What Is Sorbitol and Mannitol?
The “P” in FODMAP stands for Polyols. Polyols are a specific group of sugar alcohols. Sugar alcohols are carbohydrates, not to be confused with the alcohol found in beer and wine! The two specific polyols that are considered as FODMAPs are Sorbitol and Mannitol.
Sorbitol and Mannitol are found naturally in certain fruits (such as stone fruits), vegetables (such as cauliflower and corn), and mushrooms. Since they provide a sweet taste and have less energy than sugar, they are also commonly used as sweeteners in food products such as diet lollies, chewing gum and beverages.
Why do some people have issues with Sorbitol and Mannitol?
In all people with or without IBS, polyols, including sorbitol and mannitol, are partially absorbed in the gut. Due to their osmotic effects, polyols draw fluid into our large intestine. When consumed in excess amounts, polyols may lead to symptoms of excess flatulence and diarrhoea. Therefore, you will see the statement “Excess consumption may have a laxative effect.” on the packaging of food containing polyols as ingredients. IBS sufferers can be more sensitive to the effect and may suffer from IBS symptoms of abdominal pain, excessive wind and changed bowel habits after consuming polyols. Research suggests that 5g of sorbitol is enough to trigger gastrointestinal symptoms in over 50% of people, and over 70% of people with IBS.
How do I know if the food products contain polyols?
Polyols are either listed in the ingredient list as the type of polyols or their E-number. E-number is an international numbering system for all food additives. For example, if a product contains sorbitol, you will see ‘Sorbitol’, ‘E 420’ or ‘additive 420’ in the the ingredient list.
(Image from NSW Health.)
Following is the list of polyols used in food products and their E-number:
Sorbitol (420)
Mannitol (421)
Maltitol (965)
Xylitol (967)
Erythritol (968)
Isomalt (953)
The two particular polyols you need to pay attention to when following a low FODMAP diet are Sorbitol and Mannitol. Erythritol is not a FODMAP, as it is generally well absorbed in our small-intestine, however, recent research has shown that it can worsen fructose malabsorption. Consequently, it is typically avoided during the elimination phase of the low FODMAP Diet.
What are examples of foods that are high in Sorbitol and/or Mannitol? What are the low FODMAP substitutes?
Following are lists of examples of foods naturally high in Sorbitol and/or Mannitol and their low FODMAP substitutes:
This is not an extensive list. Download the FODMAP Friendly App to find out more!
Interested to learn more about FODMAPs?
If you are following a low FODMAP diet, use the FODMAP Friendly App as a guide to see which particular FODMAPs are present in your food! Our app and website also contain hundreds of FODMAP Friendly certified products including breads, pasta, sauces, snacks, beverages, desserts and more!
Thanks for reading about the Polyols! If you would also like to refresh about the other FODMAPs, including Fructans & Galacto-oligosaccharides (GOS), Lactose and Fructose, headover to our website’s blog section to read!
