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.

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.

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 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:

Other High FODMAP Ingredients in Chewing Gum and Mints

 (a prebiotic fiber that can trigger symptoms).

 (high in fructose; note there’s a low FODMAP limit).

 (also high in fructose; note there’s a low FODMAP limit).

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.

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.

Sugar-free chewing gum and mints often contain a group of FODMAPs called polyols, which can trigger symptoms in people with IBS.
Read more about what to watch out for here.

Noba

Hidden FODMAPs in Gum and Mints