Polyols, or sugar alcohols, are a type of short-chain carbohydrate naturally present in some fruits and vegetables, as well as in many sugar-free foods and products. Foods with polyols can cause gastrointestinal symptoms for some individuals—particularly those with irritable bowel syndrome (IBS) who are sensitive to FODMAPs.

However, polyols may offer some benefits, such as acting as mild laxatives. While some people with IBS need to limit their intake of foods with polyols, others may tolerate them in small amounts. Read on to learn which foods contain polyols, their effects on the body, and how to include them in your diet.

What are polyols? The "P" in FODMAP

Polyols, also known as sugar alcohols, are naturally present in some fruits and vegetables and in many sugar-free products like gums and candies. Polyols are the "P" in FODMAP. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. The two polyols included in the Monash low-FODMAP diet app are sorbitol and mannitol, but other polyols like xylitol can also cause symptoms.

FODMAPs like polyols are poorly absorbed in the gastrointestinal tract. Since they're not completely absorbed, polyols attract water into the large intestine (and to some extent even the small intestine). This osmotic effect can lead to diarrhea. 

The poorly absorbed polyols in the large intestine also lead to bacterial fermentation, which can cause gastrointestinal symptoms like bloating, abdominal pain, and excess gas in sensitive individuals, such as people with IBS or a FODMAP intolerance. 

However, it's worth noting that even if you're not sensitive to sugar alcohols, excess consumption of them can still cause symptoms due to polyol malabsorption. In fact, most healthy individuals will experience a dose-dependent increase in symptoms like gas, bloating, and diarrhea if they eat more than 10 to 20 grams of polyols at one time. 

One exception to this rule is erythritol. Since it's absorbed better than other sugar alcohols in the small intestine, it is less likely to cause diarrhea by drawing water into the large intestine. This means that erythritol can be included in a low-FODMAP diet.

Where polyols are found

Polyols are found naturally in many fruits and vegetables and are added to some sugar-free foods like candies, mints, and gum. Here are some of the most common foods high in polyols:

  • Sorbitol: Stone fruits (like cherries, peaches, plums, nectarines, apricots, and prunes), apples, pears, and blackberries; also used in sugar-free gums, candies, and packaged foods.
  • Mannitol: Cauliflower, mushrooms (black chanterelle, button, enoki, dried porcini, portobello, shiitake), rutabaga, celery, watermelon; also used as a sweetener in sugar-free products.
  • Maltitol: Common in sugar-free chocolates, candies, and baked goods.
  • Xylitol: Found in sugar-free chewing gum, mints, candies, and dental products.
  • Lactitol: Used as a sweetener in sugar-free and reduced-calorie products like ice cream and baked goods.
  • Isomalt: Found in sugar-free candies, throat lozenges, and processed foods as a sugar substitute.
  • Hydrogenated starch hydrolysates: Commonly found in sugar-free candies, chewing gums, baked goods, ice cream, frozen desserts, and snack bars.

While erythritol is often used in low-calorie and keto-friendly products, it doesn't need to be avoided on the low-FODMAP diet since it's better absorbed than the other sugar alcohols. This makes it less likely to cause unpleasant symptoms like gas and diarrhea in sensitive individuals.

Foods with polyols

Here's a list of foods with polyols, plus low-polyol alternatives to try.

Fruits

Fruits with polyols:

  • Apples
  • Pears
  • Cherries
  • Peaches
  • Nectarines
  • Plums
  • Apricots
  • Blackberries
  • Prunes
  • Watermelon

Low-polyol replacements:

  • Bananas
  • Blueberries
  • Strawberries
  • Boysenberries
  • Cranberries
  • Raspberries
  • Oranges
  • Grapes
  • Kiwi
  • Pineapple
  • Cantaloupe
  • Mango
  • Papaya
  • Grapefruit
  • Dragon fruit
  • Figs
  • Guava
  • Jackfruit
  • Honeydew melon
  • Passionfruit
  • Rhubarb

Vegetables

Vegetables with polyols:

  • White cauliflower
  • Celery
  • Mushrooms (black chanterelle, button, enoki, dried porcini, portobello, shiitake)
  • Rutabaga
  • Sauerkraut (white cabbage)
  • Wakame seaweed (dried flakes)

Low-polyol replacements:

  • Carrots
  • Zucchini
  • Spinach
  • Cucumber
  • Bell peppers
  • Broccoli
  • Lettuce
  • Green beans
  • Brussels sprouts
  • Eggplant
  • Artichoke
  • Asparagus
  • Beetroot
  • Cabbage (red, Chinese, savoy, white)
  • Purple cauliflower
  • Collard greens
  • Corn
  • Daikon
  • Jicama
  • Kale
  • Canned mushrooms (up to 6 pieces)
  • Okra
  • Olives
  • Onion
  • Parsnip
  • Peas
  • Potato
  • Sweet potato
  • Squash
  • Radish
  • Sauerkraut (red cabbage)
  • Nori seaweed (dried)
  • Tomatoes

Artificial Sweeteners

Foods with polyols:

  • Sugar-free gum
  • Sugar-free candies
  • "Diet" or "sugar-free" baked goods
  • Sugar-free chocolate
  • Low-calorie sweeteners containing sorbitol, mannitol, xylitol, lactitol, maltitol, or isomalt

Low-polyol replacements:

  • Stevia
  • Monk fruit
  • Cane sugar
  • Maple syrup
  • Honey
  • Coconut sugar

Should I avoid polyols?

Not everyone needs to avoid foods with polyols. However, for many people with IBS or other gut sensitivities, foods with polyols can trigger IBS symptoms like gas, bloating, stomach cramps, and diarrhea due to their poor absorption in the small intestine. You may have a polyol sensitivity if you experience these symptoms after eating foods with polyols.

To identify whether foods with polyols are the cause of your symptoms, you have two main options. The first is to keep a food and symptom journal. Write down everything you eat and drink in a day and any symptoms you experience. Then, you can look back and see if there's a relationship between certain foods (such as foods with polyols) and your digestive symptoms.

The second option is to work with a registered dietitian on the low-FODMAP diet. By reducing your intake of high-FODMAP foods and then systematically reintroducing them, you can narrow in on whether polyols or another FODMAP category (e.g., excess fructose, lactose, or oligosaccharides like fructans and galacto-oligosaccharides) are responsible for your symptoms.

However, while polyols can cause uncomfortable gut symptoms for some individuals, they may have benefits, particularly for people dealing with constipation.

  • Mild laxative effect: Sugar alcohols like sorbitol, found in prunes, can help stimulate bowel movements, providing relief from constipation. In fact, a 2021 study found that eating 100 grams of prunes (about 10-12 prunes) per day was as effective as kiwifruit or psyllium husk for treating chronic constipation.
  • Low-calorie sweetening: Sugar alcohols are often used in sugar-free products because they contain fewer calories than sugar, offering a lower-calorie option for sweetening foods without spiking your blood sugar levels.
  • Dental benefits: Xylitol, which is commonly found in sugar-free gum, is known to promote dental health by reducing bacteria that promote tooth decay. 

How to work polyols into your diet long term

If you've identified that you're sensitive to foods with polyols, you may still be able to tolerate them in small amounts—even if you're following the low-FODMAP diet. Here are some tips for including them in your diet long-term.

Reintroduce and increase gradually to assess tolerance

Everyone has different tolerance levels for polyols, and consuming more than your tolerance level can lead to symptoms like gas, bloating, and diarrhea. If you've been following the low-FODMAP diet, start by including foods with lower levels of polyols and see how your body reacts. Keeping a food and symptom diary (with portion sizes recorded) can help you determine how many polyol-rich foods you can tolerate.

Eat polyols with other low-FODMAP foods

Some people find that if they eat polyol-rich foods alongside a larger, balanced meal, they don't get as many gastrointestinal symptoms. This is because eating polyols with a meal helps reduce their osmotic effect, reducing the amount of water pulled into the bowel. However, this is highly individual, so it's best to test it out with a small amount of polyol-rich foods first.

Be cautious of FODMAP stacking

Even if you tolerate small amounts of polyols in foods, eating several high-FODMAP foods at the same time can overwhelm your gut. This is called FODMAP stacking. For example, pairing polyol-rich peaches with lactose-rich ice cream might trigger symptoms. To minimize the effects of FODMAP stacking, try to avoid combining multiple FODMAP categories in one sitting.

For extra support when reintroducing FODMAPs to your diet, consider FODZYME enzyme powder. It's designed to break down FODMAPs like lactose, galacto-oligosaccharides (GOS), and fructans in food. However, it's important to note that this enzyme can't help with polyols specifically. Nonetheless, by breaking down other types of FODMAPs, FODZYME can help reduce the effects of FODMAP stacking.