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Mannitol
D-Mannitol
High FODMAP
Sugar Alcohol
Slow-digesting
White crystalline powder of mannitol

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Typically found as an additive or in sugar-free products

Safe Serving Size: Should be avoided on low FODMAP diet

Active Compounds: Sugar alcohol (polyol) that is poorly absorbed in the small intestine

Fermentation Level:
High

Digestive Impact

Why it's problematic: Highly problematic for FODMAP-sensitive individuals

Specific symptoms: Bloating, gas, diarrhea, abdominal pain

Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

maple syrup

Maple syrup

rice milk

Rice milk

almond milk

Almond milk

Substitution ratio: 1:1 replacement for sweeteners

Processing Effects

Heat processing does not reduce mannitol content

Freezing does not affect mannitol levels

Stacking Considerations

Avoid combining with:

  • xylitol
  • sorbitol
  • maltitol

Safe complementary foods: Can be balanced with easily digestible foods like rice, cucumber, and orange

Reintroduction Guidelines
  1. Wait until symptoms are well-controlled on low FODMAP diet
  2. Start with tiny amounts (0.1g) in isolated testing
  3. Increase gradually over several days if no reaction
  4. Monitor symptoms for 24-48 hours after each test

Signs of success: No digestive symptoms within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • sugar-free gum
  • mints
  • cough drops
  • protein bars
  • artificial sweeteners

Alternative names: E421, sugar alcohol, polyol, sugar-free sweetener

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Total FODMAP load
  • Individual tolerance threshold

Tip: Keep a food diary to track your personal tolerance levels and reactions