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When following a low FODMAP diet, it’s easy to overlook small products like chewing gum and mints. Many of these contain sugar alcohols, which are a source of FODMAPs. Here’s what you need to know about sugar alcohols and other ingredients to be aware of on a low FODMAP diet.

What Are Sugar Alcohols?

Sugar alcohols are a group of FODMAPs often used as sweeteners in sugar-free products like chewing gum and mints. They occur naturally in some fruits and vegetables but are also used industrially to add sweetness without sugar. The most common sugar alcohols are sorbitol, mannitol, xylitol, lactitol, isomalt, erythritol, and maltitol.

These ingredients can cause symptoms like bloating, gas, stomach pain, and diarrhea, especially when consumed in large amounts.

How Do Sugar Alcohols Affect the Gut?

Sugar alcohols are high FODMAP, meaning they can be hard to digest, particularly for people with IBS. When sugar alcohols aren’t fully absorbed in the small intestine, they draw water into the intestines and move to the large intestine, where gut bacteria break them down. This can lead to gas production, bloating, and loose stools—which is why many products with these ingredients warn that large amounts may have a laxative effect.

Erythritol – A Special Sugar Alcohol

Erythritol is a sugar alcohol found in chewing gum and mints. Research suggests erythritol may cause mild symptoms like gas and bloating, but its effects on people with IBS haven’t been thoroughly studied yet. Some tolerate erythritol better than other sugar alcohols, but it’s important to test your own tolerance, as reactions vary.

How Sugar Alcohols Hide in Ingredient Lists

Sugar alcohols can be tricky to spot, as they’re sometimes listed with E-numbers. Here are common E-numbers for sugar alcohols:

• E420 – Sorbitol
• E421 – Mannitol
• E953 – Isomalt
• E965 – Maltitol
• E966 – Lactitol
• E967 – Xylitol
• E968 – Erythritol

Other High FODMAP Ingredients in Chewing Gum and Mints

Besides sugar alcohols, watch out for:

• Fruit juice concentrate (may contain high FODMAP fructose).
• Inulin (a prebiotic fiber that can trigger symptoms).
• Chicory root fiber (often contains inulin).
• Agave syrup (high in fructose; note there’s a low FODMAP limit).
• Honey (also high in fructose; note there’s a low FODMAP limit).

What to Avoid

As a general rule, avoid products labeled "sugar-free," as they often contain sugar alcohols. Also, be aware that sugary products may contain both sugar alcohols and other FODMAPs like fructose.

That said, many artificial sweeteners (e.g., aspartame, acesulfame K, sucralose) are considered low FODMAP. So some sugar-free products are safe—but if you’re unsure, it’s best to avoid them until you confirm the ingredients.

Use the App to Find Alternatives

A good way to avoid problems is to check which gums and mints are low FODMAP in the app. You can scan a product or search the app to see if it’s safe.