Artificial sweeteners have been a hot topic in the health and wellness industry for many years. While some people swear by them as a way to cut back on sugar and calories, others are concerned about their potential impact on gut health. However, recent research has shown that certain artificial sweeteners can actually have a positive impact on gut health. In this blog post, we will explore these sweeteners and how you can include them in your diet in a mindful way!
What are artificial sweeteners?
First, let’s talk about what artificial sweeteners are. Artificial sweeteners are synthetic substances that are used as a sugar substitute in foods and beverages. They are designed to be much sweeter than sugar, so only a small amount is needed to achieve the desired sweetness. Some common examples of artificial sweeteners include saccharin, aspartame, sucralose, and stevia.
While they are generally considered safe, recent studies have shown that certain artificial sweeteners can alter the composition of the gut microbiota and the migrating motor complex which can lead to disymbiosis and/or SIBO- which is linked to a range of health problems. Additionally, some artificial sweeteners have been found to impact glucose tolerance in healthy adults. You can learn about the artificial sweeteners that can be damaging your gut here.
Artificial sweeteners that may benefit gut health
It’s important to remember that not all artificial sweeteners are created equal! In fact, some sweeteners have been shown to have a positive impact on gut health by promoting the growth of beneficial bacteria in the gut. Let’s take a closer look at some of these sweeteners:
Stevia. Stevia is a natural sweetener that is derived from the leaves of the Stevia rebaudiana plant. It has been shown to have prebiotic properties, which means that it promotes the growth of beneficial bacteria in the gut. Additionally, stevia has been shown to reduce inflammation in the gut, which can improve overall gut health. A recent study published in Microorganisms found that stevia increased the populations of Lactobacillus and Bifidobacterium, two types of bacteria that are known to be beneficial for gut health.[1] It was also found that Stevia has anti-inflammatory properties which may help decrease the production of certain chemicals that cause inflammation in the body.[1]
Isomalt. Isomalt is a type of sugar substitute that is used in many foods like bubble gum, chocolate, and yogurt. When we eat isomalt, our body doesn’t fully digest or absorb it, so it goes into our large intestine where it is fermented by the helpful bacteria that live there (making it a prebiotic). About 90% of the isomalt we eat gets fermented by these bacteria.[2] Research has shown that when isomalt is fermented by the helpful bacteria in our gut, it can increase the amount of bifidobacteria, which are known to have positive effects on our health.[2] Isomalt also decreased the levels of a type of enzyme called β-glucosidase, which can be harmful to our gut.[2]
Maltitol. Maltitol is a type of sweetener that tastes very similar to regular sugar, but it doesn’t cause cavities and is safe for people with diabetes to eat. It is often used to make sugar-free chocolate because it dissolves and behaves like sugar. Maltitol is digested very slowly in the body, so it reaches the colon where it can be fermented by the helpful bacteria that live there.[2] In a study with 40 people, they were given different types of chocolate with maltitol and other ingredients for 14 days.[2] The study found that when people ate chocolate with maltitol and another ingredient called polydextrose at an optimal dose, the levels of beneficial bacteria like bifidobacteria and lactobacilli increased in their feces.[2] This suggests that maltitol can have positive effects on our gut bacteria when eaten in the right amounts.
Monk Fruit. Monk fruit, also known as Luo Han Guo, is a small green fruit native to southern China and Thailand. It is a safe and suitable low-calorie sweetener for people with type 2 diabetes. Researchers studied this sweetener to see if it could promote the growth of helpful gut bacteria.[3] They used human fecal matter to test the growth of gut bacteria when the sweetener was used.[3] They found that it helped to promote the growth of several types of helpful gut bacteria, like Bifidobacterium, Enterococcus, Bacteroides, and Clostridium coccoides.[3] The study offered interesting data, but the area does require further research. Another study found that Monk fruit yogurt improved blood sugar control, gut health, and protected the liver and kidney of rats with type 2 diabetes.[4] It also helped to prevent the loss of beta cells in the pancreas, which produce insulin.[4] This indicates that monk fruit could be a beneficial sugar alternative in yogurt for people with type 2 diabetes to slow down the disease’s progression and its complications.[4]
Mindful ways to incorporate beneficial sweeteners into your diet
Now that we’ve covered some of the sweeteners that can have a positive impact on gut health, let’s talk about how you can include them in your diet in a mindful way. Here are some tips:
- Use them in moderation. While these sweeteners may have some health benefits, it’s important to remember that they still should be used in moderation. Aim to use them sparingly and in combination with other healthy foods to ensure that your gut microbiome is diverse and well-nourished.
- Listen to your body. Pay attention to how your body reacts to artificial sweeteners. Some people may experience digestive discomfort or other symptoms when consuming certain types of sweeteners. If you notice any negative effects, consider reducing or eliminating artificial sweeteners from your diet.
- Use them mindfully. Include foods/drinks with these beneficial artificial sweeteners in them but realize that it’s important to like the taste rather than incorporating them just because you’re concerned about the calories!
References:
- Kasti, A. N. The Effects of Stevia Consumption on Gut Bacteria: Friend or Foe? Nih.gov. Retrieved April 29, 2023.
- Ruiz-Ojeda, F. J. (2019, January). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Nih.gov.
- Norris, J. (2022, August 11). Could a low calorie sweetener also improve your gut health? Medical News Today.
- Ban, Q., Cheng, J., Sun, X., Jiang, Y., Zhao, S., Song, X., & Guo, M. (2020). Effects of a synbiotic yogurt using monk fruit extract as sweetener on glucose regulation and gut microbiota in rats with type 2 diabetes mellitus. Journal of Dairy Science, 103(4), 2956–2968.
