Nowadays, more and more foods containing xylitol are appearing in supermarkets, such as cookies, candies, yogurt... and even xylitol powder specifically for cooking. The words "xylitol" are even more commonly seen on the packaging of gum. Xylitol does have many benefits: it is sweet with fewer calories, and xylitol gum can effectively prevent cavities. However, xylitol foods should not be consumed without restraint; excessive intake can be detrimental to health.
In an interview with "Life Times," Fan Zhihong, an associate professor at the College of Food Science at China Agricultural University, pointed out that excessive intake of xylitol can cause diarrhea. This is because it is not easily broken down by enzymes in the stomach and goes directly into the intestine. Eating too much can irritate the gastrointestinal tract, potentially causing abdominal discomfort, bloating, and bowel sounds. Furthermore, since the absorption rate of xylitol in the intestine is less than 20%, it can easily accumulate on the intestinal wall, easily leading to diarrhea. In European and American countries, foods containing xylitol will carry a consumer warning on the label stating that "excessive consumption may lead to diarrhea."
Due to significant individual differences in physical constitution, there are no strict standards for xylitol intake. However, Fan Zhihong reminds that the total daily intake should not exceed 20 grams. Many people chew gum all day long, and xylitol accounts for over 50% of the sweetener in gum. Taking a 56-gram pack with 40 pieces as an example, it is best not to consume more than 20 pieces in a day.
It is especially important to note that although the extent and speed at which xylitol raises blood sugar in the human body are lower than that of glucose and sucrose, diabetics should also consume it with caution. Once consumed in excess, it can also lead to elevated blood sugar levels.