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E322, Lecithin (Soy, Sunflower or Egg) and Gut Health
E322, lecithin, is a common food additive used as an emulsifier and stabilizer. It can be derived from soy, sunflower, or egg. Lecithin is found in many processed foods and supplements. Its impact on gut health depends on the source and individual sensitivities.
- E322 lecithin is not a FODMAP and contains no fiber.
- May be derived from soy, sunflower, or egg—important for allergies.
- Low in histamine but may act as a histamine liberator in sensitive people.
- No prebiotic or fermentable fiber content.
- Generally well tolerated, but can cause issues in those with soy, egg, or sunflower allergies.
E322 Lecithin and FODMAP
E322 lecithin does not contain FODMAPs, making it suitable for people following a low-FODMAP diet. It is a purified fat-based additive and does not include fermentable carbohydrates. This means it is unlikely to trigger IBS symptoms related to FODMAPs, regardless of whether it is sourced from soy, sunflower, or egg.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low | — |
|
Disaccharides (Lactose)
|
Low | — |
|
Fructooligosaccharides (Fructans)
|
Low | — |
|
Galactooligosaccharides (GOS)
|
Low | — |
|
Polyols (Mannitol)
|
Low | — |
|
Polyols (Sorbitol)
|
Low | — |
Histamine and Histamine Liberator Potential
Lecithin itself is low in histamine, but it may act as a histamine liberator in sensitive individuals. This means it could trigger the release of histamine in the body, potentially causing symptoms in people with histamine intolerance. The risk may vary depending on individual sensitivity and the source of lecithin.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low–Moderate |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Moderate | — |
|
DAO Blocker
|
Low | — |
Allergy Risks: Soy, Sunflower, and Egg Lecithin
E322 lecithin can be derived from soy, sunflower, or egg. People with allergies to any of these sources should check product labels carefully. While lecithin is highly purified, trace proteins may remain and can trigger allergic reactions, especially in those with soy or egg allergies.
Details
- Absent Wheat / Spelt
- Absent Rye
- Absent Barley
- Absent Oats
Details
- Absent Crabs
- Absent Prawns
- Absent Shrimp
- Absent Lobsters
- Absent Crayfish
Details
- Absent Almonds
- Absent Brazil Nuts
- Absent Cashews
- Absent Hazelnuts
- Absent Macadamia Nuts
- Absent Pecans
- Absent Pistachios
- Absent Walnuts
Details
- Absent Clams
- Absent Mussels
- Absent Octopus
- Absent Oysters
- Absent Snails
- Absent Squid
Fiber and Prebiotic Content
Lecithin contains no dietary fiber, soluble or insoluble. It does not provide any prebiotic effect or support for beneficial gut bacteria. Its main function in foods is as an emulsifier, not as a source of nutrition for the gut microbiota.
Digestibility and Tolerability
Most people tolerate lecithin well, as it is a fat-based compound and not fermentable. However, those with sensitivities to its source ingredients may experience digestive symptoms. Lecithin is not known to cause bloating, gas, or diarrhea in the general population.
Sources and Uses in Food Products
E322 lecithin is widely used in processed foods such as chocolate, baked goods, margarine, and supplements. The source (soy, sunflower, or egg) may be labeled, but not always. People with allergies or dietary restrictions should look for products specifying the lecithin origin.