How Harmful Is Sugar Alcohol for Your Health?

January 10, 2026 •

3 min read

According to the Yale New Haven Hospital, a common side effect of consuming sugar alcohols in excessive amounts is bloating and diarrhea. Often seen as a 'healthier' alternative to sugar, how harmful is sugar alcohol, and what are the true implications for your well-being?

Quick Summary

An examination of sugar alcohol's effects reveals potential for gastrointestinal upset like gas, bloating, and a laxative effect, particularly with excessive consumption. Recent studies also link some sugar alcohols, like erythritol, to increased cardiovascular risks in susceptible individuals. Their varying impact on blood sugar and dental health makes a careful, moderated approach necessary.

Key Points

Moderate amounts are generally safe: For most healthy people, consuming sugar alcohols in moderation does not pose significant harm, though individual tolerance varies.
Excessive intake causes digestive issues: Overconsumption frequently leads to gastrointestinal problems such as gas, bloating, and diarrhea, as the body does not fully absorb them.
Some types carry cardiovascular risks: Recent research has linked high circulating levels of erythritol to an increased risk of heart attack and stroke, especially for those with existing heart conditions.
They are a better choice for dental health: Unlike regular sugar, sugar alcohols do not cause tooth decay, and some, like xylitol, may actively prevent it.
They affect blood sugar less than sugar: Sugar alcohols generally cause a smaller increase in blood sugar and insulin levels compared to table sugar, making them popular for diabetics and low-carb diets.
Check labels carefully: Many processed foods labeled as 'sugar-free' or 'no added sugar' contain sugar alcohols, and their total carbohydrate impact should be considered.
Xylitol is toxic to dogs: A specific warning for pet owners: xylitol is highly poisonous to dogs and can cause severe health complications or death.

Understanding Sugar Alcohols: What Are They?

Sugar alcohols, also known as polyols, are a type of carbohydrate used as low-calorie sweeteners in various sugar-free and diet products. They differ from traditional sugar and alcohol chemically but activate sweet taste receptors. Found naturally in fruits and vegetables, they are frequently produced commercially. Common examples include xylitol, erythritol, sorbitol, and maltitol. Their appeal lies in offering sweetness with fewer calories and a reduced impact on blood sugar compared to sucrose.

The Health Benefits: The Appeal of Sugar Alcohols

Sugar alcohols are popular due to several advantages over regular sugar, benefiting various individuals:

Lower Calorie Content: Providing between 0 and 3 calories per gram, they are a lower-calorie alternative to sugar's 4 calories per gram, aiding weight management.
Reduced Blood Sugar Impact: They are only partially absorbed, resulting in a minimal effect on blood sugar and insulin, making them suitable for people with diabetes.
Dental Health Benefits: Oral bacteria cannot ferment sugar alcohols, preventing the acid production that causes cavities. Xylitol, for instance, is used in dental products for this reason.

The Digestive Harm: A Common Side Effect

Digestive issues are a well-known consequence of consuming sugar alcohols. Due to incomplete absorption in the small intestine, they reach the large intestine where gut bacteria ferment them. This process can cause gastrointestinal symptoms, with severity depending on the type and amount consumed.

Digestive Concerns from Sugar Alcohols

Gas and Bloating: Bacterial fermentation in the colon generates gas, leading to bloating and flatulence.
Diarrhea and Laxative Effect: Sugar alcohols draw water into the intestines, potentially causing a laxative effect in larger amounts. Products with sorbitol and mannitol include warnings about this.
Individual Sensitivity: Those with sensitive digestive systems, like individuals with IBS, are particularly prone to these effects. Sugar alcohols are classified as FODMAPs, known triggers for IBS symptoms.

The Cardiovascular Question: Recent Research Findings

Beyond digestive concerns, recent studies have raised questions about specific sugar alcohols, especially erythritol, and long-term health. Research suggests a link between high circulating erythritol levels and increased risk of major cardiovascular events like heart attack and stroke. Erythritol may enhance blood clotting, a concern for those with heart disease or related risks. While more studies are needed, these findings warrant caution, particularly for individuals at risk of cardiac events.

Comparison: Sugar vs. Sugar Alcohol

A comparison highlights the distinct profiles of sugar and sugar alcohols. While sugar is linked to high calorie intake and risks like obesity and diabetes, sugar alcohols present their own set of pros and cons.


Feature	Table Sugar (Sucrose)	Sugar Alcohols (e.g., Sorbitol, Xylitol)
Calories	Approximately 4 per gram	Approximately 0-3 per gram
Blood Sugar Impact	High Glycemic Index (GI), causes rapid spikes	Low Glycemic Index, minimal impact on blood sugar
Dental Health	Contributes to tooth decay	Non-cariogenic; some (like xylitol) prevent cavities
Digestive Effect	Easily digested; minimal gas/bloating unless intolerant	Incomplete digestion can cause gas, bloating, and diarrhea
Cardiovascular Risk	High intake linked to increased risk factors (obesity, diabetes)	Recent research suggests association between high erythritol levels and increased risk of cardiovascular events

Determining How Much is Too Much

Tolerance for sugar alcohols varies individually and depends on the specific type consumed. The FDA considers sugar alcohols "Generally Recognized As Safe" (GRAS) but advises moderation.

General Guideline: Limiting intake to under 10-15 grams daily is often suggested to avoid digestive upset.
Sorbitol: Over 20 grams can cause significant digestive issues.
Xylitol: Generally well-tolerated, but large doses (over 70g) can cause problems.
Erythritol: Less likely to cause digestive issues, but recent cardiovascular concerns suggest caution, especially for those with heart conditions.

Checking nutrition labels is important, as the total carbohydrate count, even in "sugar-free" products, can indicate potential effects on blood sugar and digestion.

The Verdict: Proceed with Caution

The harm potential of sugar alcohol is multifaceted, depending on quantity, type, and individual health. While they offer benefits like reduced calories, minimal blood sugar impact, and dental protection, these must be balanced against potential risks. Moderate intake is likely safe for most healthy people, causing only minor digestive issues. However, those with sensitive stomachs, IBS, or existing cardiovascular conditions should be more cautious. Prioritizing whole, unprocessed foods and natural sweetness from sources like fruit is the healthiest approach, rather than relying heavily on any sugar substitutes. Consulting a healthcare provider is advisable for personalized guidance.

Frequently Asked Questions

The primary risk of consuming excessive amounts of sugar alcohol is gastrointestinal distress, including gas, bloating, and a laxative effect due to incomplete absorption in the small intestine.

No, the potential for harm varies by type. Erythritol is generally well-tolerated digestively, but recent cardiovascular concerns have been raised. Other types like sorbitol and maltitol are more likely to cause significant digestive upset in larger doses.

While sugar alcohols affect blood sugar far less than regular sugar, they are not carbohydrate-free and can cause a slight rise. People with diabetes should monitor their blood glucose when consuming foods with sugar alcohols.

Xylitol is highly toxic to dogs because their bodies mistake it for sugar and release a large amount of insulin, which can lead to dangerously low blood sugar and liver failure.

Common sugar alcohols typically end in "-ol" and include xylitol, erythritol, sorbitol, and maltitol. Checking the nutrition label for the "Total Carbohydrate" and "Sugar Alcohol" lines can help identify them.

Sugar alcohols contain fewer calories than sugar, but they are not calorie-free. Consuming large quantities, especially in processed foods, can still contribute to weight gain if overall calorie intake is not controlled.

Individuals with IBS or other sensitive digestive systems should be cautious with sugar alcohols. Since polyols (sugar alcohols) are part of the FODMAPs group, they can trigger symptoms in some people and should be limited or avoided.