maltitol
Sweeteners
Is maltitol aip-compatible?
See whether maltitol fits an aip diet, with a clear compatible-or-avoid verdict plus its FODMAP, histamine and other trigger ratings in one place.
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Sensitivity notes
Why aip diet checker matters
The Paleo Autoimmune Protocol (AIP) is an elimination diet designed to reduce inflammation and heal the gut in people with autoimmune conditions. It removes grains, legumes, dairy, eggs, nuts, seeds, and nightshades during the elimination phase.
- Elimination phase removes all potentially inflammatory foods
- Focus on nutrient-dense foods: organ meats, bone broth, vegetables
- Reintroduce foods one at a time after 30-90 days
- Sleep, stress management, and movement are part of the protocol
- Work with a practitioner experienced in autoimmune protocols
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
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AIP Guide
Everything you need to know about aip compatibility and smart food choices.
The Paleo Autoimmune Protocol (AIP) is an elimination diet designed to reduce inflammation and heal the gut in people with autoimmune conditions. It removes grains, legumes, dairy, eggs, nuts, seeds, and nightshades during the elimination phase.
Practical guidance for following a AIP diet:
- 1Elimination phase removes all potentially inflammatory foods
- 2Focus on nutrient-dense foods: organ meats, bone broth, vegetables
- 3Reintroduce foods one at a time after 30-90 days
- 4Sleep, stress management, and movement are part of the protocol
- 5Work with a practitioner experienced in autoimmune protocols
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Does maltitol fit an aip diet?
AIP: avoid for strict plans.
What if I eat it occasionally?
Occasional use may break strict plans.
What are safer swaps?
Compare within the Sweeteners group.