How Much Sugar Alcohol Causes Digestive Side Effects

Why Digestive Issues Occur

Sugar alcohols pass undigested to the colon, where bacteria ferment them, producing gas and drawing water for laxative effects. Poor absorbers like maltitol worsen bloating; erythritol absorbs better, minimizing issues.
Sensitivity varies by microbiome, dose speed, and conditions like IBS or SIBO—acute intake spikes symptoms faster.

Thresholds by Type

Tolerance builds over time, but initial limits prevent discomfort.

Exceeding 10g net carbs from polyols flags GI risks on labels.

Factors Influencing Tolerance

• Individual Variation: IBS patients react at 5-10g; healthy guts handle 30g+. Test personally with glucose tracking.

• Combination Effects: Mixed polyols (e.g., gum + chocolate) lower thresholds—total under 20g safest.

• Adaptation: Daily low doses (5-10g) raise tolerance via microbiome shifts over weeks.

• Prediabetes Angle: Minimal GI but hydrate; pair with fiber like millets to buffer.

Practical Tips for Sugar-Free Diets

Scan labels for "polyols" total; aim <10g/meal in Indian snacks like erythritol ladoos. Start with 5g/day, spread intake.
If bloated, switch to erythritol/stevia; chew slowly. For Goa audiences, local stevia sweets beat imported polyol-heavy imports.
Consult doctors for persistent issues—optimal for metabolic health without gut drama.

1. https://health.umms.org/2022/02/24/sugar-alcohols/
2. https://massresearchreview.com/2024/07/26/should-you-limit-sugar-alcohols/
3. https://www.amymyersmd.com/blogs/articles/are-sugar-alcohols-bad-for-you
4. https://health.clevelandclinic.org/what-to-know-about-sugar-alcohols