What Is The Diet Like If You Have Sorbitol Intolerance?

Sorbitol is a polyol, polyol, or polyhydric sugar 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). In the case of suffering an intolerance 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?

All foods containing sorbitol should be avoided at first. 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 ultra- processed “light” products whose consumption should be avoided in general.
• Although the code for sorbitol is E420 in the ingredient lists, additives with the numbers E432, E435, E436, E433, E434, E493, E494, E491, E492 and E495 may also contain sorbitol.
• Especially at the beginning of therapy, foods that are generally difficult to digest, such as cabbage, should only be eaten rarely.
• 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 want to know exactly what foods you can consume when you are intolerant to sorbitol and what foods you should avoid, these lists will help you.

Foods that are recommended for people with sorbitol intolerance

• Flour, bread, cereals and garnishes: amaranth, pearl barley, oat flakes, potatoes, almond flour, muesli without nuts, quinoa, soy flour, whole wheat bread and rolls, whole grain flakes, whole wheat flour (spelled, rye and whole wheat flour), whole wheat pasta, brown rice
• Vegetables: non-flatulent varieties (fresh or frozen, for example, artichoke, pumpkin, carrot, parsnip, beet, cucumber, asparagus, spinach, tomatoes, Jerusalem artichoke, zucchini), lettuce (all types, for example, oak leaf, iceberg , endive), lollo rosso, endive, dandelion, arugula, chicory …
• Fruits: 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: 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 lees (oatmeal, hemp, almonds, soy).
• Fats and oils: vegetable oils high in omega-3s (hemp oil, pumpkin seed oil, flaxseed oil, olive oil, rapeseed oil, grapeseed oil, walnut oil, germ oil wheat)
• Drinks: coffee, unsweetened infusions, water
• Spreads: hummus and legume pâtés, nut butters (no sugar, no added fats, for example 100% peanut butter or almond butter).
• Herbs, spices and condiments: fresh herbs (for example, basil, sage, chives, parsley), cumin, turmeric, cloves, salt, mustard, vanilla, cinnamon, etc.

These foods are not recommended for people with sorbitol intolerance.

• Flour, Bread, Cereal – Packaged baked goods such as sliced ​​bread, muffins, muesli with added sugar, or fruit.
• Vegetables – Vegetable mixes made with dressings.
• Fruit: In general, fruits with pits 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 fruits, sweetened and light.
• Meat products: may contain sorbitol made such as frankfurters, smoked and cured meat, battered, marinated, etc.
• Fish and seafood: canned food 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 condiments: cider vinegar, balsamic vinegar, broths, barbecue sauce, ketchup, red wine vinegar, seasoning mixes.
• Prepared foods: fast food, seasoned prepared salads, salad dressings, mayonnaise, canned red cabbage, prepared soups and sauces, frozen or pre-made 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 cavities 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 pay close attention to whether your regular pasta contains sorbitol and, if so, replace it with one that does not.

In the cosmetic industry, sorbitol is used as a humectant. Although it is only present in small amounts and is not ingested orally, you should avoid products with sorbitol as a precaution.

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