Sugar-free candies, like gummy bears, are popular for those seeking sweet treats without sugar. However, consuming them can lead to digestive upset, including diarrhea, due to specific ingredients.
The Role of Sugar Alcohols
The primary reason some sugar-free gummy bears can cause digestive issues lies in their use of sugar alcohols. These compounds, also known as polyols, are carbohydrates that taste sweet but are not fully absorbed by the body. Common sugar alcohols found in “sugar-free” products include sorbitol, maltitol, xylitol, erythritol, and mannitol. They are frequently used as sugar substitutes in candies, chewing gum, and baked goods because they provide fewer calories than regular sugar and do not promote tooth decay. For instance, Haribo’s sugar-free gummy bears famously used maltitol as their primary sweetener.
How Sugar Alcohols Affect Digestion
When consumed, sugar alcohols are not completely digested in the small intestine, unlike regular sugars. Instead, a significant portion travels to the large intestine. In the large intestine, sugar alcohols exert an osmotic effect, meaning they draw water into the bowel. This increased water content contributes to looser stools.
Additionally, gut bacteria ferment the unabsorbed sugar alcohols, producing gases that can lead to bloating, abdominal cramps, and increased flatulence. This combination leads to the laxative effect often experienced after consumption.
How Many Gummy Bears Can Cause Issues?
The amount of sugar alcohol needed to trigger digestive discomfort varies considerably among individuals. Sensitivity depends on factors like a person’s unique digestive system, the specific type of sugar alcohol consumed, and the total quantity ingested. For example, while some people might tolerate up to 70 grams of xylitol, sorbitol can cause diarrhea in amounts above 20 grams. Maltitol, a common ingredient in sugar-free gummy bears, is also known to cause digestive discomfort. Children are generally more susceptible to these effects due to their smaller body mass and may experience symptoms with even smaller amounts.
Understanding the Symptoms and When to Be Concerned
The common symptoms associated with consuming too many sugar alcohols include diarrhea, abdominal cramping, bloating, and gas. These effects are typically temporary and resolve once the sugar alcohols pass through the system. However, it is important to be aware of when to seek medical attention. Concerns should arise if symptoms are severe, persist for an extended period, or are accompanied by signs of dehydration, such as excessive thirst, reduced urination, or dizziness. For most individuals, the discomfort is a normal physiological response to the unabsorbed compounds and not an indication of a serious health problem.