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E330, Citric Acid and Gut Health
E330, also known as citric acid, is a common food additive used as an acidity regulator and antioxidant. While chemically identical to the acid found in citrus fruits, most commercial citric acid is produced synthetically. Its effects on gut health can vary, especially in sensitive individuals.
- E330 (citric acid) is not a FODMAP and contains no fiber.
- May act as a histamine liberator or irritant in sensitive people.
- Synthetic citric acid is chemically identical to natural citrus acid.
- Can cause gut irritation or worsen reflux in some individuals.
- No true allergy to citric acid, but intolerance reactions are possible.
- Commonly found in soft drinks, candies, sauces, and supplements.
Citric Acid and FODMAP
E330, citric acid, is not a FODMAP and does not contain fermentable carbohydrates. This means it is generally well tolerated by people with irritable bowel syndrome (IBS) or those following a low-FODMAP diet. Citric acid will not contribute to gas, bloating, or other FODMAP-related symptoms.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low | — |
|
Disaccharides (Lactose)
|
Low | — |
|
Fructooligosaccharides (Fructans)
|
Low | — |
|
Galactooligosaccharides (GOS)
|
Low | — |
|
Polyols (Mannitol)
|
Low | — |
|
Polyols (Sorbitol)
|
Low | — |
Citric Acid as a Histamine Liberator
Although citric acid does not contain histamine, it may act as a histamine liberator in some sensitive individuals. This means it can trigger the release of histamine in the body, potentially causing symptoms like headaches, flushing, or digestive discomfort. People with histamine intolerance or mast cell activation may need to limit or avoid foods with added citric acid.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low–Moderate |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Moderate | — |
|
DAO Blocker
|
Low | — |
Citric Acid and Gut Irritation
Citric acid can irritate the gut lining in some people, especially at higher concentrations. This may lead to symptoms such as stomach pain, burning, or worsening of acid reflux. Individuals with sensitive stomachs, gastritis, or reflux disease should be cautious with foods and drinks containing added citric acid.
Natural vs. Synthetic Citric Acid
Most citric acid used in foods is produced through fermentation by specific molds, not extracted from citrus fruits. While the molecule is identical to natural citric acid, some people report intolerance to the synthetic form, possibly due to trace residues from production. Those with citrus sensitivity may also react to citric acid, even though it is not derived from fruit.
Allergy and Intolerance to Citric Acid
True allergies to citric acid are extremely rare, as it is a simple organic acid. However, intolerance or pseudo-allergic reactions can occur, especially in people with sensitive guts or histamine issues. Symptoms may include digestive upset, skin reactions, or headaches after consuming foods with added citric acid.
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
Common Dietary Sources of E330
E330, citric acid, is widely used in processed foods and beverages. It is commonly found in soft drinks, candies, fruit-flavored snacks, sauces, jams, and dietary supplements. Always check ingredient labels if you are sensitive to citric acid or need to avoid it for gut health reasons.