Hot Topic! Artificial Sweeteners, are they for you?
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Hey Reader, I often get the question, am I able to have artificial sweetners? As an alternative to sugar, artificial sweeteners are becoming more and more popular among those trying to cut back on calories. However, artificial sweeteners can be a double-edged sword on people who have Irritable Bowel Syndrome. Although artificial sweeteners are typically regarded as safe to use, some people may find that they worsen their IBS symptoms. As high-FODMAP meals, certain artificial sweeteners, notably sugar alcohols like sorbitol, mannitol, and xylitol, are known to ferment in the stomach and induce digestive distress, such as gas, bloating, and diarrhea. Certain artificial sweeteners, like aspartame, have been linked to headaches and migraines in sensitive individuals and may cause flare-ups. In addition to the aforementioned products, individuals with IBS should also be cautious when consuming sugar-free baked goods, such as cookies, cakes, and pastries. These items often contain artificial sweeteners or sugar alcohols to maintain sweetness while reducing sugar and calorie content. However, the presence of these ingredients can potentially trigger digestive discomfort and exacerbate symptoms of IBS. Reading food labels carefully and choosing products without artificial sweeteners or sugar alcohols can help minimize the risk of symptom flare-ups. Products to watch out for: - Protein Bars and Shakes: Quest bars, Barebells, One Bars, No Cow - Sugar-Free Gum and Candy: Elipse, Orbit, Extra, 5 gum - Sugar-Free Beverages: Diet cokes or any Diet soda - Sugar-Free Baked Goods Stevia is a natural artifical sweetener that is typically tolerated well. It's essential for individuals with IBS to be mindful of their consumption of artificial sweeteners and to pay attention to how their bodies respond. Keeping a food diary can help identify trigger foods and allow for better management of symptoms. Ultimately, consulting with a healthcare professional or registered dietitian who specializes in digestive health can provide personalized guidance on navigating artificial sweeteners and their impact on IBS. In good health, Cari |
Riker Nutrition Consulting
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