What is the diet like if you have sorbitol intolerance?

Sorbitol is a sugar polyol, polyalcohol or polyhydric alcohol, which is also known as glucitol. It is found naturally in some foods, mainly fruits and vegetables, but it is also used as a sweetener (its code is E420). If you are intolerant to sorbitol, the absorption of this substance is totally or partially altered in the small intestine. Consequently, it can reach the colon, where it is metabolized by intestinal bacteria and waste products are produced that cause abdominal pain, gas and diarrhea.

There is no cure for sorbitol malabsorption, but the good news is that if you are intolerant to sorbitol, a proper diet will largely prevent digestive symptoms. The change in the way you eat is the only therapy for this alteration so far.

What is a diet for sorbitol intolerance like?

At first they must Avoid all foods that contain sorbitol. In this way the individual tolerance limit of this substance can be carefully tested.

This sugar alcohol is found naturally in some fruits and vegetables. In the food industry It is used as a sweetener in “light” productsultra-processed foods whose consumption should generally be avoided. Although the code for sorbitol is E420 in the ingredient lists, additive numbers E432, E435, E436, E433, E434, E493, E494, E491, E492 and E495.Especially at the beginning of therapy, foods that are generally difficult to digest, such as cabbage, should only be eaten on rare occasions.It is allowed to continue consuming easily digestible fruits and vegetables, dairy products, nuts, meat, fish, eggs and many more.

Nutritional tables for sorbitol intolerance

If you like know exactly what foods you can eat when you are intolerant to sorbitol and what foods to avoid these lists will help you.

Foods that are recommended for people with intolerance to sorbitol

Flour, bread, cereals and garnishes: amaranth, pearl barley, oat flakes, potatoes, almond flour, nut-free muesli, quinoa, soy flour, whole wheat bread and rolls, whole grain flakes, whole wheat flour (spelled, rye and whole wheat flour), pasta brown, brown riceVegetables: non-flatulent varieties (fresh or frozen, eg artichoke, squash, carrot, parsnip, beetroot, cucumber, asparagus, spinach, tomato, Jerusalem artichoke, zucchini), lettuce (all types, eg oakleaf, iceberg, endive ), lollo rosso, endive, dandelion, arugula, radicchio…Fruit: Pineapple, avocado, banana, figs, pomegranate, melon, currant, persimmon, kiwi, mango, papaya, passion fruit, watermelon, citrus fruits.Nuts, grains and seeds: cashews, chia seeds, psyllium husk, hemp seeds, hazelnuts, pumpkin seeds, flax seeds, almonds, poppy seeds, pine nuts, pistachios, sunflower seeds, walnuts.Eggs and dairy products: buttermilk, eggs (up to 5 per week), cheese (feta, cream cheese, granulated cream cheese), low-fat quark, plain yogurt. If you prefer not to consume dairy, you can take vegetable milk (oats, hemp, almonds, soybeans).Fats and oils: vegetable oils with a high omega-3 content (hemp oil, pumpkin seed oil, flaxseed oil, olive oil, rapeseed oil, grapeseed oil, walnut oil, wheat germ oil)Drinks: coffee, unsweetened herbal teas, waterSpreads: hummus and legume pates, nut butters (no sugar, no added fat, eg 100% peanut butter or almond butter).Herbs, Spices and Seasonings: fresh herbs (eg basil, sage, chives, parsley), cumin, turmeric, cloves, salt, mustard, vanilla, cinnamon, etc.

These foods not recommended for people intolerant to sorbitol

Flour, bread, cereals: packaged baked goods such as sliced ​​bread, rolls, muesli with added sugar or fruit.Vegetables: mixed vegetables prepared with dressings.Fruit: In general, fruits with seeds or stones, such as apples, apricots, pears, cherries, dates, and peaches, contain more sorbitol. Dried fruit should be avoided.Nuts, grains and seeds: flavored nuts or chocolate glaze.Eggs and dairy products: all kinds of products mixed with fruit, sweetened and light.Meat products: They may contain sorbitol made as frankfurters, smoked and cured meat, battered, marinated, etc.Fish and shellfish: preserves with sauce and breaded fish.Fats and oils: safflower oil, goose butter, hydrogenated fats for baking and frying, lard, sunflower oil.Alcoholic beverages: beer, brandy, sparkling wine, wine, energy drinks, fruit nectar, fruit juices, fruit juice drinks, light drinks, soft drinks.Spreads: jams, chocolate spread, lard.Herbs, Spices and Seasonings: cider vinegar, balsamic vinegar, broths, barbecue sauce, ketchup, red wine vinegar, seasoning mixes.Prepared foods: fast food, dressed prepared salads, salad dressings, mayonnaise, canned red cabbage, prepared soups and sauces, frozen or prepared pizza.Sweet and salty snacks: chips, ice cream, gum, nachos, crackers and candy.Sweeteners: maple syrup, fruit syrups (apple sweetener), powdered sugar, rice syrup, beet syrup, corn syrup, sweeteners, vanilla sugar, sugar.

Sorbitol in toothpastes, cosmetics and pills

Since sorbitol, unlike sugar, does not cause caries and at the same time has a cooling effect, it is often used in toothpastes and other dental care products. However, if you are intolerant to sorbitol, you should take a good look at whether your usual paste contains sorbitol and, if so, replace it with one that does not.

In the cosmetics industry, sorbitol It is used as a moisturizer. Although it is only present in small amounts and is not taken orally, you should avoid sorbitol products as a precaution.

You should also be on the lookout for supplements and medications. In many of these products, sorbitol It is used as a carrier of aromas, nutrients or active ingredients.