Gummy candy can certainly cause diarrhea, especially varieties labeled as sugar-free or low-sugar. This common reaction is tied to specific ingredients used to replace traditional sugar, which interact with the human digestive system in a way that promotes a laxative effect. Understanding which ingredients are responsible and the mechanism behind this effect can help consumers make informed choices.
The Primary Culprits in Gummy Candy
The ingredients most often responsible for this gastrointestinal distress are a class of compounds known as sugar alcohols, or polyols. These are frequently used as low-calorie sweeteners in many processed foods, including gummy candies, chewing gums, and chocolates, to maintain sweetness while reducing sugar content. Common examples to look for on ingredient labels include maltitol, sorbitol, xylitol, and mannitol.
Maltitol, in particular, is often used to replace sugar in candies due to its near-identical sweetness and texture profile. Sorbitol is another prevalent polyol found in sugar-free products known for its potential to trigger digestive upset. Their chemical structure is the reason for the side effects experienced by many people.
How Sugar Alcohols Affect Digestion
The physiological mechanism behind the diarrhea is rooted in the body’s inability to fully absorb these sugar alcohols in the small intestine. Unlike regular sugar, polyols are only partially digested, meaning a significant amount travels undigested into the large intestine. This undigested material creates what is known as an osmotic effect, which is the scientific basis for the digestive reaction.
The unabsorbed molecules in the large intestine draw excess water from the body’s tissues into the bowel lumen. This influx of water dramatically increases the volume and liquidity of the stool, leading to watery diarrhea. Additionally, once these sugar alcohols reach the colon, they are fermented by gut bacteria. This fermentation process produces gas, which can result in uncomfortable side effects like bloating, cramping, and flatulence alongside the watery stool.
Managing Symptoms and Prevention
The intensity of the digestive reaction is generally dependent on the amount consumed, a concept referred to as a laxative effect threshold. For many sugar alcohols, consuming a large quantity in a short period can overwhelm the digestive system and trigger symptoms. For instance, while individual tolerance varies, some sources suggest that ingesting more than 10 to 15 grams of some polyols daily can cause symptoms in sensitive people.
The most effective way to prevent this reaction is to check ingredient labels for polyols like maltitol and sorbitol before consuming sugar-free candies. If you choose to eat products containing these ingredients, limiting the serving size is important to stay below the individual tolerance threshold. If symptoms do occur, the most immediate treatment is to drink plenty of fluids to counter the water loss and prevent dehydration.