{"id":26340,"date":"2021-09-27T16:46:11","date_gmt":"2021-09-27T16:46:11","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=26340"},"modified":"2022-06-17T20:55:33","modified_gmt":"2022-06-17T20:55:33","slug":"artificial-sweeteners-and-gut-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/artificial-sweeteners-and-gut-health\/","title":{"rendered":"This Surprising Ingredient Could Be Messing With Your Gut Health, Say Experts"},"content":{"rendered":"

Diet sodas, sugar-free gum, bars, candies and cookies made with zero-calorie artificial sweeteners<\/a>\u2014they might seem like a healthier alternative to their original counterparts made with real sugar. After all, they contain little to no calories and are sweeter than table sugar, so what\u2019s not to love, right?<\/p>\n\n\n

The debate on artificial sweeteners<\/a> has gone back and forth for years, but here\u2019s a compelling reason to stop the sweet stuff: Recent research suggests that artificial sweeteners, such as sucralose, acesulfame-K, and aspartame<\/a>, can be harmful to your gut health<\/a>.<\/p>\n\n\n

How Artificial Sweeteners Can Impact Gut Health<\/h2>\n\n\n

\u201cCurrent research suggests that artificial sweeteners can change your gut microbe composition because certain microbes can break down artificial sweeteners better than others,\u201d says Jessie Wong, RDN, LD<\/a>, a registered dietitian who specializes in gut health and IBS. \u201cThis allows the microbes that can break them down to flourish while the ones that can\u2019t diminish, leading to a change in composition.\u201d\u00a0<\/p>\n\n\n

For example, an October 2017 article in Molecule<\/em><\/a> <\/em>points out how neotame<\/a>\u2014a no-calorie artificial sweetener\u2014altered the diversity of bacteria in the gut microbiome in mice by promoting the growth of certain bacteria and declining the growth of others. (As a reminder, the more diverse your gut microbiome is, the better.)<\/p>\n\n\n

Although larger studies are needed to see the long-term effects of artificial sweeteners<\/a>, like neotame, on the human gut, the fact that they can cause gut dysbiosis\u2014an imbalance between the good and bad bacteria in your gut\u2014means there\u2019s potential for them to impact a wide range of things in your body.<\/p>\n\n\n\n

\"diet<\/figure><\/div>\n\n\n

They May Lead to a Weakened Immune System<\/h2>\n\n\n

Science shows that there\u2019s a strong connection between your gut health and immune function<\/a>. \u201cArtificial sweeteners could create an imbalance of bacteria in the gut microbiome, which could possibly impact our immune system<\/a>,\u201d says Marvin Singh, MD, an integrative gastroenterologist, founder of Precisione Clinic<\/a> and author of the forthcoming book, Rescue Your Health<\/em><\/a>.\u00a0<\/p>\n\n\n

\u201cThese sweeteners can cause metabolic derangements and glucose intolerance by altering the gut microbiome,\u201d Dr. Singh explains. So why does this matter? \u201cIf our microbiome isn\u2019t balanced, our immune system may not be as strong\u2014and the majority of our immune system is found in the gut.\u201d<\/p>\n\n\n

Case in point: Research suggests that consuming high doses of artificial sweeteners could induce glucose intolerance by altering the microbiome, according to a May 2015 article in Gut Microbes<\/em><\/a>. Scientists supplemented the drinking water of mice with high doses of saccharin, sucralose, or aspartame. After 11 weeks, the mice that drank the artificially sweetened water showed glucose intolerance compared to those that just drank water or water enhanced with sucrose or glucose.\u00a0<\/p>\n\n\n

Although it\u2019s not totally clear why some artificial sweeteners can cause glucose intolerance, one theory is that they can interfere with the body\u2019s sweet receptors and stimulate an insulin response. This can heighten cravings for sweets instead of reducing them.\u00a0<\/p>\n\n\n

More research is needed to fully understand the effects of consuming artificial sweeteners on the human gut, but this research in mice gives us early insight.\u00a0<\/p>\n\n\n

They Could Worsen or Trigger Digestive Symptoms<\/h2>\n\n\n

Other mice studies on artificial sweeteners show that they may also worsen gut inflammation<\/a>, particularly in those living with inflammatory bowel diseases, such as Crohn\u2019s disease and ulcerative colitis, says Inna Lukyanovsky, PharmD<\/a>, a gut health expert and author of the Crohn\u2019s and Colitis Fix<\/em><\/a>.<\/p>\n\n\n

\u201cFor example, a May 2018 study in Inflammatory Bowel Diseases<\/em><\/a> found that the artificial sweetener sucralose maltodextrin (Splenda) worsened gut inflammation in mice that carry Crohn\u2019s-related diseases,\u201d Lukyanovsky says. \u201cSpecifically, the artificial sweetener increased the number of Proteobacteria<\/em>\u2014a species of bacteria associated with Salmonella, E. coli<\/em>, and Legionellae<\/em>\u2014in mice who had a predisposition to Crohn\u2019s and related illnesses.\u201d<\/p>\n\n\n

Because artificial sweeteners can cause an imbalance of bacteria in the gut, it can potentially worsen or bring about symptoms in those who live with IBD, IBS, or any sort of gut dysbiosis or digestive issues.<\/p>\n\n\n

\u201cWhen there are alterations in the microbiome, you may also have more of an inflammatory potential. There are many factors that can trigger or intensify symptoms of IBD, but having an imbalanced microbiome is certainly a risk,\u201d Dr. Singh says.\u00a0<\/p>\n\n\n\n

\"man<\/figure><\/div>\n\n\n

How to Reduce Your Artificial Sweetener Consumption<\/h2>\n\n\n

If you\u2019re focused on your gut health, immunity, or are prone to digestive issues, you may want to consider reducing your intake of artificial sweeteners. Because artificial sweeteners are mostly found in processed foods, the best way to limit them is to read the ingredients label of packaged foods, Wong says. \u201cCheck all foods, beverages, and supplements<\/a>, like protein<\/a> powder, for hidden sources of artificial sweetener,\u201d she says.\u00a0<\/p>\n\n\n

Be wary of sugar alcohols\u2014another type of sugar substitute\u2014which can cause similar digestive issues, like gas<\/a>, an upset stomach, and bloating<\/a>, Dr. Singh says. The main difference between sugar alcohols and artificial sweeteners is that sugar alcohols contain some calories, although they have much fewer calories than table sugar, and artificial sweeteners are usually intensely sweet.\u00a0<\/p>\n\n\n

Wong suggests skipping the following artificial sweeteners and sugar alcohols and trying small amounts of the healthier swaps below.<\/p>\n\n\n

Artificial Sweeteners And Sugar Alcohols to Avoid<\/h3>\n\n\n\n