FODMAP/SIBO Rating
Serving Size Consideration: 1-2 packets or tablets per serving
Safe Serving Size: 1 packet or tablet per serving
Active Compounds: Polyols (sugar alcohols) including sorbitol, xylitol, mannitol, and maltitol
Digestive Impact
Why it's problematic: High in sugar alcohols which can cause significant digestive distress
Specific symptoms: Bloating, gas, diarrhea, and stomach cramps
Typical reaction time frame: 30 minutes to 4 hours after consumption
Individual variation: Tolerance varies significantly between individuals and types of sweeteners
Safe Alternatives
Substitution ratio: 1 packet artificial sweetener = 1 tsp natural sweetener
Heat stable - can be used in baking
Highly soluble in both hot and cold liquids
Avoid combining with:
- xylitol
- sorbitol
- mannitol
- maltitol
Safe complementary foods: Can be used with most foods, but best to avoid combining with other FODMAP sources
- Start with 1/4 packet in a beverage
- If tolerated, increase to 1/2 packet after 3 days
- Gradually increase to 1 full packet over a week
- Monitor symptoms carefully for 48 hours after each increase
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- sugar-free gum
- diet sodas
- protein bars
- sugar-free candies
- sugar-free desserts
Alternative names: aspartame, sucralose, saccharin, acesulfame-K, neotame
Factors affecting tolerance:
- Overall gut health
- Type of artificial sweetener
- Total daily polyol intake
- Individual sensitivity to synthetic substances
Tip: Keep a food diary to identify which specific artificial sweeteners you can tolerate