Sofia Antonsson, registered dietitian and founder of Belly Balance

Sugar-free gum, mints and protein bars sound like a kind choice. Your gut does not always agree.

Many sugar-free products are sweetened with sugar alcohols, also called polyols. The most common are xylitol, sorbitol, maltitol and erythritol. They taste sweet but have fewer calories than sugar. That is why they are often marketed as the healthy choice, but for the gut that is not always true.

They are found in far more than chewing gum. Throat lozenges, sugar-free jam, protein bars, low-sugar ice cream and some supplements often contain polyols. Sometimes several kinds in the same product.

Why your gut reacts

polyols are the P in FODMAP. They are poorly absorbed in the small intestine, draw in water and ferment in the large intestine. The result can be wind, bloating and loose stools. Large amounts cause symptoms in most people, and if you have IBS much less is often enough.

This is something we dietitians see all the time. When we go through what a client eats during the day, sugar-free gum or mints turn up surprisingly often. Stopping them can be enough to reduce the bloating.

It is easy to miss, because we rarely think of chewing gum as food. But ten pieces a day adds up to quite a lot of polyols.

New research on xylitol

Xylitol has recently had attention for another reason. In August 2026 a large study of almost 18,000 people was presented, in which those with the highest blood levels of xylitol had a higher risk of heart attack and stroke. The study shows a link, not that xylitol causes heart problems, and more research is needed. It is still another reason not to eat large amounts.

How to think about it

You do not need to worry about toothpaste with xylitol, as most of it is rinsed out. It is the habit of chewing sugar-free gum all day or eating sugar-free sweets and protein bars every day that can show. Read the ingredient list. polyols often end in -itol, and xylitol may appear as E967.

Even products that are not called sugar-free can contain polyols, such as some protein products and gluten-free bakes. That is why the ingredient list tells you more than the front of the pack. The scanner in the app makes it easier to check products right there in the shop.

A little ordinary sugar now and then is, for most people, a better choice for the gut than large amounts of sweeteners.

If you want to cut down on sugar, it is better to get your taste buds used to less sweetness than to swap sugar for sweeteners. It takes a few weeks, then it usually feels natural.

Use the scanner in the app to check products while you shop, and the FODMAP lists show what usually works for a sensitive gut.

Sources: ESC Congress 2026, CLSA and EPIC-Norfolk.