Can you have sorbitol on low FODMAP? A guide to polyols and your diet

October 18, 2025 •

3 min read

According to Monash University, a leading authority on FODMAPs, sorbitol is classified as a high FODMAP sugar alcohol. Understanding if you can have sorbitol on low FODMAP is crucial for managing symptoms of conditions like Irritable Bowel Syndrome (IBS) effectively. This guide explains why sorbitol causes digestive issues and how to navigate it in your diet.

Quick Summary

Sorbitol is a high FODMAP polyol that is poorly absorbed in the small intestine, leading to fermentation and gastrointestinal symptoms. It is found naturally in certain fruits and is added as an artificial sweetener in many processed foods. Strict avoidance is recommended during the elimination phase of the low FODMAP diet, followed by a reintroduction phase to test individual tolerance.

Key Points

Sorbitol is High FODMAP: As a polyol, sorbitol is not permitted during the elimination phase of a low FODMAP diet.
Poor Absorption Causes Symptoms: Sorbitol draws water into the intestine and is fermented by gut bacteria, causing bloating, gas, and diarrhea.
Hidden in Processed Foods: Sorbitol (E420 or glucitol) is often found in 'sugar-free' products like gum and sweets.
Naturally Occurs in Fruits: Many common fruits, including apples, pears, and stone fruits, are naturally high in sorbitol.
Determine Individual Tolerance: After the elimination phase, reintroduce sorbitol under professional guidance to find your personal tolerance level.
Safe Alternatives Exist: Low FODMAP sweeteners like maple syrup, stevia, and table sugar can be used in place of sorbitol.

What is Sorbitol and Why is it High FODMAP?

Sorbitol is a sugar alcohol, or polyol, that is naturally present in some fruits and vegetables and is also manufactured for use as a low-calorie artificial sweetener. For individuals with a sensitive gut, consuming sorbitol can lead to digestive distress because it is poorly absorbed by the small intestine.

When unabsorbed sorbitol travels to the large intestine, it creates two main problems. First, it pulls water into the bowel due to its osmotic effect, which can result in diarrhea. Second, the gut bacteria in the large intestine ferment the sorbitol, producing gas that can cause bloating, pain, and flatulence. These combined effects are why sorbitol, as a polyol, falls under the 'P' in FODMAP and must be restricted during the elimination phase of the diet.

Where Sorbitol Hides: Natural and Artificial Sources

Sorbitol can be a "sneaky FODMAP" because it is present in both natural, healthy foods and in a wide range of processed products. Being vigilant about reading labels is key to avoiding it.

Natural Sources of Sorbitol

Stone Fruits: Peaches, plums, apricots, cherries, and nectarines are all common sources of sorbitol.
Pome Fruits: Apples and pears contain significant amounts of sorbitol, often alongside other FODMAPs like fructose.
Dried Fruits: Prunes, raisins, and dates are highly concentrated sources of sorbitol.
Other Fruits: Blackberries, lychees, and watermelon also contain high levels.
Vegetables: While not as common, some vegetables like sweetcorn contain sorbitol.

Artificial and Processed Sources

Sweeteners and Additives: Sorbitol is often found in sugar-free products, labeled as E420 or glucitol.
Confectionery: Look for it in sugar-free gum, candies, and breath mints.
Baked Goods: Processed baked goods and some protein bars may use sorbitol as a sweetener.
Beverages: Diet sodas and certain juices can contain added sorbitol.
Medications: Liquid medications like cough syrups may use sorbitol for sweetness.

Navigating the Low FODMAP Diet and Sorbitol

The low FODMAP diet involves three phases: elimination, reintroduction, and personalization.

Phase 1: Elimination

During the initial elimination phase, you must strictly remove all sources of sorbitol from your diet. This includes high-sorbitol fruits, vegetables, and any processed products containing the sweetener. The Monash University FODMAP Diet App is the gold standard for accurately identifying foods and their FODMAP content, as online lists can be unreliable.

Phase 2: Reintroduction

Once your symptoms have subsided, you can begin the reintroduction phase with the guidance of a dietitian. This involves systematically testing different FODMAP groups, including sorbitol, to determine your personal tolerance level. Some individuals may discover they can tolerate a small amount of sorbitol, while others must continue to avoid it. For those with IBS-C, controlled reintroduction of some polyols may even help with constipation.

Phase 3: Personalization

Based on your reintroduction results, you can build a long-term, personalized diet that includes foods you can tolerate while excluding those that trigger symptoms.

Low FODMAP Alternatives to Sorbitol

Fortunately, there are many low FODMAP alternatives for sweeteners and high-sorbitol foods.


High Sorbitol Food	Low FODMAP Alternative
Apples	Blueberries, cantaloupe, kiwifruit
Pears	Mandarin, orange, pineapple
Peaches	Grapes, strawberries (in moderation)
Sugar-free gum	Standard gum (chew only one or two pieces), or avoid altogether
Sorbitol (E420)	Maple syrup, stevia, sucralose, rice malt syrup

Conclusion

In summary, you cannot have sorbitol during the elimination phase of the low FODMAP diet because it is a high FODMAP polyol known to trigger digestive symptoms in sensitive individuals. However, this does not mean it is off-limits forever. By working through the reintroduction phase, you can discover your personal tolerance and enjoy a broader range of foods over time. Always consult a dietitian to ensure the low FODMAP diet is implemented safely and effectively.

For more detailed information and an up-to-date food database, refer to the Monash University FODMAP Diet App.

Frequently Asked Questions

Sorbitol is a type of sugar alcohol, also known as a polyol, found naturally in some fruits and vegetables. It is also manufactured as an artificial sweetener for many diet and sugar-free products.

Sorbitol is poorly absorbed in the small intestine. This malabsorption causes it to draw water into the bowel, leading to diarrhea, and to be fermented by gut bacteria in the large intestine, causing gas and bloating, all of which are common IBS symptoms.

During the initial elimination phase of the low FODMAP diet, you must avoid sorbitol completely. However, some individuals can tolerate small amounts, which is tested during the reintroduction phase.

Yes, on food products, sorbitol must be listed in the ingredients, often by name or as the food additive number E420. In medications, however, it may only be listed as an inactive ingredient, so it's important to consult your pharmacist.

Safe low FODMAP sweeteners include table sugar (sucrose), maple syrup, rice malt syrup, stevia, and sucralose. Erythritol is another option, though it is best used in moderation.

If you accidentally consume sorbitol, don't panic. Simply return to strictly following the diet for a few days until any potential symptoms subside. Use this as a learning opportunity to be more aware of ingredients in both food and medication.

No, sorbitol in toothpaste is generally not an issue as it only causes problems when ingested and malabsorbed. As long as you spit out and rinse thoroughly, it should not trigger symptoms.