Ahhh... a popular topic in my household; lots of digestive issues here.<p>Collectively these chemicals (the ones that cause digestive issues like the author's) are known as FODMAPs, and cause issues for a lot of people. Monash University is the authority here, having identified them in the first place and produced a ton of dietary information about them: <a href="https://www.monashfodmap.com/about-fodmap-and-ibs/" rel="nofollow">https://www.monashfodmap.com/about-fodmap-and-ibs/</a><p>The author says she doesn't have any trouble with lactose, fructose, and gluten, but cutting out sugar alcohols (polyols, the "P" in FODMAP) helped a ton. This is pretty common; people with FODMAP intolerance can typically digest some but not all of them.<p>The process is basically (1) go on a <i>very</i> restrictive elimination diet that cuts out all FODMAPs, then (2) gradually test each one at different quantities to find out if you can handle it and at what quantity.
I still don't understand why stevia isn't more widely-used. I suspect that it's a combination of 1) its reputation being stymied by grocery store "stevia" that actually consists largely of garbage bulking agents and sugar alcohols and 2) the fact that it can taste bitter at higher concentrations, because it's otherwise a fantastic sugar substitute. I primarily use it to sweeten juices, coffee, tea, and cocktails but have also used it while baking to decent success (if you qualify turning high-protein pancake mix into a tray of brownies "baking"). Throwing it in non-fat yogurt with some cocoa powder makes a fantastic dessert as well.<p>*EDIT: For those asking I use Now Foods Stevia Extract. It comes in liquid form in a bottle. A dab will do you - add a few drops to whatever you're sweetening and see how you like it. It goes from imperceptible to moderately sweet to bitter tasting _very_ quickly. You'll need to develop a feel for using it.<p>I'm not being paid by Big Stevia - I just find its negative reputation unfortunate and undeserved.
Interesting to see Xylitol on the list. I exclusively chew Xylitol gum because I understood it to be healthier in the sense it kills bacteria that consume it, since it's not actually a sugar and bacteria cannot live on it. My favorite is Spry gum.<p>Healthline [0] includes this piece right in the headline though, so I appreciate the transparency:<p>> It may have health benefits but could cause digestive issues and other side effects.<p>Fortunately I don't experience any adverse symptoms and have consumed it for years, but I may be a bit more mindful now.<p>[0] <a href="https://www.healthline.com/nutrition/xylitol-101" rel="nofollow">https://www.healthline.com/nutrition/xylitol-101</a>
It's wild how so utterly addicted people are to sweet sugary foods, that they are willing to use junk like this to replace it. Keep the normal sugar, just eat less of it!! It really is possible to stop with sugar.
This kind of reminds me of this dicussion... was kinda famous a while ago: <a href="https://www.amazon.com/review/R2JGNJ5ZPJT4YC" rel="nofollow">https://www.amazon.com/review/R2JGNJ5ZPJT4YC</a>
I have experienced some of these issues myself. I find that it becomes more tolerable (and also more palatable) when I use a blend of natural sugar and artificial sweetener like erythritol or stevia.