Sugar Substitutes You Need To Try If You Want To Heal Your Gut and Reduce Inflammation!

Processed sugar is out! But which sugar substitutes are your best bet if you want to heal your gut and reduce inflammation?

I love sweets!

Nothing weakens my willpower like sugar.

After starting my gut health journey, I learned that processed sugar causes chronic inflammation.

Which can lead to tons of long-term health issues!

I quickly realized that I had to find a substitute!

I have tried plenty of natural sugar alternatives considered to be healthy.

But healthy can be different depending on what you’re trying to heal.

Disclaimer: I am not a certified health professional. Any information presented here is for entertainment and educational purposes only. Read my full disclaimer here.

Why Should You Consider a Sugar Substitute?

We know that consistent high sugar intake can be the culprit of chronic inflammation. Meaning, in moderation, a little sugar isn’t a problem unless you struggle with other ailments. However, because sugar is addictive and the food industry hides it in foods we eat regularly, we are eating WAY more sugar than we should be.

All that extra sugar is doing is feeding the unhealthy bacteria that are running rampant in your unhealed gut.
It also doesn’t help that white processed sugar has chemicals added during the refining process!
Chemicals like sulfur give the sugar its white appearance.

This post may contain affiliate links and I may earn a small commission when you click on the links and purchase at no additional cost to you.

Not Worried About Calories or Glycemic Index?

Even if you’re not worried about the calories or glycemic index of white processed sugar, I still have a better option for you!

If you’re not that into sugar substitutes, you can replace white sugar with Unrefined Organic Cane Sugar.

And wah-lah!

All the sugary flavor without the extra chemicals. I use this when I decide to indulge in that authentic sugar taste.
Check out these brands!

One Thing We Can Agree On Is That Sugar RULES.

Sugar utterly dominates most of the food industry. Its addictive yet oh-so-satisfying taste fuels your cravings no matter how healthy you eat.

But what sugar substitutes are good for our gut, and which ones are harming us?

And how can we find a good sugar alternative that doesn’t have that nasty aftertaste?

Since healing my gut on my anti-inflammatory food journey, I’ve learned a few things I’d like to share with you!

Ingredients to Avoid To Heal Your Gut!

Avoid these ingredients in your food to heal your gut and reduce inflammation. Make sure you check the ingredient list on your favorite foods! Especially if they’re labeled “diet”! Artificial Sugar substitutes are just as addictive and potentially harmful.

Artificial Sweeteners

Aspartame (Equal, Nutrasweet)
Saccharin (Sweet n’ Low)
Sucralose ( Splenda)
Acesulfame K
Neotame

The following sweeteners are considered “natural” but are high in fructose and can put stress on your liver.

Agave
High-Fructose Corn Syrup
White Sugar

Here Are My Top Rated Natural Sugar Substitutes!

Disclaimer: Consume all of the following in moderation, overconsumption of any sugar substitutes can cause digestive upset. Always consult your physician for personalized medical advice.

Allulose

Allulose is a natural sugar substitute that scientists say is about 70% as sweet as sugar. It also has 90% fewer calories!

It comes from plants and is technically a monosaccharide. Allulose is different since it won’t spike your blood sugar.

Scientists are baffled that your body doesn’t use it. It gets absorbed by the small intestine, and then your body gets rid of it! Allulose won’t cause cavities and typically doesn’t trigger stomach upset.

There are even studies, like the one found here, that suggest allulose may even be beneficial for the gut microbiome.

It’s a relatively new sugar substitute, so it can be tough to find at the store. You’ll typically find it blended with another natural sweetener. It does not have a strong aftertaste and comes in liquid and granular form.

Allulose is my new favorite! Especially when making drinks. The Keto simple syrup blends allulose and monk fruit with NO Aftertaste! It’s amazing! Or try these brands below!

Monk Fruit

Monk fruit extract is a natural sugar substitute derived from a fruit native to southern China.

You will also see it available as Luo Han Guo extract. It has no impact on glucose or insulin and is also calorie-free.

In the Plant Paradox, Dr. Gundry highly recommends monk fruit, which is how I discovered this delicious sugar alternative!

It was the first sugar alternative I tried when the taste of stevia began to get old. I find it similar to stevia but without the notorious after-taste.

I prefer to use it when baking because it has a 1:1 ratio.

Many brands combine monk fruit with other natural sweeteners like Erythritol and Allulose, so make sure you read the packaging if you’re looking for monk fruit only!

Here are some brands that sell just Monk Fruit Extract.

Inulin (Chicory Root)

To create the natural sugar substitute Inulin, producers extract it from chicory root fibers.

The best part about this sugar alternative is that it doubles as a sweetener and a good source of fiber! Inulin contains about 9 grams of fiber per tablespoon.

The downside of Inulin is that it can still have a bit of an aftertaste.

I also discovered this one through my plant paradox journey.

One of my Favorite Brands of healthy soda contains Inulin, and it’s delicious!
Check them out below!

Erythritol

Erythritol is technically a sugar-alcohol. Sugar alcohols may cause slight stomach upset in people, especially in large amounts, so it’s a good idea to work this in sparingly.

Companies can make Erythritol from corn, so it’s better to look for non-GMO if you can find it.

I prefer to use it in coffee, but it also works well when baking with its 1:1 ratio. It has about 70% of the sweetness of regular sugar.

I love the brand Swerve! They make Erythritol sugar substitutes with granular, confectioners, and brown sugar versions for all of your baking needs!

Check them out below!

Stevia

Stevia, Stevia, Stevia. This one is an acquired taste!

Depending on which brand is making it, the after-taste is very mild, or it can ruin your whole dessert experience!

There is no in-between.

But if the after-taste does not bother you, Stevia is the best sugar substitute on this list. Most doctors recommend it as a sugar substitute because it has no impact on glucose or insulin, and it’s calorie-free.

Stevia will work better for you taste-wise if you can find it blended with another one of these natural sugar substitutes.

The after-taste of Stevia does not bother me as much as it used to. I broke my sugar addiction while I was on The Plant Paradox detox, and now I even look forward to the taste of it. Weird Right?!

I prefer Stevia in store-bought drinks because it’s the most common.

Like this Brand of healthy “sodas”

Xylitol

Xylitol is a sugar substitute that’s great for baking! It’s the sweetness found in most chewing gums!

It’s sugar alcohol so be sure to eat it in moderation because it can cause stomach upset in large amounts. But it has about 95% the sweetness of sugar! Just make sure it’s non-GMO.

The best xylitol should come from birch bark.

I don’t buy xylitol because it is toxic to dogs, and I have a pup that loves to lick the floors!

Here’s Where Sugar Substitutes Get Complicated.

These natural sugar substitutes are where you have to know what your body needs! Keep in mind that high sugar content will slow down the gut-healing process! That’s why many scientists and doctors disagree on when and how much of these to use.

Dates and Date Sugar

Dates have extraordinary health benefits! They’re high in fiber and have tons of anti-oxidants. Just Checkout Healthline’s article about them HERE.

However, dates still contain enough sugar to create insulin resistance, and they have a higher amount of calories than most dried fruits.

Health experts differ in their opinions on how beneficial they are. But in my opinion, they’re far better than processed sugar!

Make sure if you’re going this route go for Medjool dates.

I prefer to use Just date syrup when I’m feeling lazy. It reminds me of jam! You can find it below.

Maple Syrup

Maple Syrup is another sugar substitute where health professionals may not see eye to eye.

It is an anti-inflammatory sugar substitute that may still be beneficial if used in moderation. Studies have even shown that good-quality maple syrup contains quebecol, a molecule with anti-inflammatory properties.

The only problem is that maple syrup can still contain enough sugar to create insulin resistance and extra calories.
But even still, it still contains more nutrients than processed sugar.

Just make sure you spring for Grade A.

Coconut Sugar (Palm Sugar)

Coconut sugar A.K.A. Palm Sugar is questionable in how healthy it is for you.

It has a slightly lower glycemic index than regular cane sugar!

This can be beneficial if you need it. But it still contains about the same sugar content and number of calories as processed sugar, without providing much more nutrients!

If you do try it out, look for a less-processed version! I recommend Coconut Sugar as a slightly healthier swap to Cane Sugar.

Honey

Honey is a natural sweetener, and it’s super popular because of its anti-inflammatory, antioxidant, and anti-bacterial properties.

Not to mention for being super delicious!

So yes! It’s got anti-inflammatory properties.

However, if you are trying to heal your gut, the goal is to reduce your sugar intake. And honey still has quite a bit. It still contains enough sugar content to create insulin resistance.

I recommend springing for Local, Raw honey if you want the most benefits from it! Especially if you suffer from allergies.

Need A Detox to Kick That Sugar Addiction? Try out the Plant Paradox Phase 1 Detox.

Download the Approved List of foods below!

References

https://www.webmd.com/diet/health-benefits-coconut-sugar#1
A%20recent%20maple%20syrup%20study,they%20work%20to%20reduce%20inflammation!
https://web.uri.edu/maple/anti-inflammatory-properties-of-quebecol-and-its-derivatives/#:~:text=
https://lowcarbinspirations.com/inulin-fiber-and-keto/
https://health.clevelandclinic.org/why-you-should-use-monk-fruit-sweetener/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257638/

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