What Is Sorbitol?
Sorbitol is a type of sugar alcohol (or polyol) that occurs naturally in small amounts in fruits like apples, pears, and peaches. In commercial food production, it’s synthesized from glucose and used as a low-calorie sweetener, humectant, and bulking agent in sugar-free products.
While not as sweet as sugar (about 50–60% as sweet), Sorbitol delivers fewer calories—about 2.6 kcal/g—and is popular in “sugar-free” or “reduced sugar” items like gum, candy, toothpaste, and diet foods.
Key Facts About Sorbitol
✅ Lower Calorie Than Sugar
Sorbitol provides fewer calories than sugar (2.6 vs. 4 per gram), making it a useful sweetener in calorie-conscious and diabetic-friendly foods. However, it’s not calorie-free.
✅ Low Glycemic Impact
Sorbitol has a glycemic index of 9, meaning it has a minimal effect on blood sugar and insulin levels. It’s often used in products for people with diabetes.
✅ Tooth-Friendly
Like other sugar alcohols, Sorbitol is non-cariogenic, which means it doesn’t promote tooth decay. That’s why it’s often used in sugar-free chewing gum and dental care products.
❌ Can Cause Digestive Issues
Sorbitol is slowly absorbed in the small intestine and fermented in the large intestine. This can lead to bloating, gas, and diarrhea—especially in high amounts or in sensitive individuals.
People with IBS or those following a low-FODMAP diet are often advised to avoid Sorbitol, as it’s a fermentable sugar alcohol that can aggravate symptoms.
❌ Less Sweet Than Sugar
Sorbitol’s sweetness is only about 60% that of sucrose, so larger quantities are needed to match sugar’s taste—raising the risk of digestive upset when consumed in excess.
How Sorbitol Works in the Body
After ingestion, Sorbitol is partially absorbed in the small intestine. The unabsorbed portion moves into the colon, where it’s fermented by gut bacteria. This fermentation produces short-chain fatty acids and gases, which may lead to gastrointestinal discomfort in some people.
Because Sorbitol is slowly metabolized and not converted into glucose efficiently, it has minimal impact on blood glucose levels, but can accumulate in people with certain metabolic conditions (e.g., hereditary fructose intolerance).
Common Uses of Sorbitol
Sorbitol serves several roles in food and pharmaceutical products:
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Sweetener in sugar-free candies, gums, baked goods
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Humectant (retains moisture) in cookies and nutrition bars
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Thickener in low-sugar ice creams or syrups
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Binder in tablets and lozenges
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Stabilizer in toothpaste and mouthwash
Is Sorbitol Safe?
Sorbitol is approved for use in food by health authorities including the FDA, EFSA, and WHO. However, products containing Sorbitol over a certain threshold must carry a warning: “Excess consumption may have a laxative effect.”
Most people tolerate Sorbitol in small amounts (under 10g per day), but doses above 20g can often cause digestive upset. Children and individuals with gastrointestinal sensitivities may be more vulnerable.
Sorbitol vs Other Sweeteners
| Feature | Sorbitol | Sugar | Allulose | Maltodextrin | Stevia |
|---|---|---|---|---|---|
| Calories (per gram) | 2.6 | 4 | 0.1 | 4 | 0 |
| Sweetness vs Sugar | ~60% | 100% | ~70% | 100% | 200–300% |
| Blood Sugar Impact | Very Low | High | None | High | None |
| Aftertaste | Slight | None | None | None | Bitter (sometimes) |
| Digestive Side Effects | Likely at high doses | Rare | Rare | Possible | Rare |
Bottom Line
Sorbitol offers a reduced-calorie alternative to sugar, with minimal impact on blood sugar and no risk to dental health. However, it comes with a trade-off: digestive side effects are common at higher doses. It’s best used in moderation, especially by those with sensitive guts or on low-FODMAP diets.