maltitol
Sweeteners
Is maltitol high in polyols?
Is maltitol high or low in polyols? 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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Compare maltitol across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
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
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
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 Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
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
Is maltitol high in Polyols?
Polyols: higher signal - consider smaller servings or swaps.
Can I still eat maltitol if I'm sensitive to Polyols?
Best to avoid or test carefully with a small amount.
What else should I check?
Check FODMAPs, Low Fermentation, and AIP next for a fuller picture.