From the Guidelines
Erythritol is considered safe for human health, including the gut microbiome, when consumed in moderate amounts, as it has minimal negative effects on gut bacteria compared to other sweeteners. The current evidence suggests that erythritol is absorbed in the small intestine and excreted unchanged in urine, with only a small percentage reaching the colon where it could interact with gut bacteria 1. A recent study found that the effects of erythritol on the salivary microbiome were assessed in a randomized controlled trial with Estonian schoolchildren, where the group consuming erythritol-containing candies for 3 years during school days had a distinct microbiome composition 1.
Regarding dietary components and their effects on the gut microbiome, it has been shown that diet explains a considerable part of the variation in gut microbiome composition, with the strongest evidence regarding sugar intake 1. However, the study found no differences in the salivary microbiome of Italian subjects following a habitual omnivore, ovo-lacto-vegetarian, or vegan diet for at least 1 year before the sample collection 1.
Some key points to consider:
- Erythritol is a sugar alcohol that provides sweetness with minimal calories and does not raise blood sugar levels, making it popular in sugar-free products.
- Most erythritol is absorbed in the small intestine and excreted unchanged in urine, with only about 10% reaching the colon where it could interact with gut bacteria.
- Some individuals may experience digestive discomfort like bloating or diarrhea when consuming large amounts, typically over 50 grams daily, though erythritol tends to cause fewer digestive issues than other sugar alcohols.
- Focusing on a diet rich in diverse plant foods, fiber, and fermented products would be more beneficial for microbiome health than worrying specifically about moderate erythritol consumption.
- Breastfeeding has been shown to lead to different oral microbiota compared with formula-fed infants, and effects of partial vs no breastfeeding were still evidenced in the salivary microbiomes of 2- and 7-year-olds 1.
From the Research
Erythritol's Impact on Human Health and the Gut Microbiome
- Erythritol, a sugar substitute, has been studied for its effects on human health, particularly on the gut microbiome 2, 3, 4.
- Research suggests that erythritol does not have a negative impact on the gut microbial community, with one study finding no impact on bacterial growth and an enhancement of butyric and pentanoic acid production in a human gut microbial community 2.
- Another study found that erythritol is completely resistant to bacterial attack, making it unlikely to be fermented in the gut 3.
- A more recent study found that erythritol consumption induces hyperplasia in tuft cells and goblet cells, as well as enhances the activity of intestinal stem cells, while maintaining the number of Lgr5+ intestinal stem cells 4.
- The enhancement of stem cell activity was found to be mechanistically independent of tuft cell hyperplasia and was abolished by antibiotic treatment, suggesting the functional involvement of the gut microbiota 4.
Comparison with Other Studies
- A study on the impact of a dried fruit and vegetable supplement on the gut microbiome found no effect on taxonomic alterations at the phyla level, but reduced Bacteroides abundance and increased fecal butyrate 5.
- Another study on the health benefits of monk fruit found that it had immunomodulatory effects and impacted the diversity and gut microbiota composition, with the enrichment of immune-related flora 6.
- These studies suggest that different dietary components can have varying effects on the gut microbiome, and further research is needed to fully understand the impact of erythritol on human health 2, 3, 5, 4, 6.