Artificial Sweeteners
Various (Aspartame, Sucralose, Saccharin)
High FODMAP
Digestive Irritant
Synthetic
Various artificial sweeteners packets and products

FODMAP/SIBO Rating

Be careful

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

Fermentation Level:
High

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

Processing Effects

Heat stable - can be used in baking

Highly soluble in both hot and cold liquids

Stacking Considerations

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

Reintroduction Guidelines
  1. Start with 1/4 packet in a beverage
  2. If tolerated, increase to 1/2 packet after 3 days
  3. Gradually increase to 1 full packet over a week
  4. Monitor symptoms carefully for 48 hours after each increase

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

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

Individual Variables

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