	May disrupt gut bacteria, affect insulin response, or cause bloating.
ADA (Azodicarbonamide)	Used as a dough conditioner in commercial baked goods like breads, bagels, and tortillas to improve texture and shelf life.	Can form semicarbazide (SEM), a potential carcinogen, and urethane, a recognized carcinogen, when baked or toasted.
BHA / BHT (Butylated hydroxyanisole/Butylated hydroxytoluene)	Added to deli meats, cereals, chips, baked goods, and gum to prevent fats from going rancid and extend shelf life.	Possible endocrine disruptors and potential carcinogens. There’s evidence from animal studies linking BHA and BHT to cancer.
Carrageenan	Used as a thickener and stabilizer in plant-based milks, deli meats, ice cream, and yogurts to improve texture.	Linked to intestinal inflammation and may contribute to inflammatory bowel disease (IBD).
High-Fructose Corn Syrup	Added as a sweetener in sodas, condiments, baked goods, and processed snacks.	Linked to obesity, insulin resistance, and may increase the risk of fatty liver disease.
MSG (Monosodium glutamate)	Used as a flavor enhancer in many savory snacks, soups, frozen meals, and seasoning blends.	May cause sensitivity reactions like headaches, muscle aches, nausea, body tingling, and heart palpitations in certain individuals.
Natural Flavors	Used in many processed foods from snacks and beverages to sauces and desserts to enhance or create flavor.	Represents a large group of compounds that may include allergens or synthetic preservatives. The specific ingredients are often undisclosed, leading to possible unknown sensitivities.
Potassium Bromate	Added to flour as a dough strengthener for commercial baked goods like breads, rolls, pizza, cookies, and muffins.	May cause DNA damage and is linked to kidney and thyroid tumors in animal studies.
Titanium Dioxide (May be hidden in “artificial color”)	Used as a whitening and brightening agent in candy, gum, frosting, condiments, and cheeses.	Potential carcinogen that may cause DNA damage and can be linked to inflammation and impacts to the nervous system.

The Bottom Line: Start with the Label

The topic of “additives” and added ingredients is more confusing than it should be. While not every added ingredient may be harmful, being aware of what’s in your food can help you make choices that better support your health.

Looking for a simple place to start? Here are a few tips to keep in mind:

• Watch for red flags like hard-to-pronounce ingredients, and try to avoid the ones listed in the table above.
• Don’t choose a product based on the front of the package only. Terms like “natural” or “healthy” don’t always mean much.
• Stick to whole or minimally processed foods when possible. Fewer ingredients is usually better.

You don’t need to memorize every additive or stress over every label. Just being more curious about what’s in your food and learning to spot the common red flags is a great first step. Read labels, ask questions, and when in doubt, go for simplicity.