Maltitol
Polyol; laxative at high doses.
- Category
- Emulsifiers, Humectants, Stabilisers, Sweeteners, Thickeners
- Vegan
- Yes
- Vegetarian
- Yes
What it is
Maltitol (E965) is a sugar alcohol (polyol). It provides about 90% of the sweetness of table sugar and has an almost identical mouthfeel, making it the sweetener of choice for "no added sugar" chocolates and baked goods.
How it is used in food
90% as sweet as sugar with half the calories.
Commonly found in- Sugar-free and keto chocolate bars
- Protein bars and diet snacks
- Sugar-free hard candies
- Ice cream
Health and safety
The most notorious polyol for digestive protest above ~20 g, hence the warnings on sugar-free candy.
Like Sorbitol (E420), maltitol is famous for its dark side. The human body only partially digests it. The undigested portion travels to the colon, where gut bacteria ferment it into gas.
Severe laxative effect at high doses
Because it ferments in the colon, consuming amounts over ~20-30g will reliably cause strong gas, bloating, and diarrhea.
Blood sugar spike
Unlike some other polyols (like erythritol), maltitol still has a significant glycemic index. It will raise blood sugar levels, meaning diabetics should factor it in.
Ferments easily in the gut.
Regulatory status
| Region | Status | Notes |
|---|---|---|
| Australia & New Zealand FSANZ |
Permitted | Permitted. Requires a laxative warning if the food contains significant amounts. |
| European Union EFSA / European Commission |
Permitted | Authorised for food use under EU regulations (Annex II). |
| United States FDA (Food and Drug Administration) |
Permitted | GRAS. FDA requires a laxative warning if foreseeable consumption exceeds 50g per day. |
Identification on labels
- E-number
- E965
Also printed asMaltitol syrup
Alternatives to this additive
- E968: Erythritol — Has a glycemic index of zero and causes significantly less digestive distress.
- E960a: Steviol glycosides from Stevia — A natural zero-calorie alternative, though it lacks the bulk and mouthfeel of sugar.
How it is made
It is produced by hydrogenating maltose, a sugar derived from corn or wheat starch.
- Hydrogenation — Maltose syrup is reacted with hydrogen gas under high pressure and heat.
Worth knowing
The go-to sugar replacer in "no added sugar" chocolate.
Conclusion
Of all the common polyols, maltitol is arguably the most notorious for causing severe bloating, cramping, and osmotic diarrhea. Overindulging in maltitol-sweetened gummy bears has led to countless infamous internet reviews. It requires a mandatory laxative warning label in Europe.
References
- EFSA evaluation of E965 — EFSA
- EFSA re-evaluation of polyols — EFSA
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Open the appEntry last reviewed 2026-07-28.
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