Nutrition Diet: What do they put in sugar-free gummy bears?

October 13, 2025 •

5 min read

It's a common misconception that sugar-free automatically means consequence-free. A closer look reveals that what do they put in sugar-free gummy bears? often includes specific sugar alcohols known to cause significant gastrointestinal discomfort when consumed in excess.

Quick Summary

Sugar-free gummy bears are made with sugar alcohols and intense sweeteners to provide sweetness without traditional sugar. Ingredients like maltitol and sorbitol are common but can lead to gas, bloating, and laxative effects, especially if overconsumed, while others like erythritol are better tolerated.

Key Points

Sugar Alcohols are Key Sweeteners: Sugar-free gummy bears rely on sugar alcohols like maltitol and sorbitol to replace sugar, which are the main cause of digestive problems.
Poorly Absorbed and Fermented: Sugar alcohols are not fully absorbed by the body, leading to fermentation by gut bacteria which causes gas, bloating, and laxative effects.
Moderation is Essential: Eating large quantities of sugar-free candy with sugar alcohols can have a strong laxative effect. Practicing portion control is vital.
Not All Sweeteners Cause Distress: Some sugar substitutes, such as erythritol and allulose, are better tolerated than maltitol and sorbitol because they are absorbed more readily.
Always Check the Ingredient List: To avoid unpleasant side effects, consumers should always read labels and look for the specific sugar substitutes used, especially ingredients ending in "-itol".
Diabetics Must Remain Cautious: Even with minimal blood sugar impact, sugar alcohols contribute to total carbohydrate intake and affect individuals differently. Monitoring blood glucose is recommended.

The Science Behind Sugar-Free Sweetness

For consumers managing diabetes, following a ketogenic diet, or simply aiming to reduce their sugar intake, sugar-free gummy bears appear to be the perfect treat. But the process of creating a chewy, sweet candy without traditional sucrose, glucose syrup, or high-fructose corn syrup requires a different set of ingredients. The key lies in utilizing alternative sweeteners that mimic sugar's taste and texture properties.

The fundamental components of a sugar-free gummy bear are similar to their sugary counterparts. A gelling agent, typically gelatin or pectin, provides the characteristic chewy texture. Water is used to dissolve the ingredients, and flavors and colors are added to achieve the desired fruit taste and appearance. However, the most significant divergence lies in the choice of sweetener and bulking agent, which determines everything from flavor and mouthfeel to potential digestive side effects.

The Sugar Alcohol Surprise: Why Overindulgence Causes Distress

Many sugar-free candies, especially older formulations, rely heavily on a class of carbohydrates called sugar alcohols, or polyols. These include maltitol, sorbitol, and mannitol, which are less calorie-dense and have a lower glycemic index than regular sugar. Unlike sugar, which is quickly absorbed in the small intestine, sugar alcohols are not fully digested. When they reach the large intestine, they are fermented by gut bacteria. This fermentation process releases gas, leading to common side effects like bloating, cramping, and flatulence. For some people, particularly when consumed in large quantities, these ingredients also have a strong laxative effect.

One infamous example involved Haribo's sugar-free gummy bears, which were discontinued in some markets due to widespread consumer reports of severe digestive issues caused by the high maltitol content. This incident highlighted a critical nutritional lesson for both consumers and manufacturers: the type and quantity of sweetener matter significantly. While some sugar alcohols like maltitol and sorbitol are notorious for their gastrointestinal effects, others, such as erythritol, are generally better tolerated because they are absorbed more efficiently before reaching the colon.

Beyond Sweetness: Other Key Ingredients

In addition to the gelling agent and sugar substitutes, sugar-free gummy bears contain other components to complete the candy experience. For example, citric acid is often used to provide a tart, fruity flavor and act as a preservative. Flavors can be natural or artificial, and colors, including synthetic food dyes (like FD&C Red #40) or natural concentrates (like black carrot juice), are used for visual appeal. To prevent the candies from sticking together, a glazing agent like carnauba wax or a light coating of oil is often applied. Vegan options may replace gelatin with plant-based gelling agents like pectin.

A Closer Look at Common Sugar Substitutes

Understanding the various sweeteners used is key to making an informed choice about sugar-free products. The following table provides a comparison of common sugar substitutes found in gummy bears and other candies.


Sweetener	Type	Potential Digestive Issues	Impact on Blood Sugar	Other Notes
Maltitol	Sugar alcohol	Significant gas, bloating, laxative effect in large quantities	Moderate impact, higher glycemic index than other polyols	About 90% as sweet as sugar; popular for texture and bulk.
Sorbitol	Sugar alcohol	Can cause bloating, cramping, diarrhea, especially at high doses	Very low impact, often used with other sweeteners	Lower sweetness than sugar; used for moisture retention.
Erythritol	Sugar alcohol	Generally well-tolerated; large amounts can still cause minor discomfort	Minimal to no impact; largely unabsorbed	Has a cooling mouthfeel; about 70% as sweet as sugar.
Stevia	Natural sweetener (Steviol Glycosides)	Varies by individual; can have a bitter aftertaste	No impact	Zero-calorie; often blended with other sweeteners to improve flavor.
Allulose	Rare sugar	Very low potential for digestive issues; well-tolerated	Minimal to no impact	Found in small amounts in nature; nearly calorie-free.

Nutritional Implications on a Diet

While sugar-free gummies may offer a lower-calorie alternative, they are not a nutritional goldmine. The primary benefit for a healthy diet is satisfying a sweet tooth without the calorie and blood sugar spike from added sugars. For individuals with diabetes, this can help manage blood glucose levels, but it is important to remember that sugar alcohols still contain carbohydrates and can have a modest effect on blood sugar, depending on the type and quantity. Diabetics should always monitor their glucose levels to understand how their body reacts to different sweeteners. For those on a ketogenic diet, selecting gummies with erythritol, stevia, or allulose is preferable, as some sugar alcohols may contain more digestible carbs. The World Health Organization also recommends against relying solely on non-sugar sweeteners for weight control, emphasizing a reduction in overall sweetness in the diet.

How to Choose Your Sugar-Free Treats Wisely

To avoid unpleasant surprises, it's wise to read the nutrition label and ingredient list carefully. Watch out for ingredients ending in "-itol," like maltitol and sorbitol. If you have a sensitive digestive system, you may want to seek out brands that use better-tolerated sweeteners like erythritol or a blend with stevia or monk fruit. Pay attention to the serving size and practice moderation, as even the best-tolerated sugar substitutes can cause issues if overconsumed. For truly informed choices, checking third-party product reviews online, like those famous Amazon reviews, can also offer a candid glimpse into others' experiences with specific products and their ingredients.

Conclusion

What they put in sugar-free gummy bears is a cocktail of ingredients designed to replicate the taste and texture of their sugary counterparts without the high caloric load. The secret lies in sugar alcohols like maltitol and sorbitol, which, while reducing sugar intake, can cause significant digestive distress for some. For a more pleasant experience, seeking out brands with better-tolerated sweeteners like erythritol or allulose is a prudent strategy. Ultimately, mindful consumption and a clear understanding of the ingredient list are the best ways to enjoy sugar-free treats without the side effects.

A list of what's in sugar-free gummy bears, categorized:

Sweeteners/Sugar Substitutes: Maltitol syrup, sorbitol, erythritol, steviol glycosides (stevia), allulose.
Gelling Agents: Gelatin, pectin.
Flavorings: Natural and artificial flavors, citric acid.
Colors: Natural sources (black carrot juice concentrate) or artificial food dyes (FD&C Yellow #5, Red #40, Blue #1).
Glazing Agents: Vegetable oil (coconut, canola), carnauba leaf wax.

Visit the NIH website for more information on the safety of artificial sweeteners and their metabolic effects.

Frequently Asked Questions

The laxative effect is caused by sugar alcohols, such as maltitol and sorbitol, which are not fully absorbed by the body. This allows them to ferment in the large intestine, which can lead to gas, bloating, and loose stools, especially in excessive amounts.

Sugar-free gummy bears can be a suitable option for diabetics in moderation, as they typically have less impact on blood sugar than traditional sugary candies. However, some sugar alcohols still contain carbohydrates and can affect blood glucose. Diabetics should monitor their reaction to specific sweeteners.

No, different sugar alcohols have varying effects. Erythritol, for example, is often better tolerated than maltitol because it is more easily absorbed by the body. Maltitol is known for causing more significant gastrointestinal distress.

Sugar-free does not mean carb-free. Sugar alcohols are carbohydrates, and while they are less caloric than sugar, they still contribute to the total carb count listed on the nutrition label. Some of these carbs are undigested, but the total number is still listed.

Yes, many recipes for homemade sugar-free gummy bears exist. They typically use fruit juice, a gelling agent like gelatin or pectin, and a sweetener that is better tolerated, such as stevia, monk fruit, or allulose, giving you control over the ingredients.

While generally safe, children are more susceptible to the digestive side effects of sugar alcohols due to their smaller size. It is best to give them sparingly and monitor for adverse reactions.

For satisfying a sweet craving, healthier alternatives include fresh fruit, which provides natural sugars and fiber, or small portions of dark chocolate. Some newer brands of sugar-free candy also use well-tolerated sweeteners like allulose.