Allulose and Digestive Issues Is Diarrhea a Common Side Effect

You may think allulose is safe, so you can eat it without worry. However, some people experience stomach problems. Studies indicate that almost 45% of individuals report that allulose can cause diarrhea after consuming a large dose. Additionally, some people may experience gas, feel bloated, or become constipated. Here are some common side effects:

If you use allulose, you might wonder, “Does allulose cause diarrhea for everyone?” The answer is no. But it’s important to pay attention to how your body reacts.

Key Takeaways

• Allulose can lead to stomach problems like gas, bloating, and diarrhea. This happens more if you eat a lot at once.

• To lower side effects, begin with small amounts of allulose. Slowly eat more and watch how your body feels.

• Most people can have allulose safely if they do not eat too much. People with sensitive stomachs should be careful and follow the daily limits.

Does Allulose Cause Diarrhea?

How Common Is Diarrhea?

You might ask if allulose makes people have diarrhea often. The chance goes up when you eat more. If you eat less than 0.4 grams for each kilogram you weigh, you likely will not have bad symptoms. When you eat 0.5 grams for each kilogram, you can get severe diarrhea. If you eat even more, you might feel sick, have stomach pain, get a headache, or not want to eat.

Here’s a simple chart that shows how the risk changes as you eat more:

Almost half of people who eat a lot of allulose get diarrhea. Eating smaller amounts lowers your chance of problems. Most people start to feel gas, bloating, and stomach discomfort when they eat more.

Why Does It Happen?

You may wonder why allulose causes diarrhea for some people. Your body does not take in allulose very well. About 30% stays in your gut and meets your gut bacteria. This leftover allulose mixes with your gut microbiome and can change the bacteria balance. When this happens, your gut can make more gas and pull extra water into your intestines. This can cause digestive problems like diarrhea.

Here are some reasons you might feel these symptoms:

• Allulose is only partly taken in by your small intestine.

• The part that is not absorbed meets your gut bacteria and gets broken down.

• This can change your gut microbiome and how your body handles water.

• You might notice more bloating, gas, and loose stools.

If you eat a lot of allulose at one time, your body cannot handle it all. That is when you are most likely to get diarrhea or other stomach problems.

Who Is Most at Risk?

You are more likely to have stomach issues if you eat a lot of allulose. People who are sensitive to sweeteners or have stomach problems should be careful. Most healthy adults can eat small amounts without trouble, but eating more raises the risk.

Here is what experts say about safe amounts:

If you have irritable bowel syndrome, you may worry about new sweeteners. Allulose does not get broken down in your intestines, so it might work for a low FODMAP diet. Still, everyone is different. Start with a small amount and see how you feel.

Tip: To avoid stomach problems, keep your serving size small. Do not eat more than the recommended daily amount. Pay attention to how your body feels and change your intake if needed.

Allulose Side Effects

Other Digestive Symptoms

When you eat allulose, you might feel more than just diarrhea. Many people get gas or feel bloated. Some people also have stomach pain. If you eat too much, you could feel sick to your stomach. These problems happen because your body does not take in allulose very well. The extra allulose stays in your gut and mixes with bacteria. This can make you feel uncomfortable. How much you eat and how your body works can change your chances of having these problems.

Comparison to Other Sweeteners

You might wonder how allulose side effects compare to other sweeteners. Allulose is a low-calorie sweetener. It is usually easier on your stomach than sugar alcohols like erythritol or xylitol. Erythritol can cause more gas and bloating. It can also make your mouth feel cool. Xylitol can give you diarrhea if you eat a lot. Stevia might make you feel bloated. Sucralose does not often cause stomach problems. Here’s a quick chart:

Tips to Reduce Side Effects

You can eat allulose without many problems if you follow some easy tips:

• Try a small amount first and see how you feel.

• Do not eat too much allulose at one time.

• Eat allulose in small amounts during the day.

• Watch for any stomach problems and change how much you eat if needed.

Tip: You may need to try different amounts to see what works for you. Pay attention to your body and make changes if you need to.

You now know that allulose can cause stomach issues like gas, bloating, or diarrhea, especially if you eat a lot. Most people handle small amounts well. Experts suggest you start slow and watch your body’s response.

FAQ

Can you get digestive effects from small amounts of allulose?

You might notice mild effects like gas or bloating after eating a little allulose. Most people only feel stronger effects when they eat larger amounts.

How long do effects from allulose usually last?

Effects like diarrhea or bloating often go away within a few hours. Your body adjusts quickly, so you may not feel effects after every use.

What should you do if you notice effects after eating allulose?

If you feel effects like stomach pain or diarrhea, try eating less next time. You can also drink water and rest until the effects pass.