What is Xylitol

By: Jessica A. Davis, RDH, BSDH

Xylitol, sometimes called birch sugar, is a naturally occurring sugar alcohol found in plants, including many fruits and vegetables we eat.

Xylitol is often used as a sugar substitute in candies, sweets, and chewing gum.  So, if it is natural, is it good for you? Well, like most things, too much of a good thing is never good for you. However, in the right amount, xylitol can be great for your health. So, let’s take a look at the research.  

Sugar Alcohols

Xylitol is a sugar alcohol like erythritol and sorbitol, so it shares similar pros and cons. Some of the positives include lower calories, blood glucose regulation, and weight management. Sugar alcohols have even been shown to help you feel satisfied faster and longer when eating.

Sugar alcohols are fermented by the bacteria in our gut, which can lead to bloating, gas, and diarrhea, especially if you eat too much. Some recent studies have shown that other sugar alcohols may have negative effects on the circulatory system and heart, but it’s still unsure if this also applies to xylitol because it is found in nature. Xylitol is, however, very toxic when consumed in small amounts for dogs as well as some other animals.

Xylitol Benefits

Xylitol also supports the immune system, has prebiotic qualities and has “targeted anti-bacterial” qualities, and may benefit the skin’s ability to heal, retain moisture, and may even increase collagen in the skin. Xylitol can be beneficial for relieving constipation. One study found that chewing gum with xylitol as its primary sweetener three times a day can help regulate gut function. That all being said,  where xylitol really shines is in oral health.

We have over 600 possible types of bacteria within our mouths and digestive tracts, and not all of them are beneficial. The bacteria that cause dental infections and cavities eat sugars, sugar substitutes, and carbohydrates. When they eat, they produce an acid, which in turn causes cavities and dental infections. When these bad bacteria and eat xylitol, they die. Helpful bacteria, however, are not harmed when they eat xylitol. As an added bonus, harmful yeasts in the mouth and gut cannot survive on xylitol.

So how can I use xylitol?

Many dental care products include xylitol as their sweetener because of how good it is for us. You can also use xylitol in baked goods and as a sweetener in tea or coffee. Many candies or sweets that are labeled as “sugar free” use xylitol as their primary sweetener, just check the labels. Chewing gum is also a common place to find xylitol, just be sure to use one that lists xylitol early on in the ingredient list, before any other sugar substitutes.  It can even be found in peanut butter! (Important for dog owners to check their labels!)

Foods that have Xylitol

One thing to keep in mind is how much xylitol you are consuming. Too much of a good thing can be bad. Consuming too much xylitol can cause gas, bloating and diarrhea.

1. Salli, K., Lehtinen, M. J., Tiihonen, K., & Ouwehand, A. C. (2019, August 6). Xylitol’s health benefits beyond Dental Health: A Comprehensive Review. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC6723878/#:~:text=The%20non%2Ddigestible%20but%20fermentable,sinusitis%2C%20and%20otitis%20media%20risk.
2. Wein, H. (2024, July 9). Xylitol may affect Cardiovascular Health. National Institutes of Health. https://www.nih.gov/news-events/nih-research-matters/xylitol-may-affect-cardiovascular-health#:~:text=These%20results%20suggest%20that%20xylitol,of%20heart%20attack%20or%20stroke.