Are zero sugar gummies bad for you?: A closer look at ingredients and side effects

October 23, 2025 •

4 min read

According to Yale New Haven Hospital, consuming excessive amounts of sugar alcohols, common in zero sugar products, can cause significant gastrointestinal distress, including bloating and diarrhea. When considering, are zero sugar gummies bad for you, this is a primary concern for consumers seeking a healthier alternative to traditional sugary sweets.

Quick Summary

Zero sugar gummies often contain sugar alcohols and artificial sweeteners that can cause digestive issues when overconsumed. These alternatives are not without side effects, and moderation is crucial.

Key Points

Sugar Alcohols Cause Digestive Issues: The most significant risk from zero sugar gummies is the potential for gastrointestinal problems like gas, bloating, and diarrhea due to poorly absorbed sugar alcohols.
Moderation is Critical: A small, controlled portion is less likely to cause side effects, but overconsumption, often tempted by the zero-sugar label, is the primary cause of unpleasant symptoms.
Not Calorie-Free: While containing fewer calories than their sugary counterparts, most zero sugar gummies are not calorie-free, and they offer little nutritional value.
Blood Sugar Impact: For diabetics, it's important to remember that sugar alcohols are carbohydrates and can still affect blood sugar, though less than regular sugar. Carbohydrates from sugar alcohols must still be counted.
Check Sweetener Type: Beyond sugar alcohols, artificial sweeteners like sucralose may also impact gut health. Checking the specific sweeteners used can help determine potential side effects.
Consider Healthier Alternatives: For a truly healthy snack, opting for whole fruits or homemade gummies with natural, well-tolerated sweeteners is a better long-term choice.

Unpacking the Ingredients: Sugar Alcohols and Artificial Sweeteners

Zero sugar gummies replace standard sugars with a variety of sweeteners to achieve their low-calorie claim. The most common substitutes fall into two main categories: sugar alcohols (polyols) and high-intensity artificial sweeteners.

The role of sugar alcohols

Sugar alcohols like maltitol, sorbitol, and xylitol are the primary culprits behind the well-documented side effects of some sugar-free candy. Here's why they are used and why they can be problematic:

Lower Calories and Glycemic Index: Sugar alcohols are only partially absorbed by the body, so they contain fewer calories per gram than sugar (around 2-3 kcal/g vs. 4 kcal/g) and have a smaller impact on blood sugar levels.
Poorly Digested: Because they are not fully absorbed in the small intestine, sugar alcohols travel to the large intestine where they are fermented by gut bacteria. This fermentation process produces gas and can cause bloating, cramps, and flatulence.
Laxative Effect: The unabsorbed sugar alcohols in the large intestine draw water into the colon, which can trigger a laxative effect, leading to diarrhea. The notorious Amazon reviews about a certain brand of sugar-free gummy bears famously highlighted this severe consequence of overconsumption.
Potential Heart Risks: Emerging research has raised concerns about some specific sugar alcohols. Studies have shown an association between high circulating levels of erythritol and xylitol and an increased risk of major cardiovascular events, though more research is needed.

The use of high-intensity sweeteners

Other zero sugar gummies might use high-intensity artificial sweeteners like sucralose. While calorie-free, they come with their own set of potential drawbacks.

Possible Gut Microbiome Disruption: Some studies suggest that sucralose consumption can disrupt the balance of gut bacteria, potentially impacting digestive health and metabolism over time.
Digestive Issues: Similar to sugar alcohols, excessive sucralose intake has been linked to digestive side effects like bloating, gas, and cramps.

The Real Nutritional Impact of Zero Sugar Gummies

While marketed as a healthier alternative, zero sugar gummies are often nutritionally sparse. They offer little to no fiber, vitamins, or minerals, making them an "empty calorie" snack, even if the calorie count is lower. The appeal often lies in satisfying a sweet tooth without the guilt, but the potential side effects and lack of nutritional value should be carefully considered.

How much is too much?

Start Small: For most people, a very small serving of zero sugar gummies is unlikely to cause distress. Starting with one or two pieces is a good way to test your individual tolerance.
Read the Label: The serving size on the nutrition facts label is a critical piece of information. Some products contain high levels of sugar alcohols, and exceeding the suggested serving can quickly lead to problems.
Mind the Quantity: Many people are tempted to overeat sugar-free treats because they perceive them as consequence-free. However, this is precisely when the unpleasant digestive side effects are most likely to occur.

Healthier Alternatives to Zero Sugar Gummies

For those who want to satisfy their sweet cravings without the risks associated with sugar alcohols and artificial sweeteners, there are better options.

Whole Fruits: Fresh fruits like berries, apples, and oranges offer natural sweetness along with essential vitamins, minerals, and fiber. The fiber helps regulate digestion and mitigates the blood sugar spike from natural sugars.
DIY Gummies: Making your own gummies at home with fruit juice, gelatin, and natural sweeteners like stevia or monk fruit allows you to control all ingredients.
Naturally Sweetened Snacks: Some commercial products now use monk fruit or stevia instead of sugar alcohols. Checking the ingredient list is essential to find these alternatives.
Hydration: Sometimes a craving is really thirst in disguise. Staying hydrated with plain water or flavored carbonated water can help reduce the desire for sweet snacks.

Comparison table: Zero sugar vs. regular gummies


Feature	Zero Sugar Gummies (with sugar alcohols)	Regular Gummies (with sugar)
Sweetness Source	Sugar Alcohols (e.g., maltitol, sorbitol) and/or Artificial Sweeteners	Sucrose, Corn Syrup, Fructose
Caloric Impact	Lower; around 2-3 kcal per gram	Higher; 4 kcal per gram
Blood Sugar Impact	Less significant, but still a factor due to carbohydrate content	Significant spike in blood sugar levels
Digestive Effects	Can cause bloating, gas, and diarrhea, especially when overconsumed	Generally no laxative effect, but can cause energy crashes
Dental Health	Non-cariogenic; do not promote tooth decay	Promotes tooth decay and cavities
Nutritional Value	Minimal to none; empty calories	Minimal to none; empty calories

Conclusion: Moderation and mindful choice are key

Ultimately, whether zero sugar gummies are "bad for you" depends on consumption amount and individual tolerance. While they offer a low-calorie alternative that may be suitable for diabetics or those watching their weight, the side effects of overindulgence can be quite unpleasant due to sugar alcohols. The key takeaway is to approach these treats with caution and moderation, rather than assuming they are a consequence-free snack. Prioritize whole foods for sustained energy and nutrition, and treat zero sugar gummies as an occasional indulgence, not a daily staple. As with all dietary choices, reading the ingredient label and listening to your body's response is the most reliable approach.

To learn more about the digestive system and overall health, visit the Cleveland Clinic for reliable information on various health topics.

Frequently Asked Questions

Zero sugar gummies often contain sugar alcohols (like maltitol and sorbitol) that the body doesn't fully absorb. These compounds travel to the large intestine, where bacteria ferment them, leading to gas, bloating, and a laxative effect.

There is no universal recommendation, as tolerance varies widely by individual and by the type of sugar alcohol used. The best approach is to start with a very small portion, like one or two gummies, to test your body's reaction and never exceed the suggested serving size on the packaging.

While sugar alcohols have a lower glycemic impact than regular sugar, they are not without effect. They are still a form of carbohydrate and can raise blood sugar, so diabetics must account for them in their total carb count.

Zero sugar gummies are not calorie-free, and overconsumption can contribute to calorie intake and potential weight gain. Studies have even associated high consumption of some sugar alcohols with increased body fat.

Healthier alternatives include whole fruits, which provide fiber and nutrients, or making your own gummies at home using natural sweeteners like stevia or monk fruit. Some commercial brands also use these alternative sweeteners.

Not all sugar-free candies are inherently bad, but it depends on the sweeteners used and the quantity consumed. Those using sugar alcohols pose a higher risk of digestive issues, while those with natural, non-caloric sweeteners like stevia are often better tolerated.

Haribo's sugar-free gummies were notoriously linked to severe digestive issues, including diarrhea, caused by the sugar alcohol maltitol. Following extensive consumer backlash, the product was discontinued in some markets.