The Sugar Alcohol Dilemma
You've probably experienced it—that uncomfortable bloating after enjoying a "sugar-free" treat. Despite the promise of guilt-free indulgence, many sugar-free products leave us feeling gassy, bloated, and running to the bathroom. The culprits? Sugar alcohols (or polyols) like xylitol, maltitol, sorbitol, and erythritol that are found in over 70% of sugar-free products on store shelves today.
Why Sugar Alcohols Cause Digestive Distress
Sugar alcohols are neither sugars nor alcohols—they're carbohydrates with a chemical structure resembling both. They provide sweetness with fewer calories than sugar, but this benefit comes at a digestive cost.
• Poor absorption – Your small intestine cannot fully digest most sugar alcohols, so they travel to your large intestine where gut bacteria ferment them.
• Bacterial fermentation – This process produces excess gas, causing bloating and flatulence.
• Osmotic effect – Sugar alcohols draw water into your intestines, potentially causing diarrhea.
• Individual sensitivity – Some people experience symptoms after just small amounts, while others can tolerate more.
• Cumulative effect – Consuming multiple sugar-free products throughout the day compounds digestive issues.
Not All Sugar Alcohols Are Created Equal
The severity of digestive symptoms varies depending on which sugar alcohol you consume. A 2023 review in the Journal of Gastroenterology found that maltitol causes significantly more digestive distress than erythritol, while xylitol falls somewhere in between. Yet even erythritol, often marketed as "stomach-friendly," can cause problems when consumed in larger quantities.
Here's how common sugar alcohols rank from most to least likely to cause digestive issues:
1. Maltitol – Found in many sugar-free chocolates and candies; most likely to cause severe bloating and diarrhea.
2. Sorbitol – Common in sugar-free gum and cough drops; moderate to high digestive impact.
3. Xylitol – Popular in dental products and baked goods; moderate digestive impact.
4. Mannitol – Used in diabetic-friendly products; moderate digestive impact.
5. Erythritol – Found in newer sugar-free products; lowest digestive impact but still problematic in large amounts.
The FODMAP Connection
If you're familiar with irritable bowel syndrome (IBS) or digestive health, you've likely heard of FODMAPs—Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Sugar alcohols fall into the "P" (polyol) category of this acronym.
Research from Monash University, pioneers of the low-FODMAP diet, shows that sugar alcohols are particularly problematic for people with IBS and sensitive digestive systems. In fact, a 2022 clinical trial found that over 70% of IBS patients experienced significant symptom improvement when avoiding polyols, even without eliminating other FODMAP groups.
Better Alternatives for Sensitive Stomachs
The good news? You don't have to choose between sugar and stomach pain. Several alternatives provide sweetness without the digestive drama:
1. Stevia – A plant-based sweetener that doesn't affect blood sugar and causes no fermentation in the gut.
2. Monk Fruit – Derived from a small Asian fruit, it's 100-250 times sweeter than sugar with no known digestive side effects.
3. Allulose – A rare sugar that exists in small quantities in fruits like figs and raisins; nearly 70% as sweet as sugar with minimal digestive impact.
4. Thaumatin – A protein sweetener from the katemfe fruit that's approximately 2,000 times sweeter than sugar and gentle on digestion.
Moon Milk & Co. has developed sugar substitutes specifically for those with sensitive digestive systems. Moon Sugar Free and Moon Sugar Less are formulated without polyols, using a blend of stevia leaf extract, thaumatin, and beet-derived dietary fiber that doesn't cause the fermentation issues associated with sugar alcohols.
Practical Tips to Beat the Bloat
If you're struggling with sugar alcohol sensitivity, these strategies can help:
1. Read labels carefully – Look for ingredients ending in "-ol" (xylitol, sorbitol, maltitol, erythritol) and terms like "sugar alcohol" or "polyol" on nutrition facts panels.
2. Start with small portions – If trying a new sugar-free product, begin with half the normal serving size to gauge your body's reaction.
3. Track your symptoms – Keep a food diary noting which sugar alcohols and quantities trigger your symptoms.
4. Choose polyol-free alternatives – Opt for products sweetened with stevia, monk fruit, or allulose instead.
5. Space out consumption – Don't consume multiple sugar-free products in a short timeframe, as effects can compound.
Natural Remedies for Sugar Alcohol Discomfort
If you've already consumed sugar alcohols and are experiencing discomfort, these remedies may provide relief:
• Peppermint tea – Contains menthol that relaxes intestinal muscles and reduces spasms.
• Ginger – Has anti-inflammatory properties that can ease gas and bloating.
• Gentle movement – Light walking helps stimulate digestion and release trapped gas.
• Heat application – A warm compress on your abdomen can relax muscles and ease cramping.
• Hydration – Drinking plenty of water helps flush your system.
Making the Switch to Gentler Sweeteners
Transitioning away from sugar alcohols doesn't mean sacrificing taste or sweetness. Here are practical swaps you can make today:
1. Morning coffee or tea – Replace artificial sweeteners with a few drops of liquid stevia or a teaspoon of Moon Sugar Free.
2. Baking projects – Use Moon Sugar Less in a 1:1 ratio to replace sugar in recipes without the digestive impact of sugar alcohols.
3. Yogurt and oatmeal – Top with a sprinkle of cinnamon and Moon Sugar Free instead of honey or artificial sweeteners.
4. Smoothies – Add naturally sweet fruits like banana or mango along with a small amount of monk fruit sweetener if needed.
5. Desserts – Choose dark chocolate (70%+ cacao) with minimal added sweeteners rather than sugar-free chocolate made with maltitol.
Special Considerations for Health Conditions
For people with certain health conditions, avoiding sugar alcohols is particularly important:
• IBS sufferers – Following a low-FODMAP diet that eliminates polyols can significantly reduce symptoms.
• Diabetes patients – While sugar alcohols have a lower glycemic impact than sugar, they can still affect blood glucose in some individuals.
• Those with SIBO – Small Intestinal Bacterial Overgrowth patients should generally avoid fermentable sweeteners like sugar alcohols.
• Crohn's and Ulcerative Colitis patients – May experience worsened symptoms with sugar alcohols during flare-ups.
Always consult your healthcare provider about sweetener choices if you have a digestive disorder or other chronic health condition.
Bottom Line
Sugar alcohols offer reduced calories and lower glycemic impact compared to sugar, but these benefits often come with uncomfortable digestive side effects. For many people, especially those with sensitive digestive systems, the bloating, gas, and potential diarrhea aren't worth it. Fortunately, alternatives like stevia, monk fruit, and specially formulated products such as Moon Sugar Free and Moon Sugar Less provide the sweetness you crave without the digestive distress.
By understanding what causes your bloating and making informed choices about sweeteners, you can enjoy sweet treats while keeping your tummy happy and comfortable.
Disclaimer: This post is for informational purposes only and does not replace professional medical advice. If you have chronic digestive issues or a medical condition, consult your healthcare provider before making dietary changes.