Sweet Alternatives: Understanding Sugar Alcohols 

Sugar alcohols are popular low-calorie sweeteners, but they come with potential downsides that are important to understand. Here’s a simplified overview of why you might want to be cautious with sugar alcohols like sorbitol, erythritol, xylitol, and mannitol:

Digestive Discomfort

Sugar alcohols can cause various gastrointestinal issues, especially when consumed in large amounts:

  • Bloating and Gas: These sweeteners aren’t fully absorbed in the small intestine, leading to fermentation by gut bacteria.
  • Abdominal Pain: They can cause stomach discomfort and cramps.
  • Diarrhea: Sugar alcohols, particularly sorbitol, can have a laxative effect.

Individual Sensitivity

The severity of side effects varies between people:

  • Some may experience symptoms with just 5g of sorbitol, while others tolerate larger amounts.
  • People with irritable bowel syndrome (IBS) or other digestive sensitivities may be more affected.

Hidden Sources

Sugar alcohols are often found in “sugar-free” products, making it easy to consume more than intended:

  • A single pack of sugar-free gum can contain 20-22.5g of sorbitol, enough to cause symptoms in many people.

Specific “Sugar Alternative” Concerns

  • Sorbitol: Known for causing the most severe digestive issues.
  • Erythritol: Generally, better tolerated but can still cause nausea and gas in high doses.
  • Xylitol: Can cause digestive discomfort despite dental health benefits.
  • Mannitol: Poorly absorbed and can lead to digestive distress.

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Moderation Is Key

If you choose to consume products with sugar alcohols, do so in moderation and be aware of your tolerance. Consider natural alternatives like stevia or reducing overall sweetener consumption if you experience issues.

Remember, while sugar alcohols can be a useful tool for reducing sugar intake, they’re not without potential side effects. Listen to your body and consult a healthcare professional if you have concerns.

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*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.