What is Sorbitol?
Sorbitol, also known as glucitol, is a sugar alcohol (polyol) that the human body metabolizes slowly. While it provides sweetness and some dietary energy, it is not fully absorbed by the small intestine. The unabsorbed portion proceeds to the large intestine, where it is fermented by gut bacteria. This fermentation process can lead to gas, bloating, and abdominal pain in sensitive individuals. In larger quantities, sorbitol acts as an osmotic laxative, drawing water into the bowel and causing diarrhea.
For many, moderate amounts are fine, but for those with a sorbitol intolerance or conditions like IBS, even small amounts can trigger symptoms. Sorbitol is a key component of the FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet, which helps people identify foods that trigger their gut symptoms.
Natural Sources of High Sorbitol
Sorbitol is found naturally in a variety of fruits, especially stone fruits and pome fruits. Knowing which ones are highest is key for anyone watching their intake.
High-Sorbitol Fruits
- Pears: Fresh pears are one of the highest natural sources of sorbitol, with pear juice also being rich in it.
- Plums and Prunes: These stone fruits contain significant amounts, with prunes (dried plums) having a much more concentrated level.
- Apples: Both fresh and dried apples contain sorbitol, along with other FODMAPs like fructose.
- Cherries: This stone fruit has a notably high sorbitol content.
- Peaches and Nectarines: These are also common culprits for those with sorbitol sensitivities.
- Apricots: Fresh apricots are high in sorbitol, and the dried version is even more concentrated.
High-Sorbitol Vegetables and Juices
While fruits are the main source, some vegetables also contain noteworthy amounts of sorbitol.
- Sweet Corn: Some varieties contain high levels.
- Bok Choy: Though sometimes considered low FODMAP in smaller portions, larger quantities contain sorbitol.
- Juices: Fruit juices made from high-sorbitol fruits, like pear and apple juice, can have a concentrated effect. Prune juice is particularly known for its laxative effects due to its high sorbitol content.
Processed Foods with Sorbitol Additives
Beyond natural sources, sorbitol is commonly manufactured and added to a wide range of processed foods and personal care products. It acts as a sweetener, a humectant (to retain moisture), and a thickener. It is identified by the additive code E420 on ingredient lists.
Common Processed Sources
- Sugar-Free Gum and Candy: This is one of the most common sources, with sugar-free chewing gum often containing around 1-2 grams per stick. The laxative warning on many packs is a direct result of the sorbitol content.
- Diet Drinks and Light Products: Many reduced-calorie and sugar-free foods, including diet sodas, ice cream, and jams, use sorbitol as a sweetener.
- Baked Goods: Sorbitol is used as a humectant to keep cakes and cookies moist for longer.
- Medications: Some liquid medications, such as cough syrups and laxatives, contain sorbitol.
Comparison of Sorbitol Content in Common Foods
To better illustrate the differences, here is a comparative table detailing the approximate sorbitol content in grams per 100 grams, based on food intolerance data.
| Food Category | Item | Sorbitol Content (g/100g) | Typical Serving | FODMAP Status | Notes |
|---|---|---|---|---|---|
| Dried Fruit | Dried Prunes | ~11 g | 1-2 pieces | High | Very concentrated source. |
| Dried Apricots | ~6 g | 2-3 pieces | High | Concentrated source. | |
| Fresh Fruit | Pears | ~3 g | 1 pear (150g) | High | One of the highest fresh fruit sources. |
| Cherries | ~2 g | Small handful | High | Small serving size matters. | |
| Fresh Plums | ~2 g | 1 plum | High | Small serving size matters. | |
| Apples (fresh) | ~1.5 g | 1 apple (150g) | High | Also high in fructose. | |
| Vegetable | Sweet Corn | >0.05 g | 1/2 cup | High | A moderate to high source for some. |
| Sweetener | Sugar-Free Chewing Gum | ~40 g | 1 stick (variable) | High | A highly concentrated source by weight. |
| Processed | Diabetic Jams | 8-10 g | 1 tbsp | High | Specifically sweetened with sorbitol. |
Managing Sorbitol in Your Diet
For people with diagnosed sorbitol intolerance or IBS, managing sorbitol intake is crucial for symptom relief. It is important to work with a dietitian to establish a personalized approach.
Steps for a Sorbitol-Controlled Diet
- Elimination Phase: A dietitian may recommend a temporary diet that is low in or free from sorbitol and other FODMAPs to allow your gut to rest.
- Challenge Phase: After the elimination period, sorbitol is slowly reintroduced to determine your personal tolerance level.
- Check Labels Carefully: Become familiar with sorbitol (E420) and other sugar alcohols (mannitol, xylitol, maltitol) in the ingredients list of processed foods.
- Consider Portions: Even for high-sorbitol foods, portion control can be a significant factor. An individual might tolerate a very small amount but not a full serving.
- Focus on Low-Sorbitol Alternatives: Many fruits and vegetables are naturally low in sorbitol and safe for consumption. Examples include citrus fruits, pineapple, and berries like raspberries.
Conclusion
Sorbitol is a versatile sugar alcohol found in many natural and processed foods. For individuals with sorbitol malabsorption or digestive sensitivities, consuming high-sorbitol items can lead to uncomfortable gastrointestinal symptoms. By identifying which foods are highest in sorbitol, such as pears, plums, and sugar-free products, and learning to read ingredient labels, you can effectively manage your intake. A well-managed diet, often guided by a professional using principles from a low-FODMAP plan, is the best way to enjoy a balanced nutrition diet without discomfort.
For more detailed information on managing FODMAPs, the Monash FODMAP App is an authoritative resource that can help you identify high and low sorbitol foods.
