Sweeteners and polyols: why sugar-free can trigger gut issues

Sugar alcohols (polyols) like sorbitol, xylitol, and maltitol can pull water into the gut and increase gas for some people, especially at higher doses. If you notice looser stools or bloating after “sugar-free” foods, track exposures for 7 days, then try a time-boxed pause. Seek care for blood or black stool, severe pain, fever, vomiting, faintness, or unexplained weight loss.

Key takeaways

Polyols (sugar alcohols) can cause gas or loose stool for some people, especially in higher doses.

Dose matters: a small amount might be fine while a “protein bar + gum + diet soda” stack is not.

Run a short, structured pause (7 days) and compare before/after instead of removing everything at once.

You switch to “sugar-free” for a week: gum after meals, a protein bar in the afternoon, maybe a diet dessert at night.

Then you notice the pattern: more gas, more urgency, and stools that quietly drift toward Type 5–6. This is one of the easiest trigger stacks to miss.

The “sugar-free stack” pattern

Some people do fine with one small exposure, but not with a stack.

Common stacking pattern:

Sugar-free gum
Plus a protein bar
Plus a diet dessert

If symptoms spike after stacks, this is a strong signal to test a pause.

Label cheat sheet (where polyols hide)

If you’re scanning labels, these are the usual suspects:

Sorbitol
Xylitol
Maltitol
Mannitol
Erythritol
Isomalt

Common hiding places:

Sugar-free gum and mints
“Keto” snacks and protein bars
Diet desserts / sugar-free candy
Flavored powders (some)
Chewable vitamins and magnesium products (sometimes)

A simple 7-day pause

For 7 days, avoid polyol-heavy products (look for sorbitol, xylitol, maltitol).
Keep the rest of your routine steady.
Track stool type, urgency, and 1–3 symptoms (gas/bloating/pain).
Compare to your prior 7 days before you remove another category of foods.

What would count as a signal?

Examples of meaningful signals over 7 days:

Type 6 days drop from 4/7 → 1/7
Urgency goes from “yes” to “no” on 5+ days
Bloating/gas becomes noticeably less frequent (even if it doesn’t hit zero)

Optional confirmation: pause → reintroduce → pause (A→B→A)

If you want a more “real testing” structure (and you’re feeling stable), try:

Baseline (7 days): keep your usual routine and track.
Pause (7 days): reduce polyol-heavy products.
Reintroduce (2–3 days): add back one clear source (one product, one serving) and watch your morning + next-day window.
Pause again (7 days): go back to the pause.

If symptoms reliably rise with reintroduction and settle again during the pause, that’s a stronger signal than “I felt better once.”

This is not “pause forever.” The goal is to learn your tolerance and avoid stacks.

Use the guided experiment if you want a more structured template:

7-day polyol pause

FAQs

What are polyols and where do they show up? +

Polyols are sugar alcohols used in many “sugar-free” products. Common ones include sorbitol, xylitol, maltitol, erythritol, and mannitol. They show up in gums, mints, protein bars, “keto” snacks, diet desserts, and some supplements.

How can sweeteners cause diarrhea or bloating? +

Some polyols are not fully absorbed and can draw water into the intestine, which may loosen stool. They can also ferment in the gut, increasing gas and bloating. Effects often depend on dose and on what else is happening (stress, sleep, recent antibiotics, or other dietary changes).

What should I track for a 7-day check? +

Track stool type (Bristol), urgency, and 1–3 symptoms (gas, bloating, pain). Log the sweetener exposure (product + portion) and note confounders like caffeine, alcohol, meds/supplements, sleep, and stress. If symptoms worsen or red flags appear, stop and seek care.