What is Sorbitol?
Sorbitol is a type of sugar alcohol, or polyol, that occurs naturally in many fruits and is also manufactured for use as an artificial sweetener (E420). It has a sweet taste but is absorbed more slowly and less completely by the small intestine compared to regular sugar. For most people, this difference in absorption isn't noticeable, but for those with sorbitol malabsorption or irritable bowel syndrome (IBS), it can lead to uncomfortable digestive symptoms. The unabsorbed sorbitol travels to the large intestine where it is fermented by gut bacteria, producing gas, bloating, and other issues.
The Sorbitol Leader: Prunes (Dried Plums)
While several fruits contain sorbitol, dried prunes (dried plums) stand out with the highest concentration. The drying process removes a significant amount of the fruit's water content, concentrating its natural sugars and sorbitol into a much smaller, denser package. This is why eating a handful of prunes has a much stronger laxative effect than eating fresh plums, as the sorbitol is much more concentrated. The high sorbitol content, along with fiber and other compounds, is responsible for this well-documented effect.
Other high-sorbitol fruits
Besides prunes, a number of other stone fruits and pome fruits are notable for their sorbitol levels. These include:
- Fresh Pears: Often cited as a high-sorbitol fruit, with around 3 grams per 100g.
- Fresh Apples: Contain moderate levels, typically around 1.5 grams per 100g.
- Cherries: Another stone fruit with a moderate sorbitol content, around 2 grams per 100g.
- Peaches and Nectarines: Both contain sorbitol, making them potential triggers for sensitive individuals.
- Blackberries: A berry that contains higher levels of sorbitol compared to many others.
- Dried Apricots: Like prunes, the drying process concentrates sorbitol, resulting in higher levels than fresh apricots.
Comparison of Sorbitol Content in Common Fruits
To provide a clear perspective on how sorbitol levels vary, here is a comparison table showing approximate sorbitol content per 100 grams for various fresh and dried fruits.
| Fruit (per 100g) | Form | Approximate Sorbitol Content | Note |
|---|---|---|---|
| Prunes (Dried Plums) | Dried | 11–15 grams | Highest concentration found in fruit |
| Dried Pear | Dried | ~9 grams | High concentration due to drying process |
| Dried Apricot | Dried | ~6 grams | Drying concentrates sorbitol levels |
| Blackberries | Fresh | ~4 grams | Higher sorbitol than many other berries |
| Pears | Fresh | ~3 grams | High among fresh fruits |
| Cherries | Fresh | ~2 grams | Notable sorbitol content for a fresh fruit |
| Plums | Fresh | ~2 grams | Fresh version of prunes, with lower sorbitol |
| Apples | Fresh | ~1.5 grams | Moderate levels can affect sensitive individuals |
| Peaches | Fresh | ~1 gram | Contains sorbitol, often with other FODMAPs |
| Watermelon | Fresh | ~0.3 grams | Low sorbitol, but high in other FODMAPs |
Sorbitol's Role in Digestion and Health
For those without an intolerance, the sorbitol in fruits like prunes is not a problem and can actually be beneficial, aiding in bowel regularity. However, the high concentration in dried fruits or fruit juices can overwhelm the small intestine's ability to absorb it, leading to symptoms even in people who are not typically sensitive. Individuals following a low-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet often need to restrict their intake of high-sorbitol fruits to manage symptoms like gas, bloating, and diarrhea.
It is also important to note that sorbitol is not just in whole fruits. It is used as a sugar substitute in many processed foods, including chewing gum, diet drinks, candies, and diabetic-friendly products. For those with intolerance, checking ingredient lists for E420 or the word 'sorbitol' is crucial to avoid hidden sources.
Conclusion: Managing High-Sorbitol Fruits in Your Diet
While prunes contain the highest concentration of sorbitol among fruits, several other common fruits also contribute significant amounts. Understanding which fruits are naturally high in this sugar alcohol is key for those with digestive sensitivities, especially those on a low-FODMAP diet. Fresh and dried fruits contain different concentrations, with dried versions posing a greater risk due to their concentrated sorbitol content. However, for those without an intolerance, these fruits remain a healthy part of a balanced diet. If you suspect you have a sorbitol intolerance, consulting a healthcare professional or a registered dietitian is the best course of action to identify your personal tolerance levels. For those looking for delicious, low-sorbitol alternatives, citrus fruits, berries like strawberries, and bananas are excellent choices.
For more detailed information on FODMAPs and food sensitivities, you can consult resources like the Monash University FODMAP Diet App.
