Sugar Alcohols May Be the Real Reason Behind Your Upset Stomach

If you’ve ever blamed artificial sweeteners for your stomach issues, you might be pointing the finger at the wrong culprit. While sugar substitutes like aspartame, sucralose, and saccharin have been debated for years, research shows they don’t typically cause digestive distress. Instead, the real troublemakers are often sugar alcohols a different type of sugar substitute that can lead to bloating, gas, and even diarrhea.

Do Artificial Sweeteners Cause Stomach Issues?

Artificial sweeteners such as aspartame, sucralose, and saccharin are widely used in diet sodas, sugar-free candy, and low-calorie desserts. These intense sweeteners are significantly sweeter than sugar but contain few to no calories, making them a popular choice for those looking to cut back on sugar.

According to gastroenterologist Peter J. Mannon, MD, professor at the University of Nebraska Medical Center, "There is no evidence that artificial sweeteners cause digestive symptoms. If you have an upset stomach from a sugar-free food, it is probably due to another added ingredient."

Unlike sugar alcohols, artificial sweeteners:

• Do not impact gut motility (how food moves through the digestive tract)

• Do not alter gut hormones

• Do not cause irritable bowel syndrome (IBS) or other digestive disorders

Concerns about artificial sweeteners and cancer risk have also been widely studied. According to the National Cancer Institute, early animal studies raised questions, but later research confirmed that typical human consumption poses no cancer risk.

Sugar Alcohols: The Hidden Cause of Digestive Distress

If artificial sweeteners aren’t responsible for stomach troubles, what is? The likely answer: sugar alcohols.

Sugar alcohols such as sorbitol, mannitol, xylitol, and erythritol are common in sugar-free foods and dental products. Unlike artificial sweeteners, they contain some carbohydrates and can slightly raise blood sugar levels.

Per the U.S. Food and Drug Administration (FDA), foods containing sorbitol and mannitol must include a warning label stating that excessive consumption may have a laxative effect. That’s because sugar alcohols are only partially absorbed in the intestines, leading to fermentation in the colon, which can cause:

• Gas and bloating

• Abdominal discomfort

• Diarrhea (especially in large amounts)

Where Are Sugar Alcohols Found?

Sugar alcohols naturally occur in small amounts in certain fruits and vegetables, but they are also manufactured and commonly added to:

• Sugar-free chocolate and candy

• Chewing gum and toothpaste

• Baked goods and ice cream

• Flavored jams and jellies

• Diet sodas and low-calorie drinks

While they help retain moisture, prevent browning in baked goods, and don’t cause cavities, they can trigger digestive symptoms especially if consumed in large amounts.

How to Identify and Avoid Sugar Alcohols

If you experience stomach discomfort after eating sugar-free foods, check the ingredient list for common sugar alcohols like:

• Sorbitol

• Mannitol

• Xylitol

• Erythritol

• Maltitol

Reducing intake of these sugar alcohols or consuming them in moderation can help prevent digestive issues.

If sugar-free treats leave you feeling bloated, it’s probably sugar alcohols rather than artificial sweeteners causing the problem. Unlike artificial sweeteners, sugar alcohols aren’t fully absorbed in the digestive system, which can lead to gas, bloating, and diarrhea.

"By and large, although different foods affect different people differently, there is no human data linking artificial sweeteners to digestive health problems," Dr. Mannon says. The key takeaway? Read food labels carefully and pay attention to how your body reacts. If you found this article helpful, consider sharing it or subscribing to our newsletter for more expert insights.