How to Get Rid of Gas From Artificial Sweeteners: A Complete Guide

January 2, 2026 •

4 min read

According to a study published by Frontiers in Microbiology, synthetic sweeteners like sucralose and saccharin can significantly alter the human gut microbiome and lead to digestive issues. Many people experience unpleasant gas and bloating after consuming artificial sweeteners, especially sugar alcohols like xylitol and sorbitol, because these compounds are poorly absorbed by the small intestine. This guide will explain why this happens and provide actionable strategies to find relief.

Quick Summary

This guide provides practical strategies and remedies for managing gas and bloating caused by artificial sweeteners. Learn how different sweeteners affect your gut, what dietary changes to make, and which natural aids can offer fast relief. It covers topics like food logging, specific product avoidance, and the role of gut health.

Key Points

Identify the culprits: Sugar alcohols like sorbitol and xylitol are often the primary cause of gas and bloating from artificial sweeteners due to poor absorption and fermentation by gut bacteria.
Use gentler alternatives: Opt for natural, low-FODMAP sweeteners like stevia or monk fruit extract, which are generally less disruptive to the digestive system.
Try immediate remedies: Drink peppermint or ginger tea, engage in light exercise like walking, or apply a warm compress to the abdomen for quick relief from gas and cramps.
Support gut health: Consume probiotic-rich foods such as yogurt and kefir to help restore a healthy balance of gut bacteria, which can mitigate the negative effects of sweeteners.
Read product labels: Be mindful of hidden sweeteners in processed foods, chewing gum, and sodas by carefully checking ingredient lists.
Stay hydrated and eat mindfully: Drink plenty of water to aid digestion and eat smaller, more frequent meals to prevent excess gas buildup.

Understanding Why Artificial Sweeteners Cause Gas

To effectively manage gas from artificial sweeteners, it is crucial to understand the underlying digestive process. Unlike table sugar, many artificial sweeteners are not fully absorbed in the small intestine. They travel to the large intestine, where gut bacteria ferment them, creating excess gas. Sugar alcohols (polyols) like sorbitol, xylitol, and maltitol are particularly notorious for this fermentative effect. Furthermore, some sweeteners, such as sucralose, may draw water into the intestines, leading to a laxative effect and further discomfort. This disruption of the gut microbiome is often the root cause of the bloating and gas experienced by many individuals.

The Role of Gut Bacteria

Your gut microbiome, the community of microorganisms in your digestive tract, plays a key role. When unabsorbed artificial sweeteners reach the large intestine, they provide a feast for certain gut bacteria. This bacterial fermentation produces hydrogen, carbon dioxide, and methane gases, which result in bloating, cramping, and flatulence. For some individuals, artificial sweeteners can also cause an imbalance, or dysbiosis, in the gut flora, potentially exacerbating existing digestive conditions like Irritable Bowel Syndrome (IBS).

Immediate Relief for Artificial Sweetener-Induced Gas

If you're currently experiencing discomfort, these strategies can provide quick relief:

Light Exercise: Taking a short walk or performing gentle yoga stretches, like Child's Pose or Happy Baby Pose, can help encourage the movement of trapped gas through your digestive system.
Herbal Teas: Peppermint and ginger teas are traditional remedies for digestive upset. Peppermint contains menthol, which relaxes intestinal muscles and can ease spasms, while ginger's anti-inflammatory properties can soothe gas and bloating.
Abdominal Massage: Gently massaging your abdomen in a circular motion, following the path of the large intestine, can help release gas pressure.
Over-the-Counter Aids: Products containing simethicone can help break down gas bubbles, providing relief. Follow the package instructions carefully.
Heat Application: A warm bath or a heating pad on your abdomen can relax the muscles in your digestive tract, reducing cramps and pain.

Long-Term Strategies and Dietary Adjustments

For lasting relief, a more proactive approach is necessary. The best long-term solution is to identify and reduce your intake of problem sweeteners.

Identify and Avoid Trigger Sweeteners

Not all artificial sweeteners affect everyone the same way. Keeping a food diary can help you pinpoint which ones are the culprits. Check labels for ingredients like sorbitol, xylitol, and maltitol, which are common offenders found in sugar-free candies, gums, and diet sodas. Avoid multiple sugar-free products in a short period to prevent a cumulative effect.

Comparison of Sweetener Types and Gut Impact


Sweetener Type	Examples	Gut Impact	Common Sources	Tolerance Level
Sugar Alcohols (Polyols)	Sorbitol, Xylitol, Maltitol	Poorly absorbed, fermented by gut bacteria, causing gas and bloating.	Sugar-free gum, candy, diet products.	Low - Often causes digestive distress in higher doses.
Synthetic Sweeteners	Sucralose, Saccharin	Some studies suggest they may disrupt gut microbiome balance and affect glucose tolerance.	Diet sodas, processed foods.	Variable - Effects can depend on individual gut microbiome.
Low-FODMAP Natural Sweeteners	Stevia, Monk Fruit Extract	Generally considered gentler on the digestive system and well-tolerated by most.	Natural sweetening products, some beverages.	High - Less likely to cause fermentation-related gas.
Aspartame	Equal, NutraSweet	Rapidly metabolized in the small intestine, potentially minimizing direct gut bacteria interaction, though some studies show varied effects.	Diet drinks, some yogurts.	Moderate to High - Often better tolerated than polyols.

Cultivate a Healthy Gut Microbiome

Incorporating probiotics into your diet can help restore a healthy balance of gut bacteria. Fermented foods like yogurt, kefir, kimchi, and sauerkraut are excellent sources. For some, a probiotic supplement may also be beneficial in regulating colon bacteria and reducing gas.

Focus on Whole Foods and Hydration

Increase Fiber Gradually: A diet rich in fiber-rich whole foods like fruits, vegetables, nuts, and seeds can improve overall digestive health and prevent constipation, a common cause of gas and bloating. Introduce fiber slowly to avoid a rebound effect.
Stay Hydrated: Drinking plenty of water throughout the day aids in digestion and helps flush the system. This can counteract the osmotic effects of some sugar alcohols and alleviate bloating.
Eat Mindfully: Chewing food thoroughly and eating smaller, more frequent meals can prevent indigestion and the swallowing of excess air.

When to Consider Professional Advice

If dietary changes and natural remedies don't provide sufficient relief, or if symptoms are severe and persistent, it's advisable to consult a healthcare professional. A doctor can help rule out underlying medical conditions such as IBS or SIBO (Small Intestinal Bacterial Overgrowth). They can also provide guidance on an elimination diet, such as a low-FODMAP diet, which can be effective but should be done under medical supervision.

Conclusion

Gas from artificial sweeteners is a common and often preventable issue stemming from poor absorption and bacterial fermentation in the gut. By understanding which sweeteners are most likely to cause problems, making strategic dietary adjustments, and incorporating natural remedies, you can significantly reduce discomfort. Starting with immediate relief techniques like light exercise and herbal teas can soothe immediate symptoms, while longer-term strategies like keeping a food diary and focusing on gut health lead to lasting improvements. Remember, individual tolerance varies, so listening to your body and making informed choices are key to finding a sweet spot that doesn't upset your stomach.

Frequently Asked Questions

Sugar alcohols, also known as polyols, are the most common cause of gas. These include sorbitol, xylitol, and maltitol. They are not fully absorbed by the small intestine and are fermented by bacteria in the large intestine, producing gas.

Yes, diet soda can cause gas and bloating due to two main factors: the carbonation itself, which introduces gas into your stomach, and the artificial sweeteners it contains, which can be fermented by gut bacteria.

Stevia and monk fruit extract are generally considered safe for sensitive stomachs because they are natural, low-FODMAP options. They are less likely to cause the fermentation and subsequent gas that sugar alcohols trigger.

For fast relief, try light exercise like walking or gentle stretching to help move trapped gas. Drinking peppermint or ginger tea can also relax intestinal muscles and soothe discomfort.

Yes, avoiding carbonated drinks is very helpful. The fizz in sodas and sparkling water adds to the gas in your digestive system, and consuming them alongside sweeteners can compound the problem.

Yes, probiotics, found in fermented foods like yogurt and kefir or in supplements, can help balance your gut bacteria. A healthy microbiome is better equipped to handle the fermentation of sweeteners, which can help regulate gas production.

To determine if an artificial sweetener is the cause, keep a food diary to track your intake and symptoms. Try an elimination diet by cutting out all artificial sweeteners for a period and then reintroducing them one by one to see how your body reacts.