Sugar-free candy offers a sweet taste without the sugar, making it a popular choice for many. However, a common question arises regarding its potential to cause digestive upset, specifically diarrhea. The answer is yes, sugar-free candy can indeed lead to diarrhea and other gastrointestinal discomforts in some individuals. This effect is primarily due to certain ingredients used as sugar substitutes in these products.
Culprit Ingredients
The ingredients most commonly responsible for digestive issues in sugar-free candies are known as sugar alcohols, also called polyols. These compounds occur naturally in some fruits and vegetables, but they are also manufactured for use as sweeteners and bulking agents in processed foods. Common sugar alcohols found on ingredient labels often end in “-ol,” such as sorbitol, xylitol, mannitol, maltitol, erythritol, lactitol, and isomalt. Hydrogenated starch hydrolysates (HSH) are another type of sugar alcohol.
Sugar alcohols provide sweetness with fewer calories than regular sugar, making them attractive for sugar-free formulations. It is important to distinguish these from artificial sweeteners like sucralose or aspartame, which generally do not cause diarrhea. Sugar alcohols are the primary concern for laxative effects.
How Sugar Alcohols Affect Digestion
The digestive impact of sugar alcohols stems from their incomplete absorption in the small intestine. Unlike regular sugars, which are quickly broken down and absorbed, sugar alcohols are large molecules that your body struggles to fully digest. This means a significant portion of them travels undigested into the large intestine.
Once in the large intestine, unabsorbed sugar alcohols create an osmotic effect, drawing water into the bowel. This increased water content contributes to a laxative effect, leading to loose stools or diarrhea. Additionally, gut bacteria in the large intestine ferment these undigested sugar alcohols. This fermentation process produces gases, which can result in bloating, abdominal pain, and general gastrointestinal discomfort. The severity of these symptoms can vary depending on the type and amount of sugar alcohol consumed, with erythritol generally being better tolerated than others.
Smart Consumption and When to Be Concerned
Consuming sugar-free candy in moderation is key to minimizing potential digestive side effects. Individual tolerance to sugar alcohols varies widely. For instance, consuming more than 20 grams of sorbitol or around 30-40 grams of maltitol can often lead to diarrhea, although some individuals may experience symptoms at lower amounts.
To make informed choices, reading food labels is important. Look for ingredients ending in “-ol” such as sorbitol, xylitol, or maltitol, as well as hydrogenated starch hydrolysates. The higher these ingredients appear on the list, the greater their concentration in the product. If you experience persistent or severe diarrhea lasting more than a few days after consuming sugar-free candy, it is advisable to contact a healthcare provider. Other concerning symptoms that warrant medical attention include severe abdominal pain, signs of dehydration like excessive thirst or reduced urination, fever, blood in the stool, or unexplained weight loss.