Health Benefits, Risks, Supplement Use

Xylitol (1,2,3,4,5-pentol) is a sugar alcohol naturally found in plums, raspberries, and strawberries. It was first isolated from the bark of beech trees in 1890. Today, xylitol is widely recognized as a low-calorie sweetener and has been approved for use in more than 35 countries, including the United States.

Xylitol is commonly used in gums, lozenges, and sugar-free sweets. Despite offering an equivalent sweetness to sucrose (sugar), xylitol does not significantly affect blood glucose levels. As a non-glycemic sweetener, meaning it will not raise your blood sugars, xylitol is a good choice for many people with diabetes. It can also help prevent tooth decay.

Xylitol is best known for protecting against dental caries (cavities). Numerous studies have shown its effectiveness in cavity prevention. Besides sugar-free candies and desserts, xylitol can also be found in gums, mouthwashes, and toothpastes.

One research review found that a fluoride toothpaste with 10% xylitol may reduce cavities by up to 13% compared to a fluoride-only toothpaste.

Though xylitol is similar in sweetness to sugar, it does not have the same corrosive effects sugar has on the teeth. Xylitol has been shown to stimulate salivation, which helps remove food deposits from the teeth. It may also prevent cavities by reducing the bacteria Streptococcus mutans, a known promoter of tooth decay, as well as neutralizing some of the acidity in your mouth.

Xylitol may act as a prebiotic—a substance that promotes gut health by feeding beneficial bacteria in the gut. The body doesn’t fully digest xylitol, so much of the sugar alcohol remains solid in the colon, where it feeds good bacteria, keeping the gut microbiome healthy and thriving.

In certain doses, xylitol may also have a laxative effect, which can help relieve constipation. It may also help produce short-chain fatty acids (SCFAs) in the gut, which provide energy and support for your immune system and reduce your risk for colon cancer.

Xylitol supports immune function by contributing to SCFA production. It also exerts antimicrobial activity, which helps stave off infection. These benefits combined might help reduce respiratory tract infections, such as sinusitis. Though research is limited, it may also be useful for nasal irrigations.

In a study of 52 post-operative sinus surgery patients, half used xylitol solutions for nasal irrigations, while the other half used saline solutions. The xylitol group showed a significant improvement in pain relief and nasal symptom reduction compared to the group using the saline. The study suggests that xylitol may be useful after sinus surgery without causing side effects.

Also, xylitol-containing products such as gum, syrup, or lozenges might help prevent ear infections in children as young as 12.

Sugar alcohols, such as xylitol, are known to have little to no impact on your blood sugars. As such, they may be especially beneficial as sugar replacements for people with diabetes. Xylitol has been shown to be a safe and effective sugar alternative. However, it’s best tolerated when consumed in moderation.

Replacing added sugars with lower-calorie xylitol may help reduce belly fat, a leading cause of insulin resistance. Insulin resistance leads to the progression of type 2 diabetes. Insulin is necessary to move glucose (blood sugar) from the bloodstream into our cells for energy, making it an important factor in blood sugar control.

Also, xylitol might have a more direct impact on fat reduction. Animal studies suggest that xylitol may help boost fat-burning in the liver and promote the breakdown and regulation of fat tissue. This suggests a potential to burn more fat rather than store it. However, human trials are necessary to evaluate xylitol’s direct effects on lipid metabolism.

Xylitol has a similar sweetness to sugar but without the calories. Replacing sugar with xylitol can help you reduce your overall calorie intake. While sugar is 16 calories per teaspoon (4 calories per gram), xylitol is significantly lower in calories at just 2.4 calories per gram.

Xylitol may also affect appetite control. In a study of 10 people with obesity and 10 people without obesity, participants who received xylitol administered through tube feedings (50 grams in 300 milliliters of water) saw increased levels of satiety hormones, specifically cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). Theoretically, xylitol may help reduce appetite.

In another study, combining 12.5 g of xylitol with 12.5 g of polydextrose increased perceived satiety in 16 people without obesity.

Applying xylitol to your skin could keep your skin softer and more hydrated. Topical application of xylitol might help seal your skin’s outer layer to prevent moisture losses. When consumed, it might help increase the skin’s integrity. Though these findings are limited to animal studies, you may find xylitol is an ingredient in some moisturizers and sunscreens.

Other research suggests xylitol may have antibacterial properties, which may reduce inflammatory skin issues such as acne. However, small amounts, like those typically consumed in a diet, may not have significant effects.

More research is necessary to determine how effective xylitol may be in protecting your skin.

Xylitol is generally recognized as safe (GRAS) and is an approved food additive in the U.S. It is generally well-tolerated when consumed in the amounts typically found in food. However, it’s best to avoid xylitol during pregnancy or while breastfeeding due to a lack of research.

Possible side effects may include bloating, cramps, constipation, gas, and diarrhea. Symptoms and severity depend on the individual and factors such as the state of fasting, the amount of xylitol, and how it was consumed. However, gastrointestinal (GI) issues typically occur after consuming excessive dosages (>20 g) of xylitol.

According to the U.S. Food and Drug Administration (FDA), xylitol is considered toxic to dogs. When dogs eat xylitol, it is rapidly absorbed into their bloodstream. This can result in hypoglycemia (dangerously low blood sugar). Xylitol does not affect humans, nor does it appear to affect cats in this way.

You may find xylitol in various foods, supplements, over-the-counter (OTC) drugs, and oral health products like toothpaste. Here is a list of products that contain xylitol:

• Chewing gum, breath mints, and lozenges
• Mouthwashes and toothpastes
• Baked goods
• Cough syrups
• OTC medicines
• Children’s and adult chewable vitamins
• Certain nut butters
• Dietary supplements
• Sugar-free desserts, including ice creams

Xylitol is best tolerated when consumed with regular meals and snacks. While xylitol is generally safe, consuming too much can increase your risk for side effects. Here are some tips for enjoying xylitol-sweetened foods and beverages:

• Limit your consumption of xylitol-sweetened desserts just as you would for any dessert. Although it is unlikely to raise your blood sugars, too much xylitol can ferment in the gut and cause excess gas and bloating.
• Limit xylitol-sweetened soft drinks. Because they are refreshing and go down easily, you might drink more of these beverages without realizing it. This can quickly increase the amount of xylitol you consume.
• Enjoy xylitol as a sweetener in coffee and tea. Again, enjoy these beverages in moderation to avoid GI symptoms.
• Consume xylitol within a fiber-rich food to lessen the possibility of diarrhea. Dietary fibers such as cellulose (an insoluble fiber) contribute to bulking of stools.

Xylitol can be used as a supplement to prevent ear infections and may be taken in the form of lozenges, gummies, or syrups. Additionally, xylitol-containing nasal solutions might help with stuffy nose or sinus-related issues. Gums, toothpastes, or mouthwashes that contain xylitol may help prevent tooth decay.

Healthy adults can typically tolerate 10-30 grams (g) of xylitol daily without experiencing diarrhea, although individual tolerance may vary. Some adults may gradually increase their intake to over 200 g daily without side effects. Most adults, however, can manage 20-70 g of xylitol daily.

For children, xylitol is also generally safe. Studies show that infants as young as six months may tolerate 5 g of xylitol three times daily, totaling 15 g daily. Similarly, this amount appears to be safe and well-tolerated in children up to 12 years old.

Xylitol is a sugar alcohol found in plums, raspberries, and strawberries. It’s typically used as a non-glycemic sweetener in sugar-free desserts, gums, candies, mouthwashes, toothpastes, and more. It may have several health benefits, including promoting tooth decay, supporting respiratory health, and acting as a prebiotic for the gut.

As a low-calorie sweetener that does not elevate blood sugars, xylitol can support healthy blood sugar and weight control. However, it may have some gastrointestinal side effects when consumed on its own or in excess. It’s best to consume xylitol in moderation alongside regular meals and snacks, ideally with fiber-rich foods. While generally recognized as safe for human consumption, xylitol is toxic to dogs.