Do you have a sweet tooth? With the rise of health consciousness and concerns surrounding high sugar intake and “empty calories”, the consumption of sugar-free foods has become increasingly popular over the years. Artificial sweeteners are frequently consumed as sugar substitutes and have become a staple in many households. While they’re considered safe and well-tolerated, their effects on glucose intolerance and alterations in the composition of the intestinal microbiota are still a topic of debate. If you’re one of the people who regularly consume artificial sweeteners and are wondering what impact they have on your gut health, keep reading and let’s delve into the science behind it!
What are artificial sweeteners?
Artificial sweeteners are synthetic sugar substitutes that are designed to provide sweetness to food and beverages without the added calories of sugar. They can be used in a wide range of products labeled sugar-free, including sodas, baked goods, and candies. Additionally, they are typically hundreds of times sweeter than sugar so a small amount goes a long way to sweeten foods and beverages.[1]
Six artificial sweeteners are approved as food additives by the US Food and Drug Administration (FDA): saccharin, aspartame, acesulfame potassium (acesulfame-K, or Ace-K), sucralose, neotame, and advantame.[2]
Are artificial sweeteners harmful to gut health?
The use of artificial sweeteners is prevalent in various food processes and their impact on gut health is more complicated than previously thought. Despite the fact that artificial sweeteners are not metabolized in the same way as natural sugars, they still interact with the gut. Recent studies have shown that certain artificial sweeteners can alter the composition of the gut microbiota, which is the community of microorganisms that live in the digestive system and play a key role in many aspects of health.[3]
Both animals and humans exhibited changes in metabolic pathways related to glucose tolerance and dysbiosis following the consumption of saccharin.[3] Dysbiosis is a condition in which the balance of beneficial bacteria in the gut is disrupted, and it has been linked to a range of health problems, including mood disorders, inflammation, digestive issues, and a weakened immune system.
One particular study of 120 individuals has shown that the consumption of two of the artificial sweeteners, saccharin and sucralose, significantly impacted glucose tolerance in healthy adults.[4] The researchers found that the groups that consumed saccharin and sucralose had larger spikes in blood sugar levels during glucose tolerance tests, suggesting that these sweeteners may cause the body to have trouble absorbing sugar.[4] The other sweeteners, aspartame and stevia, did not show significant differences in blood sugar levels compared to the control group.[4]
Polyols are another type of sweetener that can cause gas in the colon, especially in people with inflammatory bowel disease.[3]
Some sugar substitutes might also cause digestive distress and other side effects such as dizziness, headaches and diarrhea, if consumed in large quantities.
Bottom Line
In conclusion, artificial sweeteners have become a popular alternative to sugar due to health concerns surrounding high sugar intake. However, their effects on gut health are still a topic of debate. While they are generally considered safe, recent studies have shown that certain artificial sweeteners can alter the composition of the gut microbiota and lead to dysbiosis, which is linked to a range of health problems. Additionally, some artificial sweeteners have been found to impact glucose tolerance in healthy adults. Therefore, it’s important to be mindful of the potential effects of artificial sweeteners on gut health and to choose them wisely!
Be on the lookout for my next blog post, where I will be discussing some artificial sweeteners that can actually BENEFIT our gut health! Also, if you want extra support and accountability on your wellness journey, click here to join my FREE Facebook Support Group!
References:
- Artificial sweeteners. Artificial Sweeteners – an overview. ScienceDirect Topics. Retrieved April 16, 2023.
- How sweet it is: All about sugar substitutes. U.S. Food and Drug Administration; FDA. Retrieved April 17, 2023.
- Ruiz-Ojeda, F. J., Plaza-Díaz, J., Sáez-Lara, M. J., & Gil, A. (2019). Effects of sweeteners on the gut Microbiota: A review of experimental studies and clinical trials. Advances in Nutrition (Bethesda, Md.), 10(suppl_1), S31–S48.
- Elsevier. (2023, January 17). Artificial sweeteners can affect your gut bacteria, researchers find. Elsevier Connect.
