Where is sorbitol commonly found?

Sorbitol has many uses and is most well-known for being in various foods. It is added to chewing gum, baked goods, ice cream, and beverages. It is also used in syrups, tablets, and mixtures as well as toothpaste, creams, and lotions as a moisturizer and texture stabilizer.

Sorbitol is also found in natural fruits and berries. It's most abundant in apples, pears, plums, cherries, apricots, peaches, nectarines, and dried dates.

What's the catch?

Sorbitol's popularity is justified as it's less sweet than sugar. It contains only 2.6 calories per gram, which is one and a half times less than sugar, plus it has a low glycemic index of only 9 units. This makes it an ideal ingredient for diabetics and those trying to lose weight However, the average person cannot digest large amounts of sorbitol as more than 20-30 grams per day can cause flatulence, bloating, diarrhea, and other GI problems. Even minimal doses of sorbitol can cause a similar reaction in people suffering from sorbitol intolerance.

Sorbitol intolerance is related to its poor digestibility in the small intestine. In some people, the enzyme systems do not work efficiently enough, which leads to sorbitol in the large intestine, where it becomes the cause of unpleasant symptoms. Sorbitol intolerance is much less commonly understood than, for example, gluten intolerance. Therefore, a person can suffer from stomach problems for years, while dieting and continuing to chew their favorite "healthy" sugar-free gum.

In the composition of products, sorbitol is denoted by E420.

Who is at risk?

Increased sensitivity to sorbitol is most often experienced by people with the following:

• Irritable bowel syndrome (IBS)
• Enzyme disorders, including carbohydrate malabsorption
• Other types of food intolerances

A blood test in a lab or at home can determine whether you have a sensitivity to sorbitol. If the test is negative, you can safely consume products with sorbitol in moderate amounts and not worry. However, if the test is positive you will have to give up food and drinks containing sorbitol so that the state of the gastrointestinal tract returns to normal. As your health improves, food containing sorbitol in small amounts can be returned to your diet.

30 January 2025