If you have irritable bowel syndrome, or IBS, or any other functional gut disorder that makes you intolerant to the laxative effect of sugar alcohols, you have probably eliminated many of the sugar-free products that are sweetened with isomalt, mannitol, maltitol, xylitol and sorbitol. Sugar-free gums, sugar-free desserts and candies as well as sugar-free chocolate are often sweetened with sugar alcohols, so carefully read food labels if you do not tolerate them well. Some fresh fruits also contain significant amounts of two of the sugar alcohols: sorbitol and mannitol.
Low Mannitol and Sorbitol Fruits
Fruits with a low mannitol and sorbitol content are a safe option if you are intolerant or sensitive to sugar alcohols. For example, banana, blueberry, cantaloupe, grapefruit, grapes, kiwifruit, oranges, pineapple, rhubarb and strawberries have both a low mannitol and low sorbitol content. However, large servings of fruits eaten at once, even if they have a low sugar alcohol content, could result in a significant amount of sorbitol or mannitol and cause symptoms of diarrhea, bloating, abdominal pain or flatulence in some sensitive people.
High Mannitol Fruits
Watermelon is one of the only fruits with a high mannitol content. Avoid watermelon if you know that this type of sugar alcohol induces unpleasant side effects for you.
High Sorbitol Fruits
Sorbitol is more common in fresh fruits than mannitol. Avoid fruits like apples, apricots, blackberries, pears, nectarines and plums, which have the highest sorbitol content. Cherries and lychees have a moderate sorbitol content and you should only consume them in very small amounts. Avocados also contain significant amounts of sorbitol. Fruit juices, especially apple juice and pear juice, are also high in sorbitol.
Vegetables and Sugar Alcohols
If you need to watch your sugar alcohol intake, you will also need to avoid some vegetables in addition to the fruits with a high sugar alcohol content. For example, cauliflower, mushrooms and snow peas are rich in mannitol. Celery and sweet potatoes contain moderate amounts of mannitol and you should consume them in very small amounts.
References
- "Journal of the American Dietetic Association"; Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management; Susan J. Shepherd and Peter R. Gibson; 2006
- "Practical Gastroenterology"; Clinical Ramifications of Malabsorption of Fructose and Other Short-chain Carbohydrates; Jacqueline S. Barrett and Peter R. Gibson; August 2007
- "The Low-FODMAP Diet"; Monash University; 2010
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