Effects of Specific Polyols in the Gutĭifferent polyols can affect the gut in different ways. FODMAPs and Gut Issuesīecause polyols are a high FODMAP food, some people who have IBS need to reduce their intake of them.įor more information about the low-FODMAP diet, check out this guide. In Europe, any product that contains more than 10% of added polyols must warn that “excessive consumption may produce laxative effects” ( 7). This can lead to bloating, stomach pain and diarrhea in both healthy people and those with IBS ( 6). This is because they aren’t absorbed well, and attract water to the intestine.
Polyols, FODMAPs and Gut IssuesĪ high intake of polyols can irritate the gut. They can be found naturally in certain fruits and vegetables, and are often used as sweeteners in “sugar-free” and “diet” products. These vary in sweetness, but all contain fewer calories than table sugar. Summary: The most common polyols found in our diet are: erythritol, sorbitol, mannitol, xylitol, maltitol, lactitol and isomalt. It’s a hydrogenated version of a sugar called isomaltulose, and is often found in “sugar-free” hard candies. Isomalt is 45-65% as sweet as sugar and contains 2 calories per gram ( 1). Lactitol can be found in “no added sugar” chocolate and baked goods. It’s a version of lactose that has been hydrogenated in a lab, meaning it’s had hydrogen added to it. Lactitol is 35-40% as sweet as sugar, and provides 2.4 calories per gram ( 1). Maltitol is often used as a sweetener in “no added sugar” or “diabetic” versions of chocolate, jelly sweets (soft candy) and ice cream.įor more information, check out What Is Maltitol and Is It Safe? A Thorough Review for Non-Scientists. It’s naturally present in small amounts in some types of fruits and vegetables. Maltitol is 50-90% as sweet as table sugar, and contains 3 calories per gram ( 1). It’s also found in small amounts in berries, seaweed, yeast and some types of mushrooms ( 4, 5). It is commonly used as a sweetener in toothpaste and sugar-free chewing gum, candy and mint. Xylitol provides the same level of sweetness as table sugar, but roughly 40% fewer calories ( 1). This is also used to sweeten sugar-free candy and chewing gum.
It’s naturally found in certain vegetables, such as mushrooms, cauliflower, and snowpeas ( 15). Mannitol is 50-70% as sweet as table sugar, and contains 1.6 calories per gram ( 1). It’s often used as a sweetener in a variety of foods, including sugar-free mints and chewing gum, jam with no added sugar, and mouthwash and toothpaste. This polyol is naturally found in ( 15) : Sorbitol is 60% as sweet as table sugar, and contains 2.6 calories per gram ( 1). It’s found naturally in small amounts in some fermented foods such as miso and soy sauce, but it’s more commonly found in food products as an added sweetener ( 3).įor more information, check out Is Erythritol a Healthy Sugar Alternative? The Lazy Person’s Guide. Erythritol (E968)Įrythritol is 60-80% as sweet as table sugar, and contains no calories ( 1). Common Polyols Found in FoodĮach of these has a specific code, or E-number in Europe, which shows that they are safe for humans to consume.īelow, we discuss the differences between each type of polyol. They are also a FODMAP food, so can irritate the gut. Summary: Polyols are a type of carbohydrate that occur naturally in some fruits and vegetables, or are man-made to be used as sweet food additives. This means they can cause bloating, stomach pain and diarrhea, especially for those who have irritable bowel syndrome (IBS) ( 2). Polyols are a FODMAP food, and are slowly absorbed and quickly fermented in the gut. They can also be mixed with artificial sweeteners like aspartame and sucralose. The latter type are often added to food products to both add bulk and sweetness.
Some types taste as sweet as table sugar, while others have half its sweetness ( 1). Polyols contain fewer calories than ordinary table sugar (0-3 calories per gram vs. They can also be manufactured to be used as food additives. They are a type of carbohydrate found naturally in certain fruits and vegetables. Polyols are also called sugar alcohols or bulk sweeteners. Should You Include Polyols in Your Diet?.