sorbitol
Sweeteners
Is sorbitol high in fodmaps?
Is sorbitol 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.
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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 sorbitol
Sorbitol (E420) is graded E for polyols and D on FODMAPs overall, and it is one of only two polyols that FODMAP guidance names individually rather than lumping into a group. The part most people miss is that sorbitol is not only an additive. It occurs naturally in stone fruit and pome fruit: prunes, plums, apples, pears, cherries, peaches and apricots all carry it, which is precisely why prunes have their laxative reputation. Cutting sugar-free gum and mints therefore does not necessarily cut your sorbitol load. On the chemical triggers sorbitol is quiet, graded A for histamine, histamine liberation, tyramine, sulfite, nickel, glutamates, gluten and lactose. The problem is osmotic and fermentative, not immune, and it is graded E for low fermentation SIBO protocols.
Watch for
- Polyols E, the top of the scale.Sorbitol is absorbed slowly and incompletely in the small intestine, so it pulls water into the gut and then ferments in the colon. Bloating, wind, cramping and loose stools a few hours after the dose are the classic pattern
- Fruit counts.Prunes, apples, pears, cherries, plums, apricots, peaches and blackberries all contain sorbitol naturally, so a week with no sugar-free products can still be a high-sorbitol week
- It stacks with fructose.A food that carries sorbitol and excess fructose together, like an apple or a pear, is a harder test than sugar-free gum, and reacting to one does not tell you which of the two did it
- Low fermentation SIBO E, so sorbitol is a poor fit if you are working through a low fermentation protocol rather than a standard low FODMAP one
- It travels with its relatives.Sorbitol appears on panels beside maltitol, mannitol, isomalt and lactitol in the same sugar-free products, so logging one name alone can badly undercount the polyol dose you actually took
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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:
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These foods are high in fodmaps and may trigger symptoms:
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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.
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Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is sorbitol high in FODMAPs?
FODMAP rating: High FODMAP. High FODMAP: consider smaller servings or swap within the same group.
Can I still eat sorbitol 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.