What's the Sweetener in Sugar-Free Gummy Bears? The Truth About Sugar Alcohols

October 19, 2025 •

4 min read

According to research from the National Institutes of Health, sugar alcohols, which include maltitol, can disrupt digestive health if consumed in large quantities. So, what's the sweetener in sugar-free gummy bears and why do they cause such a notorious reaction? The answer lies in how our bodies process these sugar alternatives and the comedic yet cautionary consumer reviews that brought them to light.

Quick Summary

Sugar-free gummy bears use sugar alcohols, primarily maltitol, to provide sweetness without sugar. Because the body poorly absorbs these sweeteners, they can ferment in the gut, leading to gastrointestinal issues like bloating, gas, and diarrhea, especially with excessive consumption. Moderation is key to avoiding discomfort.

Key Points

Maltitol is the main culprit: The primary sweetener in many sugar-free gummy bears, especially those infamous for digestive issues, is maltitol, a sugar alcohol.
Poor absorption leads to fermentation: Because our bodies can't fully absorb sugar alcohols, they pass into the large intestine where gut bacteria ferment them, causing gas, bloating, and diarrhea.
The dose makes the poison: The severe side effects are almost always the result of overconsumption, as many consumers ignore the small recommended serving size.
Check the ingredients for -ol: Look for ingredients ending in '-ol' like maltitol, sorbitol, and xylitol, which indicate the presence of sugar alcohols.
Not all sugar alcohols are equal: Some, like erythritol, are generally better tolerated and cause fewer digestive issues than maltitol.
Moderation is essential: To avoid gastrointestinal distress, consume sugar-free candies containing sugar alcohols in very small quantities.
Alternatives exist: For those with a sensitivity, candies using natural sweeteners like stevia or monk fruit may be a better option.

The Not-So-Sweet Truth: Sugar Alcohols Revealed

When a product boasts a "sugar-free" label, it must achieve sweetness through alternative means. For chewy, gummy candies, the most common solution is a group of low-calorie sweeteners known as sugar alcohols, or polyols. While they offer sweetness without the dental cavities or the blood sugar spikes associated with regular sugar, they come with a well-documented and highly publicized catch: the potential for severe gastrointestinal side effects. The infamous Amazon reviews, which made Haribo's sugar-free gummy bears a viral sensation, are a testament to this fact.

What Exactly is a Sugar Alcohol?

Despite the name, sugar alcohols are neither sugars nor alcohols. They are carbohydrates derived from sugars, such as glucose, that have been altered chemically. The human body does not fully absorb these compounds in the small intestine. Instead, they travel to the large intestine where they are fermented by gut bacteria, which can produce gas and cause irritation. This incomplete absorption and subsequent fermentation is the primary reason behind the digestive distress many consumers experience.

Common sugar alcohols found in candy include:

Maltitol: Often used in sugar-free candies and chocolates for its creamy texture and sweetness, which is about 75% that of sugar. Maltitol is a primary culprit behind many viral digestive stories.
Sorbitol: Found in many sugar-free gums, mints, and candies. It has a moderate to high digestive impact when consumed in excess.
Xylitol: Known for its dental benefits, as it helps fight cavities. It is moderately likely to cause digestive issues in large quantities.
Erythritol: Often praised as a more stomach-friendly option among sugar alcohols because it is more easily absorbed and excreted by the body. However, even erythritol can cause issues in high doses.

Why Sugar-Free Gummies Use These Sweeteners

For candy manufacturers, sugar alcohols offer a compelling combination of benefits:

Low Calorie Content: They provide fewer calories per gram than regular sugar, appealing to those on diets.
Diabetic-Friendly: Sugar alcohols have a lower glycemic index, meaning they don't cause the rapid blood sugar spikes associated with traditional sugar, making them suitable for diabetics in moderation.
Bulking and Texture: They help provide the bulk and chewy texture that is crucial for gummies, acting as a functional ingredient beyond just sweetening.

The Digestive Consequences: Viral Humor, Real Problems

As the infamous online reviews detail, the digestive side effects of sugar-free gummy bears can range from mild discomfort to severe gastrointestinal distress. The issue is not that the candy is unsafe, but that the manufacturer's suggested serving size is often very small, and consumers mistakenly eat much more. A single large serving can be enough to trigger symptoms, a fact many have learned the hard way.

Sugar Alcohol Sweeteners vs. Other Low-Calorie Sweeteners


Feature	Sugar Alcohols (e.g., Maltitol)	Artificial Sweeteners (e.g., Sucralose)	Natural Sweeteners (e.g., Stevia)
Calorie Content	Lower than sugar, but not zero (1.5–3 kcal/g)	Virtually zero calories	Virtually zero calories
Impact on Blood Sugar	Minimal or low glycemic impact	No impact on blood sugar	No impact on blood sugar
Absorption	Incomplete absorption, fermentable by gut bacteria	Minimal absorption, passes through the body largely unchanged	Not absorbed, no digestive issues for most
Potential for Digestive Issues	High, especially with excessive consumption (bloating, gas, diarrhea)	Generally well-tolerated by most people	Generally well-tolerated, though some note an aftertaste
Dental Health	Does not promote tooth decay	Does not promote tooth decay	Does not promote tooth decay

How to Enjoy Sugar-Free Candies Safely

For those who still wish to enjoy sugar-free gummy bears or other candies containing sugar alcohols, the key is moderation and awareness. Reading the nutrition label is critical, particularly for the serving size and the listing of sugar alcohols. Many products contain multiple servings per bag, and even a single serving can exceed the threshold for some individuals' digestive tolerance. Alternatives using sweeteners like erythritol, stevia, or monk fruit may be easier on the digestive system.

Conclusion: Mindful Indulgence is Key

Ultimately, what's the sweetener in sugar-free gummy bears is a complex mix of sugar alcohols, often led by maltitol, which can famously cause digestive discomfort when overeaten. While a fun treat in moderation for those monitoring sugar intake, the viral stories serve as a potent reminder of the importance of understanding food ingredients and respecting serving sizes. By choosing wisely and being mindful of portion control, one can enjoy these treats without the negative side effects that have made them an internet legend. National Institutes of Health provides extensive information on sugar alcohols and their effects on the body.

Disclaimer: The information provided here is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider regarding dietary choices.

Frequently Asked Questions

Maltitol is a sugar alcohol used to sweeten many sugar-free products, including gummy bears. It provides a sweet taste and creamy texture similar to sugar but with fewer calories. It is used because it does not promote tooth decay and has a lower glycemic index, making it a popular option for diabetic-friendly candies.

Sugar-free gummy bears can cause diarrhea, gas, and bloating due to the incomplete absorption of sugar alcohols like maltitol by the small intestine. This incomplete absorption means they travel to the large intestine where gut bacteria ferment them, leading to uncomfortable digestive side effects.

No, different sugar alcohols have varying effects on digestion. Maltitol is particularly notorious for causing digestive distress, while erythritol is often better tolerated and less likely to cause issues because it's more readily absorbed by the body. Sorbitol and xylitol have a moderate digestive impact.

A safe amount of sugar-free gummy bears is typically very small, and it's essential to follow the recommended serving size on the nutrition label. Many products have multiple servings per bag, and even a single serving can be enough to cause discomfort for sensitive individuals.

Yes, following very poor consumer reviews and negative media attention in 2014, Haribo discontinued its sugar-free gummy bears in some markets. Their version used maltitol, which was the source of the severe digestive issues reported online.

Children can consume sugar-free candies, but only in very small amounts. They are more sensitive to the digestive effects of sugar alcohols, so excessive consumption should be avoided. It's best to choose candies with milder sweeteners or stick to naturally sweet fruits instead.

Some modern gummy candies use alternative sweeteners to avoid the digestive issues caused by sugar alcohols. These include natural options like stevia and monk fruit extract, as well as newer rare sugars like allulose, which do not cause fermentation in the gut.