What is Sorbitol?
Sorbitol is a type of carbohydrate known as a sugar alcohol, or polyol. It is naturally found in many fruits and berries but is also commercially manufactured from corn syrup to be used as a low-calorie sweetener and humectant (a substance used to keep things moist) in processed foods. It is about 60% as sweet as table sugar but contains approximately one-third fewer calories. For those with sensitivities, its most notable property is its laxative effect when consumed in excess.
The Impact of Sorbitol on Digestion
Unlike regular sugar, sorbitol is only partially and slowly absorbed in the small intestine. The unabsorbed portion travels to the large intestine, where it is fermented by gut bacteria. This fermentation process can produce gas, leading to symptoms such as bloating, abdominal pain, and flatulence. Because it draws water into the large intestine, sorbitol also helps to stimulate bowel movements, which is why it is often used as an osmotic laxative. For people with conditions like Irritable Bowel Syndrome (IBS), even small amounts of sorbitol can trigger noticeable symptoms.
The Top Natural Food Sources of Sorbitol
While many foods contain sorbitol, the concentration varies widely. Dried fruits are consistently found to have the highest levels due to the dehydration process concentrating the sugars.
- Prunes (Dried Plums): As previously mentioned, prunes are the undisputed champion, with California dried plums containing around 15 grams of sorbitol per 100 grams. This exceptionally high concentration explains their well-known effectiveness as a natural remedy for constipation.
- Dried Apricots: Another concentrated source of sorbitol, dried apricots contain about 6 grams per 100 grams.
- Pears: Fresh pears are a significant source, with about 2.8–3.9 grams per 100 grams, depending on the variety. Dried pears contain an even higher concentration, with up to 9 grams per 100 grams.
- Blackberries: These berries are also quite high in sorbitol, providing around 4 grams per 100 grams.
- Apples: Fresh apples contain a moderate amount, with approximately 1.5 grams of sorbitol per 100 grams. The concentration is even higher in dried apples, which can contain up to 3 grams per 100 grams.
- Plums: Fresh plums are a reliable source, containing around 2 grams of sorbitol per 100 grams.
- Peaches and Nectarines: These stone fruits contain moderate levels, with fresh peaches having about 1 gram per 100 grams and fresh nectarines around 1.3 grams.
Processed Foods and Artificial Sorbitol
In addition to natural sources, commercially manufactured sorbitol is used extensively in processed foods, often as an ingredient identified by its additive number E420.
- Sugar-Free Chewing Gum: Sugar-free gum is a well-known source of concentrated sorbitol. A single strip can contain around 1 gram, but frequent gum chewing can lead to a significant cumulative dose. Excessive consumption warnings on packages are directly related to this sorbitol content.
- Diet and Low-Calorie Products: Many 'diet' or 'light' foods, such as ice cream, diet drinks, and sugar-free candies, use sorbitol to replace sugar. Always check the ingredient list for E420 or the word 'sorbitol.'
- Diabetic-Friendly Foods: Products marketed to people with diabetes often replace sugar with sorbitol, making label reading essential for those with sensitivity.
Comparison of Sorbitol Content in Common Foods
This table provides a quick reference for the sorbitol content in various foods, based on available food composition data.
| Food Type | Sorbitol Content (g per 100g) | Notes |
|---|---|---|
| Prunes (Dried Plums) | ~15.0 | Highest natural source; potent laxative effect. |
| Dried Apricots | ~6.0 | A very concentrated source after drying. |
| Fresh Pears | ~2.8 | A high source for fresh fruit. |
| Fresh Blackberries | ~4.0 | One of the highest sorbitol berries. |
| Sugar-Free Chewing Gum | Up to 40 | High concentration, especially per serving. |
| Fresh Apples | ~1.5 | Common fruit with moderate sorbitol. |
| Fresh Plums | ~2.0 | Fresh counterpart to prunes, but less concentrated. |
| Apricot (Fresh) | ~1.3 | Significantly lower than its dried version. |
| Watermelon | ~0.3 | Very low sorbitol, generally well-tolerated. |
Managing Sorbitol Intake
For most people, moderate sorbitol intake from natural foods is not an issue. However, individuals with sorbitol malabsorption or IBS must be more cautious. The low-FODMAP diet, which restricts fermentable carbohydrates including polyols like sorbitol, can be an effective way to manage symptoms. If you suspect sorbitol intolerance, working with a healthcare provider or a registered dietitian is the best approach to identify trigger foods and develop a suitable dietary plan.
Conclusion
While sorbitol is found in a wide variety of natural and processed foods, dried plums (prunes) contain the most concentrated amount. Other notable sources include dried apricots, pears, and blackberries, as well as many sugar-free and diet products. Understanding which food has the most sorbitol in it and monitoring your intake can be key for managing digestive comfort, especially for sensitive individuals. By being mindful of food sources and checking labels, you can make informed choices to support your digestive health.
Authoritative Outbound Link:
Monash University's Guide to FODMAPs - A leading resource for information on FODMAPs, including sorbitol, and managing related digestive issues.
