Are you a fan of sugar-free treats? Do you often reach for products sweetened with sugar alcohols?
While these alternatives may seem like a healthier option, they can come with some unpleasant side effects. One of the most common complaints is digestive issues, including constipation.
In this article, we’ll explore the potential link between sugar alcohols and constipation, and what you can do to avoid this uncomfortable problem.
So, if you’re curious about the effects of sugar alcohols on your digestive system, keep reading!
Can Sugar Alcohols Cause Constipation?
Sugar alcohols are a type of carbohydrate commonly used as a sugar substitute in many products, including ice cream, candy, and baked goods. While they are lower in calories and have less impact on blood sugar levels than regular sugar, they can cause digestive issues in some people.
One of the most common side effects of consuming sugar alcohols is constipation. This is because sugar alcohols are not easily digested and can linger in the intestines, leading to bloating, gas, and discomfort.
Additionally, some types of sugar alcohols, such as sorbitol and mannitol, are known to have a laxative effect when consumed in large amounts. While this may be desirable for those using them to promote bowel activity, it can also lead to diarrhea and dehydration.
It’s important to note that not everyone will experience constipation or other digestive issues when consuming sugar alcohols. However, if you are prone to constipation or have a sensitive digestive system, it may be best to limit your intake of these sweeteners.
What Are Sugar Alcohols And How Do They Differ From Regular Sugar?
Sugar alcohols are a type of carbohydrate that are commonly used as a sugar substitute in many low-calorie foods and drinks. They are often marketed as a healthier alternative to regular sugar, but they differ from regular sugar in several ways.
Firstly, sugar alcohols are not absorbed or digested fully by the body, unlike regular sugar which is easily digested and used for energy. This means that sugar alcohols have fewer calories than regular sugar, making them a popular option for those watching their caloric intake.
Secondly, sugar alcohols have a lower glycemic index than regular sugar, which means they don’t cause sudden spikes in blood sugar levels. This makes them a good option for people with diabetes or those trying to manage their blood sugar levels.
Lastly, sugar alcohols don’t contribute to tooth decay like regular sugar does. In fact, some sugar alcohols like xylitol are even used in toothpaste to help clean teeth and freshen breath.
However, despite these benefits, consuming high amounts of some sugar alcohols, such as sorbitol and mannitol, can cause digestive issues like bloating, gas, and constipation. This is because the body doesn’t absorb these sweeteners well and they can linger in the intestines.
Which Sugar Alcohols Are Most Likely To Cause Constipation?
While all sugar alcohols have the potential to cause digestive issues, some types are more likely to cause constipation than others. Sorbitol and mannitol are two sugar alcohols that are known to have a laxative effect when consumed in large amounts. However, when consumed in smaller amounts, these same sugar alcohols can lead to constipation.
Erythritol, on the other hand, is the least likely to cause constipation. Small studies suggest that doses of 20 to 35 grams of erythritol may generally be tolerated well by healthy individuals. However, among people with irritable bowel syndrome or a fructose intolerance, symptoms of gas, nausea, and diarrhea can be provoked at even very modest doses of a few grams.
It’s important to note that different products contain varying amounts and types of sugar alcohols. If you have a sensitive digestive system or are prone to constipation, it may be helpful to read labels carefully and limit your intake of products containing sorbitol and mannitol, while opting for products containing erythritol instead.
Other Digestive Issues Associated With Sugar Alcohols
In addition to constipation, sugar alcohols can also cause other digestive issues, especially when consumed in large amounts. These issues include bloating, gas, and diarrhea. This is because sugar alcohols are not easily digested by the body and can ferment in the intestinal tract, leading to the production of gas and discomfort.
Some types of sugar alcohols, such as sorbitol and maltitol, are considered fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). These are types of carbohydrates that are poorly absorbed by the body and can lead to gastrointestinal side effects in some people. People who are sensitive to FODMAPs should avoid sugar alcohols, with the exception of erythritol, which is generally well-tolerated and not considered a high FODMAP ingredient.
It’s important to note that the severity of digestive issues associated with sugar alcohols can vary depending on the individual and the amount consumed. While some people may experience no issues at all, others may experience discomfort and digestive upset even with small amounts. If you are concerned about your digestive health or have a history of digestive issues, it’s always best to consult with a healthcare professional before consuming products containing sugar alcohols.
Tips For Avoiding Constipation When Consuming Sugar Alcohols
If you want to enjoy sugar alcohols without experiencing constipation, there are some tips that you can follow:
1. Monitor your intake: Even though sugar alcohols are considered safe for consumption, it’s important to monitor your intake. The maximum bolus doses of some dietary sugar alcohols not causing catharsis were based on studies done in adult subjects accustomed to xylitol. It’s recommended that you consume no more than 50 grams of sorbitol or mannitol per day to avoid digestive issues.
2. Choose the right type: Erythritol is the least laxative of all the poorly-absorbed sugar alcohols, and small studies suggest that doses of 20 to 35 grams of erythritol may generally be tolerated well. If you have IBS or a fructose intolerance, it’s best to avoid all sugar alcohols except erythritol.
3. Stay hydrated: Sugar alcohols can cause dehydration, which can lead to constipation. It’s important to drink plenty of water when consuming these sweeteners.
4. Take a probiotic: Probiotics can introduce healthy bacteria into the gut and encourage healthy digestion. This may help prevent constipation caused by sugar alcohols.
5. Limit alcohol consumption: While alcohol is not technically a food, it can lead to dehydration and constipation if consumed in excess. It’s best to limit your alcohol consumption and make sure you stay hydrated by drinking water or electrolyte-containing beverages.
By following these tips, you can enjoy sugar alcohols without experiencing constipation or other digestive issues. However, if you continue to experience problems, it’s best to speak with your doctor or a registered dietitian for personalized advice.
Alternatives To Sugar Alcohols For A Healthier Digestive System
If you’re looking for a healthier alternative to sugar alcohols that won’t cause digestive issues, there are several options to consider.
One option is to use natural sweeteners, such as honey, maple syrup, or agave nectar. These sweeteners are still high in calories and should be used in moderation, but they are easier for the body to digest than sugar alcohols and may not cause constipation or other digestive issues.
Another alternative is to use stevia, a natural sweetener derived from the leaves of the stevia plant. Stevia is much sweeter than sugar and has no calories, making it a great option for those looking to cut back on added sugars. It is also generally well-tolerated and does not cause digestive issues for most people.
Lastly, you can also try using regular sugar in moderation or cutting back on added sugars altogether. While sugar can still cause digestive issues in some people, it is easier for the body to digest than sugar alcohols and may not cause constipation or other issues when consumed in moderation.
