These days, you can satisfy almost any nutritional need in a portable, rectangular format. Caramel fudge. Mint chocolate chip. Strawberry. It’s almost like ice cream.
These bars can have unpleasant side effects, much like ice cream. It’s not unusual to feel confused and betrayed after eating a post-workout fiber bar. You’re not the only one feeling confused and betrayed.
First, added fiber
Fiber, a non-digestible carbohydrate, is in many ways a boon. According to the Food and Drug Administration, fiber can regulate digestion and help you poop. Fiber intake is linked to many health measures, and most people could benefit from eating more.
Sugar alcohols are the second culprit.
Many people are cutting back on sugar, much like we all try to eat more fiber. Sugar alcohol is a strange type of carb. This is not the same type of alcohol that can intoxicate you. That’s why protein bars won’t make your stomach feel bloated.
According to the FDA, sugar alcohols are sweetened with sugar alcohols, but they don’t increase sugar content or contain more calories per gram than real. Tewksbury states that food companies often look to create snacks with lower sugar and calories. According to the FDA, they can be made in a laboratory from sugars or starches or extracted naturally from fruits and vegetables. These eight FDA-approved sugar alcohols are listed on labels: erythritol (HSH), hydrogenated starch hydrolysates, isomalt and maltitol. Manufacturers can decide whether or not to list sugar alcohol content under Total Carbohydrate (unless they make a specific claim about the sugar alcohol). Therefore, it is up to the manufacturer to check the ingredients list to confirm that it contains sugar alcohol.
This is due to the unique way sugar alcohols travel through your GI system. The digestive process is where food is broken down, and nutrients are absorbed into the body. This leaves primarily waste product (the stuff that goes in your colon). Tewksbury says that sugar alcohols are largely unchanged during digestion. This means that a lot of it makes its way down to the colon, eaten by bacteria. “And bacteria eat gas.” This can cause bloating, cramping, discomfort, and even a release of stinky farts. Tewksbury states that sugar alcohols can also pull water into the colon. This causes a watery avalanche known as diarrhea. Tewksbury states that small amounts of sugar alcohol can be helpful in constipation.
Certain sugar alcohols can be more irritating than others. The FDA found that sorbitol, mannitol, and other sugar alcohols are the most harmful. They mandate warning labels regarding the possible laxative effects of excessive consumption of products containing these substances. Although xylitol is now more popular than ever, warning labels are still required for many, if not all, of these substances. Evidence suggests that erythritol may be less likely to cause GI issues than other sugar alcohols. Erythritol is better absorbed in small intestines than other sugar alcohols. This means less gets down to the colon.
The bottom line
Tewksbury states that “everyone has a different threshold they can handle” with sugar alcohols and inulin.
You don’t have to worry about your beloved bars causing you problems. If your beloved bars cause mild gas, and you think this is a fair tradeoff for you, then who are we to stop? Kitchin states, “It’s just uncomfortable and not dangerous.” If you’ve ever felt post-bar ill health, you now know why.