No Sugar? Look Again. The Hidden Culprit.
Stomach pain? Gas and/or bloating after eating certain foods?
It may be sugar alcohol.
While sugar alcohols aren’t as bad for you as artificial sweeteners (Splenda, Aspartame, etc.) I generally recommend avoiding them (or consuming in smaller amounts) for a few different reasons:
1 ) They’re metabolized differently than natural sugars. Yes, they are naturally occurring compounds found in fruits and vegetables, but more often than not they are commercially produced from other forms of sugar and have a different chemical structure that alters the way the body metabolizes them.
2 ) They lead to more sugar cravings. When you eat foods that taste sweet, the body expects calories and substance to follow. When the body doesn’t get those things, it asks you for more. I call that “faux” food. Food that doesn’t provide the body with the nutrients it need to satiate.
3 ) They cause digestive issues. Sugar alcohols are considered “low-digestible carbohydrates” because they are either partially absorbed or not absorbed at all by the small intestine [which is why we consider them low-calorie]. Therefore, they travel straight to the large intestine where our gut bacteria tries to metabolize them. When it can’t, it causes gastrointestinal issues: stomach upset, gas, bloating, diarrhea (especially when consumed in large amounts in a short period of time).
Says “no sugar”? Check again.
Sugars Alcohols:
Xylitol
Erythritol
Sorbitol
Maltitol
Lactitol
Isomalt
Mannitol
Hydrogenated Starch Hydrolysates
Glycerol
Sugars I Use Often:
Honey
Maple Syrup
Coconut Sugar
Fruit (i.e. Dates)
All that being said, our bodies are all DIFFERENT! Some people experience no issue eating the sugars above - Power to your gut
If you DO see a pattern/link between stomach symptoms and some of the ingredients listed above, it could benefit you to experiment with swapping them out and seeing how you feel!
If you’re looking for a safe space where you can learn how to let go of dieting for good, enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world helping those who are frustrated with dieting and want to change their relationship with food and themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
