Is Swerve sugar safe? A deep dive into the sweetener's health effects

December 19, 2025 •

4 min read

The average American consumes about 152 pounds of sugar per year, leading many to seek alternatives like Swerve. But before you make the switch, is Swerve sugar safe and what should you know about its ingredients and potential health effects?

Quick Summary

Swerve, a zero-calorie sweetener made from erythritol and oligosaccharides, is generally safe for most people when consumed in moderation. High doses may cause digestive issues, and some studies have linked high erythritol levels to potential cardiovascular risks, especially for those already at risk.

Key Points

Moderate Consumption: Swerve is generally safe in low to moderate amounts, but excessive intake can cause digestive upset like gas and bloating due to erythritol and oligosaccharides.
Cardiovascular Concerns: Recent studies suggest a potential link between high blood levels of erythritol and an increased risk of heart attack and stroke, especially for high-risk individuals.
Diabetic Friendly: Swerve is non-glycemic, meaning it does not raise blood sugar or insulin levels, making it a suitable option for people with diabetes in moderation.
Digestive Sensitivity: Individuals with Irritable Bowel Syndrome (IBS) or other digestive disorders may be particularly sensitive to Swerve due to its FODMAP content.
Dental Benefits: Erythritol, Swerve's main ingredient, is beneficial for dental health because it doesn't feed the bacteria that cause cavities and can inhibit their growth.
Baking Versatility: Swerve is known for its ability to measure cup-for-cup like sugar and caramelize, making it an excellent replacement for sugar in recipes.
Blend of Ingredients: Swerve is a proprietary blend of erythritol, oligosaccharides, and natural flavors, differentiating it from single-ingredient sweeteners.

What Is Swerve Made Of?

Swerve is a popular sugar replacement that combines three primary ingredients: erythritol, oligosaccharides, and natural flavors. It is marketed as a natural, zero-calorie, and non-glycemic sweetener that measures cup-for-cup like sugar, making it ideal for baking. Understanding each component is key to evaluating its overall safety.

The Role of Erythritol

Erythritol is a sugar alcohol found naturally in small amounts in some fruits, but the version in Swerve is produced by fermenting glucose from non-GMO corn. Unlike other sugar alcohols, erythritol is well-absorbed in the small intestine, with about 90% entering the bloodstream before being excreted unchanged in the urine. This unique metabolic process means only a small amount reaches the large intestine, minimizing the risk of the severe digestive discomfort associated with other sugar alcohols. Erythritol has also shown benefits for dental health by inhibiting the growth of harmful oral bacteria.

The Function of Oligosaccharides

Oligosaccharides are sweet-tasting carbohydrates, or prebiotic fibers, derived from starchy root vegetables. Because the human body cannot digest these fibers, they pass through the digestive system intact and are fermented by bacteria in the colon. These prebiotics support the growth of healthy gut bacteria, contributing to overall digestive wellness.

Potential Safety Concerns and Side Effects

While generally well-tolerated, Swerve is not without potential concerns, especially when consumed in large quantities or by sensitive individuals.

Digestive Upset

The most commonly reported side effects of Swerve consumption are digestive issues. This is primarily due to its ingredients, which are considered high in FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols). For some people, especially those with conditions like Irritable Bowel Syndrome (IBS), these compounds can lead to gas, bloating, and diarrhea. While the high absorption rate of erythritol makes it less likely to cause issues than other sugar alcohols, some individuals may still be sensitive. In one older study, a single dose of 50 grams of erythritol caused nausea, while 75 grams led to bloating and diarrhea in 60% of participants.

Cardiovascular Risk

More recently, the cardiovascular safety of erythritol has come under scrutiny. A 2023 study published in Nature Medicine raised concerns after finding a link between higher blood levels of erythritol and an increased risk of heart attack and stroke. The study found that erythritol enhanced blood platelet sensitivity, which can increase clot formation. Further testing showed that consuming a beverage with 30 grams of erythritol caused a significant spike in blood levels that lasted for days. The authors noted that this is particularly concerning for individuals already at high risk for heart problems, though more research is needed to confirm the long-term risks for the general population.

Swerve vs. Other Sweeteners

This table provides a comparison of Swerve with other popular sugar alternatives to help you make an informed decision.


Feature	Swerve	Stevia	Monk Fruit	Xylitol	Sucralose	Table Sugar
Main Ingredients	Erythritol, Oligosaccharides	Steviol Glycosides	Mogrosides	Sugar Alcohol	Artificial Compound	Sucrose
Calories	Zero	Zero	Zero	Reduced	Zero	4 per gram
Aftertaste	No bitter aftertaste	Can have bitter aftertaste	Mild to no aftertaste	No aftertaste	Can be artificial	None
Blood Sugar Impact	None	None	None	Minimal	None	High
Digestive Impact	Possible upset in large doses	Minimal, but effects vary	Minimal, but effects vary	High doses cause diarrhea	Varied reports	None in normal use
Dog Friendly?	Yes, unlike xylitol	Yes	Yes	Toxic to dogs	Generally safe	Safe

Who Should Be Cautious with Swerve?

While generally safe in moderation, certain individuals should exercise caution or consider avoiding Swerve:

Those with IBS or other digestive issues: The FODMAP content in Swerve's oligosaccharides can exacerbate symptoms like bloating, gas, and abdominal pain.
Individuals with existing heart conditions: Given the recent research linking high erythritol levels to an increased risk of cardiovascular events, those with pre-existing heart disease, diabetes, or obesity should consult a doctor before consuming Swerve in significant amounts.
Those consuming large quantities: Excessive intake of erythritol can lead to digestive discomfort, including nausea, bloating, and a laxative effect.

Conclusion: Is Swerve sugar safe for you?

For most people, using Swerve in moderation as a sugar substitute is safe and offers benefits like zero calories and no blood sugar impact. It provides a versatile baking and cooking option that avoids the bitterness of other alternatives. However, the key takeaway is moderation. Sensitive individuals, especially those with digestive disorders like IBS, may experience side effects, and recent studies have raised potential cardiovascular concerns related to high levels of its erythritol component. As with any sweetener, it's wise to listen to your body and discuss significant dietary changes with a healthcare professional. Reducing overall sweetness in your diet is often the healthiest approach, regardless of the sweetener you choose. You can read more about erythritol's potential risks via an NIH research matters article.

List of Considerations for Swerve Use:

Moderation is key: Enjoy Swerve in small amounts to minimize the risk of digestive side effects.
Monitor your body's response: Pay attention to how your body reacts to Swerve, especially if you have a sensitive stomach.
Consult a doctor if at risk: Individuals with pre-existing heart conditions should speak with a healthcare provider about potential risks.
Check ingredient lists: Be aware that Swerve is a blended sweetener and differs from pure erythritol, stevia, or monk fruit.
Consider whole foods: Opting for natural, whole food sweetness from fruits and vegetables is often the safest choice for long-term health.

Frequently Asked Questions

Yes, Swerve can cause digestive issues such as gas, bloating, and diarrhea, particularly in higher doses. This is because it contains sugar alcohols (erythritol) and oligosaccharides, which are high in FODMAPs and can be fermented by gut bacteria.

Yes, Swerve is considered safe for people with diabetes because it is a non-glycemic sweetener that does not affect blood glucose or insulin levels.

A 2023 study published in Nature Medicine found a potential link between high blood levels of erythritol and an increased risk of cardiovascular events, especially for at-risk individuals. However, more research is needed to determine the long-term effects for the general population.

The main ingredient in Swerve is erythritol, a sugar alcohol produced by fermenting glucose from non-GMO corn.

Swerve offers a cup-for-cup sugar replacement for baking without a bitter aftertaste, unlike some high-intensity sweeteners. It has a lower digestive impact than some sugar alcohols, like xylitol, and is safe for dogs, whereas xylitol is toxic.

Swerve is produced using fermentation and enzymes rather than artificial chemicals. The ingredients are derived from fruits and starchy root vegetables.

Swerve is made from ingredients found in fruits and vegetables, such as erythritol from fermented corn and oligosaccharides from root vegetables. It is marketed as natural, though its components are processed from these natural sources.

While generally safe in moderation, daily consumption should be carefully monitored, especially for sensitive individuals. The safety is dependent on dosage and individual tolerance.