Are you someone who loves to indulge in sugar-free candies and low-calorie foods? If so, you may have come across the term “sugar alcohols” on the ingredient list.
These sweeteners are popular for their reduced calorie content and low glycemic index, making them a great alternative to regular sugar. However, not all sugar alcohols are created equal.
Some can cause digestive issues like bloating and diarrhea, which can be quite uncomfortable. In this article, we’ll take a closer look at which sugar alcohols are more likely to cause diarrhea and why.
So, if you’re curious about the effects of sugar alcohols on your digestive system, keep reading!
Which Sugar Alcohols Cause Diarrhea?
Sugar alcohols are a type of sweetener that are commonly used in low-calorie foods and drinks. They are known for their reduced calorie content and low glycemic index, which makes them a popular alternative to regular sugar.
However, not all sugar alcohols are created equal. Some can cause digestive issues like bloating and diarrhea, which can be quite uncomfortable. So, which sugar alcohols are more likely to cause diarrhea?
The answer is sorbitol, mannitol, xylitol, isomalt, hydrogenated starch hydrolysates, and malitol. These sugar alcohols are known for causing digestive issues like diarrhea because they cannot be fully absorbed by the body.
When these sugar alcohols reach the large intestine, they draw water into the colon, which can lead to diarrhea. This is because the body cannot fully digest these sugar alcohols, so they remain in the intestines for a longer period of time.
It’s important to note that not everyone will experience digestive issues when consuming these sugar alcohols. Some people may be more sensitive to them than others. However, if you do experience digestive issues after consuming these sugar alcohols, it’s best to limit your intake or avoid them altogether.
What Are Sugar Alcohols?
Sugar alcohols are a type of sweetener that are commonly used in low-calorie foods and drinks. They are a type of carbohydrate that contain an alcohol group attached to them, which is why they are called sugar alcohols. Some common types of sugar alcohols include erythritol, lactitol, maltitol, mannitol, sorbitol, and xylitol.
One of the benefits of sugar alcohols is that they are lower in calories and carbs compared to regular sugar. They are also slowly converted to glucose in the intestines and incompletely absorbed by the body, which means that they don’t contribute as many calories or carbs to your diet as regular sugar would.
However, not all sugar alcohols are created equal. Some can cause digestive issues like bloating and diarrhea, especially if consumed in large amounts. Sorbitol, mannitol, xylitol, isomalt, hydrogenated starch hydrolysates, and malitol are known for causing digestive issues because they cannot be fully absorbed by the body.
Despite their potential digestive issues, sugar alcohols are still a popular alternative to regular sugar in many low-calorie foods and drinks. If you’re looking to reduce your added sugar intake, using a bit of erythritol may provide sweetness without the negative side effects of regular sugar. However, if you experience digestive issues after consuming sugar alcohols, it’s best to limit your intake or avoid them altogether.
How Do Sugar Alcohols Affect Digestion?
Sugar alcohols affect digestion differently than regular sugar. While regular sugar is easily digested and absorbed by the body, sugar alcohols are only partially absorbed and then fermented in the colon.
This means that sugar alcohols can linger in the intestines for a longer period of time, leading to digestive issues like gas, bloating, and diarrhea. Some sugar alcohols like sorbitol, mannitol, xylitol, isomalt, hydrogenated starch hydrolysates, and malitol are more likely to cause these digestive issues than others.
When these sugar alcohols reach the large intestine, they draw water into the colon, which can lead to diarrhea. This is because the body cannot fully digest these sugar alcohols, so they remain in the intestines for a longer period of time.
It’s important to note that not everyone will experience digestive issues when consuming these sugar alcohols. Some people may be more sensitive to them than others. However, if you do experience digestive issues after consuming these sugar alcohols, it’s best to limit your intake or avoid them altogether.
Why Do Some Sugar Alcohols Cause Diarrhea?
Sugar alcohols are not easily digested by the body, which means that they pass through the small intestine and into the large intestine largely intact. Once in the large intestine, these sugar alcohols are fermented by bacteria, which releases gas and other byproducts.
This fermentation process can lead to a variety of digestive issues, including bloating, cramps, pain, and diarrhea. The severity of these symptoms can vary depending on the amount of sugar alcohols consumed and the individual’s sensitivity to them.
Sorbitol, mannitol, xylitol, isomalt, hydrogenated starch hydrolysates, and malitol are particularly known for causing digestive issues because they cannot be fully absorbed by the body. They draw water into the colon, which can lead to diarrhea.
However, it’s important to note that not all sugar alcohols are created equal. Erythritol is a sugar alcohol that is better tolerated by most people because it is more easily absorbed by the body. It also has a lower glycemic index than other sugar alcohols, which makes it a popular choice for those looking to reduce their sugar intake without sacrificing taste.
How To Minimize The Risk Of Diarrhea From Sugar Alcohols?
If you want to minimize the risk of diarrhea from sugar alcohols, there are a few things you can do. First, try to limit your intake of sorbitol, mannitol, xylitol, isomalt, hydrogenated starch hydrolysates, and malitol. These sugar alcohols are known to cause digestive issues like diarrhea, so it’s best to avoid them if possible.
Secondly, make sure you’re drinking plenty of water throughout the day. When sugar alcohols reach the large intestine, they draw water into the colon, which can lead to diarrhea. By staying hydrated, you can help prevent this from happening.
Thirdly, try to eat a balanced diet that includes plenty of fiber. Fiber helps keep your digestive system healthy and functioning properly. It can also help prevent diarrhea by absorbing excess water in the colon.
Finally, if you do experience digestive issues after consuming sugar alcohols, try eliminating them from your diet for a few days. This will give your body time to recover and may help alleviate your symptoms.
Other Potential Side Effects Of Consuming Sugar Alcohols.
In addition to causing diarrhea, consuming high amounts of sugar alcohols can also lead to other potential side effects. These include bloating, gas, and stomach discomfort. This is because sugar alcohols cannot be fully absorbed by the body, which can cause them to ferment in the intestines.
Furthermore, some sugar alcohols like xylitol and erythritol have been known to cause nausea and upset stomach when consumed in large amounts. It’s important to note that the severity of these side effects can vary from person to person.
Another potential issue with consuming sugar alcohols is that they may have a laxative effect. This means that they can cause bowel movements to become more frequent or loose. While this may be helpful for those with constipation, it can be problematic for others.
Lastly, it’s worth noting that some people may be allergic or intolerant to certain sugar alcohols. This can lead to symptoms like hives, itching, and swelling. If you experience any of these symptoms after consuming sugar alcohols, it’s important to seek medical attention immediately.
