maltitol
Sweeteners
Is maltitol high in fodmaps?
Is maltitol high or low in fodmaps? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
Related checkers
Compare maltitol across criteria
Sensitivity notes
Why fodmaps food checker matters
FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.
- Start with a 2-6 week elimination phase, removing all high-FODMAP foods
- Keep a detailed food and symptom diary to track your reactions
- Reintroduce one FODMAP group at a time to identify your specific triggers
- Remember that threshold varies - you may tolerate small amounts
- Work with a dietitian trained in the low-FODMAP diet for best results
What to know about maltitol
Maltitol is a sugar alcohol, and it is graded a high polyol and high FODMAP trigger. It is the bulk sweetener that gives sugar free chocolate, gummies, mints and protein bars their body and mouthfeel, and it is the specific ingredient behind the famous sugar free sweet horror stories. Only part of a maltitol dose is broken down and absorbed in the small intestine. The remainder arrives in the colon still intact, drags water in with it by osmosis and is fermented by gut bacteria, which produces gas, cramping, urgency and loose stools within a few hours. This is well enough established in law that EU labelling rules make foods with a meaningful added polyol content carry the phrase "excessive consumption may produce laxative effects". Maltitol is also a weak choice for blood sugar: its glycaemic index sits far above erythritol, which is close to zero, so the sugar free claim on the front of the pack says less about your glucose response than the name suggests.
Watch for
- Graded high on polyols and high FODMAP overall, which makes it the single most common explanation for bloating, wind and loose stools a few hours after eating something labelled sugar free
- Poor for low fermentation and SIBO approaches, because the unabsorbed fraction is fermented in the colon rather than passing through inertly
- The dose that tips people over is smaller than expected.A modest handful of sugar free chocolates or gummies can do it, and because the delay runs to several hours the symptoms usually get blamed on the meal that came before
- It hides under several names.Look for maltitol syrup, hydrogenated glucose syrup, hydrogenated maltose or E965, and note it is often the bulking agent even in products that advertise stevia or sucralose as the sweetener
- Glycaemic index is far higher than erythritol and it still carries roughly half the calories of sugar, so it is not a free pass on either glucose or energy
Explore related in Sweeteners
Compare similar foods to build a personalized list of swaps that work for your system.
FODMAPs Guide
Everything you need to know about fodmaps sensitivity and smart food choices.
FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for FODMAPs sensitivity:
View all safe options
These foods are high in fodmaps and may trigger symptoms:
View full list
If you're sensitive to FODMAPs, consider these strategies:
- 1Start with a 2-6 week elimination phase, removing all high-FODMAP foods
- 2Keep a detailed food and symptom diary to track your reactions
- 3Reintroduce one FODMAP group at a time to identify your specific triggers
- 4Remember that threshold varies - you may tolerate small amounts
- 5Work with a dietitian trained in the low-FODMAP diet for best results
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is maltitol high in FODMAPs?
FODMAP rating: High FODMAP. High FODMAP: consider smaller servings or swap within the same group.
Can I still eat maltitol if I'm sensitive to FODMAPs?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Polyols, Low Fermentation, and AIP next for a fuller picture.