Is Erythritol Low FODMAP?

Erythritol & the Low FODMAP Diet

Erythritol is a polyol just like sorbitol and mannitol, which means it might trigger gastrointestinal symptoms for some people. Research also shows that erythritol can increase fructose malabsorption, which is an important consideration when challenging excess fructose (1).

Let’s look at what erythritol is and if you should avoid it during the first phase of the low FODMAP diet.

What is erythritol?

Erythritol is a four-carbon sugar alcohol that is well absorbed in our small intestines when compared to the high FODMAP sugar alcohols (sorbitol, mannitol, xylitol, maltitol or isomalt) (1). Research indicates that only 10% of the erythritol ingested makes it to our large intestine, and unlike other polyols our gut bacteria do not rapidly ferment erythritol in our large intestines (1 3). This means erythritol is less like to trigger gut symptoms, but it could still be problematic for some people.  

The effect erythritol has on symptoms hasn’t been well studied in people with Irritable Bowel Syndrome, and it’s recommended that you avoid it during the first phase of the low FODMAP diet.

Can you eat erythritol while on the low FODMAP diet?

If you are in the first phase of the low FODMAP diet, then we suggest you have a look at the products you are regularly eating. If you are frequently eating a product that contains erythritol, then we’d recommend you remove the product until your symptoms settle, then you can test your tolerance to the product.

Where is erythritol found?

Erythritol is found naturally in some fruits, mushrooms, and fermented foods like sherry, wine, and soy sauce (1 8). On the low FODMAP diet some wines, soy sauce, and certain fruits are considered low FODMAP and do not need to be removed from the diet. Erythritol can also be semi-artificially produced by the fermentation of glucose, derived from wheat or cornstarch, by using non-pathogenic yeasts (8). This type of erythritol is used as an artificial sweetener in chewing gum, confectionery, jams, coffee syrups, beverages, and sugar substitutes (it is often added to stevia sugar substitutes like Natvia and Truvia) (1 6 7 8).

Final Thoughts

While erythritol is less likely to trigger gastrointestinal symptoms compared to other high FODMAP polyols, it’s still recommended that you avoid products containing it until you have finished the first phase of the low FODMAP diet. When you are ready, you can test your tolerance levels to products containing erythritol as an ingredient.

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