Sorbitol intolerance – what it is and how you should eat…

Sorbit refers to a sugar alcohol that naturally occurs in fruits such as peaches, apples, pears, and apricots. It is important to note that the sorbitol concentration in dried fruits is particularly high.

Sorbit is increasingly used in ready-made products, as well as a sugar substitute in sweets and baked goods. Sorbit is labeled with the designation E 420.

Sorbit intolerance is a sugar metabolism disorder, meaning a disturbance in the processing of carbohydrates. The absorption of sorbit in the small intestine is impaired. Undigested sorbit reaches the large intestine, where it undergoes fermentation processes by bacteria. This fermentation process can lead to symptoms such as abdominal pain, bloating, and diarrhea. Even in people without intolerance, sorbit can have a laxative effect in larger amounts, which is why it is recommended not to exceed a maximum daily dose of 20g or consume more than 20g in one day.

Tips for a low-sorbit diet:

1. Avoid sorbit-rich foods: As mentioned above, sorbit naturally occurs in many types of fruit, but also in stone fruits and some berries like raspberries and strawberries.
2. Prefer low-sorbit foods: In your diet, opt for low-sorbit foods such as dairy products, fish, eggs, spinach, carrots, or rice.
3. Pay attention to the ingredient list: In the supermarket, look for the designation E 420 in the ingredient list to avoid consuming sorbit, even if it is not immediately obvious that the product contains sorbit.
4. Be cautious with light drinks: Many light or diet drinks are sweetened with sorbit, so also check the ingredient list there.
5. Cook for yourself: To avoid all ingredients and products that contain sorbit, you should primarily cook for yourself and prepare your meals. Sorbit is also found in many ready-made products.
6. Try alternative sugar substitutes: For example, Erythrit, Xylit, or Stevia.
7. Get a medical examination: To ensure that your symptoms are not caused by another intolerance or illness, have this clarified by your doctor so that your symptoms can be addressed specifically and an optimal therapy can be initiated.