Sugar alcohols
Sugar alcohols are one of the members of the FODMAP family and are naturally found in some foods (such as certain fruits and vegetables) or used as sweeteners. Unfortunately, these can cause symptoms in our digestive system, especially in the case of IBS. There are seven sugar alcohols to watch out for when following the FODMAP diet: sorbitol, mannitol, maltitol, xylitol, isomalt, lactitol, and erythritol. Yes, you’ll notice that most of them end in -ol, which makes them a bit easier to remember.
Why are sugar alcohols problematic?
Only about a third of sugar alcohols are actually absorbed in the body, and the level of absorption depends on the type of sugar alcohol and the individual. When sugar alcohols are poorly absorbed, they move further down the system to the gut bacteria, which then ferment them rapidly. Sugar alcohols are also natural laxatives because they can attract water when they reach the large intestine, which in turn stimulates bowel movements. This is why some chewing gums and throat lozenges carry warnings about their potential laxative effects.
Where can we find them?
Sorbitol and mannitol occur naturally in a wide variety of fruits and vegetables. They can also be artificial and are often hidden in products such as candies, caramels, ice cream, jams, preserves, chewing gum, chocolate, protein powders, baked goods, dietary supplements, some medications, and throat lozenges. Pay extra attention to products labeled as sugar-free, as they often contain a sugar alcohol.
Keep an eye out for them!
Do you want to cook with flavors that support your gut health?
Sofia Antonsson
Reg. Dietitian, Belly Balance
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Ice cream and IBS
Can ice cream and IBS work together? Of course, even if you’re following the FODMAP diet, you should be able to treat yourself to some ice cream! Follow our tips when buying ice cream, and you’ll avoid turning your ice cream treat into a stomach disaster.
Pumpkin and IBS
What is low in calories, rich in fiber, and super tasty? Pumpkin, of course! While pumpkin is primarily associated with Halloween, this vegetable is often available in grocery stores year-round. Pumpkins are not only great as spooky decorations but also incredibly delicious in food. Additionally, pumpkin and IBS often make a good combination.
Vegetables and FODMAP
The fact is that many of us don’t eat enough vegetables. In Sweden, only about 2 out of 10 people eat enough vegetables per day, and it’s similar across the Western world. We should ideally eat AT LEAST 500 grams of vegetables and fruit EVERY day to feel good and get the nutrients and fiber we need.
