Consider this a deep dive into everything you need to know about stevia, the natural sweetener substitute. I love breaking down the myths and facts about nutrition topics like this! Stevia is a hot topic these days!
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When clients start working with me, they often ask, “Is stevia bad for gut health?” I love breaking down the myths and facts about nutrition topics like this! Stevia is a hot topic these days!
Over the last decade, stevia has gained popularity for being a healthier, natural alternative to sugar or sweeteners. It is found in many products and is marketed as a natural sweetener in many popular health-centered brands. But is it as “healthy” as it is believed to be? Does it affect your blood sugar balance? More importantly, is stevia bad for gut health? Consider this a deep dive into everything you need to know about stevia, the natural sweetener substitute.
WHAT IS STEVIA?
Stevia is a natural, plant-derived sweetener. It comes from the Stevia rebaudiana plant, which is native to Paraguay. Stevia has been used for centuries as a natural sweetener, but its intense sweetness recently gained popularity as a “sugar substitute.”
In its purified form, stevia is estimated to be 200-350 times sweeter than table sugar (sucrose). A tiny amount can achieve the same level of sweetness as regular sugar sources without adding calories or carbs.
Stevia sweetness is derived from natural compounds in the plant called steviol glycosides. Steviol glycosides are extracted from the stevia plant leaves, then processed and purified to achieve a concentrated, usable form of stevia.
Stevia is commonly found in artificial processed foods such as sodas, cocktail mixers, baked goods, and sugar-free candies. However, it is also used as a natural sweetener in various forms: powder, liquid, and granules. Regulatory agencies in the US, Europe, and other regions consider Stevia safe for consumption.
Ongoing research is needed when it comes to long-term intake of stevia.
HOW IS STEVIA MADE?
Stevia is created from extracts found in the leaves of the stevia plant. Here is how stevia is transformed into a usable, edible natural sweetener:
Step 1: The food-grade stevia leaves are dried and steeped in hot water. (Think: giant cup of tea.)
Step 2: The “tea” is purified through several rounds of filtration and centrifuging, which spins the liquid to separate the water from the stevia extract.
Step 3: The stevia extract is strained through a porous material that captures the steviol glycosides (the sweet compounds) and washes the rest away. The remaining steviol glycosides are mixed with alcohol to help loosen them from the porous material and send them to the next vessel.
Step 4: The alcohol is removed first by filtration and then distillation, leaving behind a steviol glycoside syrup. This syrup is sent through carbon filters to remove the yellowish hue. Then, it is filtered again to ensure no unwanted particles are left.
Step 5: Finally, the syrup is sprayed into a tank with hot air, evaporating the fluid and leaving pure crystals behind.
As a result of this rigorous process, you can use stevia (again, found in many forms) to naturally sweeten your food and beverages.
TYPES OF STEVIA
The stevia plant contains 40 different steviol glycosides. The most commonly used and approved steviol glycosides are:
Stevioside: This is the most abundant and commonly used steviol glycoside. Stevioside is extracted from the stevia plant leaves, forming a white powder that is easily added to foods. The final extract contains stevioside and rebaudioside. Some people report a bitter aftertaste or a licorice flavor when consuming stevioside products.
Rebaudioside D (rebD): This steviol glycoside is a less bitter option that has been approved for use in foods in the U.S.
Rebaudioside M (rebM): This steviol glycoside is less commonly used in food and beverage products yet has been approved for use in foods in the U.S. It is also less bitter than stevioside.
These three steviol glycosides are all used to sweeten foods and beverages naturally.
COMMON FOODS THAT CONTAIN STEVIA
Stevia can be sneaky in how it appears in food and drinks. Many times, these items are marketed as healthy and “all-natural.” Since stevia provides a calorie- and sugar-free alternative for many products, stevia is typically the sweetener of choice.
- Electrolyte beverages and powders
- Preworkout or recovery drink mixes
- Protein powders
- Candies
- Probiotic drinks and sodas
- Health food snacks and desserts
- Green juices and powders
- Energy drinks
- Supplements and herbal tinctures
- Tea beverages
- Baked goods
IS STEVIA BAD FOR GUT HEALTH? THE PROS AND CONS
More research is needed to formulate a concrete answer to this question. Overall, studies conclude that stevia intake has both pros and cons and may vary by individual.
Stevia and Metabolism
When stevia reaches the liver to be metabolized, it is conjugated with glucuronic acid through the glucuronidation pathway. This pathway is a vital detoxification route that helps eliminate toxins, excess hormones like estrogen, and other potentially harmful substances.
The glucuronidation pathway transforms fat-soluble toxins into water-soluble compounds, allowing the body to excrete them via urine. Proper toxicity metabolism and opening methylation pathways are among the liver’s primary detoxification mechanisms.
For those with impaired liver function or compromised detoxification pathways, supporting liver health can help optimize this process.
In addition, studies conclude that high-intensity sweeteners such as stevia are linked to a variety of health concerns, including obesity. They are shown to cause increased caloric intake, fat accumulation, and weight gain and trigger a physiological response that triggers a person to want to consume more foods, specifically sweets.
Stevia and Fertility
Studies have shown stevia may have endocrine-disrupting potential. Endocrine disruptors are known to increase excess estrogen and decrease progesterone, which can alter the body’s natural hormone balance.
In addition, Stevia has been researched as having possible contraceptive properties. A water decoction of the plant Stevia was shown to reduce fertility in adult female rats of proven fertility. The decoction also decreased fertility for at least 50 to 60 days after intake was stopped.
More research is needed to draw any definitive conclusions. However, improving fertility may be worth avoiding if conception is a goal.
Stevia and Blood Sugar
Does stevia affect your blood sugar levels, like other sweeteners and sugars? Fortunately, stevia in small amounts is not known to raise blood sugar levels. This is one reason why stevia is such a popular sugar substitute– it does not add to caloric intake and does not contribute to increased blood sugar.
Stevia’s sweetness comes from steviol glycosides, a group of natural compounds found in the leaves of the stevia plant. These compounds are not metabolized by the body and do not impact blood sugar levels.
While more research is needed to fully understand stevia’s effects on blood sugar and its long-term health implications, it seems to be a safe sugar substitute. It’s essential to work with a qualified medical professional if you want to lower your blood sugar, especially if you have diabetes or chronic disease.
STEVIA AND GUT HEALTH
What should you know about stevia and your gut health? There is conflicting evidence about the effects of stevia on gut health. On one hand, some studies show stevia may negatively affect microbial colonies in the digestive tract.
The Possible Cons of Stevia and Gut Health
Stevia remains stable throughout the digestive process and is unaffected by stomach acid, pancreatic enzymes, and digestion. Stevia passes along the small intestine to the large intestine, which then interacts with the gut microbiota. This interaction can influence the composition of the gut flora, potentially affecting gut health, though research on its exact impact is ongoing. From there, stevia is absorbed in the colon and transported to the liver to metabolize further.
Even low-dose stevia consumption has been shown to negatively impact the gut by reducing the beneficial strains of bacteria bifidobacteria and lactobacillus. Both strains of beneficial bacteria are known to support the immune system and protect against obesity, among many other health complications.
The study concluded that animals given prebiotic and fiber-rich diets fared better and had less gut flora disruption than animals that consumed stevia-containing food and a low-fiber diet.
Findings also showed that stevia intake increased levels of short-chain fatty acids (SCFA) in the colon. When SCFAs are out of balance in the colon specifically, they are linked with obesity, a higher fat mass, and may also increase cholesterol levels.
The Possible Pros of Stevia and Gut Health
On the flip side, some studies show that stevia may have a beneficial effect on the microbiome. One study comparing several sweeteners demonstrated that while many of the additives reduced microbiota diversity, stevia seemed to induce a higher diversity measure.
Other studies also suggest that stevia has antimicrobial properties. This means that it could alter your microbiome– for better or for worse. While it may knock out one type of bacteria, it may also support other strains of bacteria to help improve the gut microbiota. It’s important to note that studies are often conducted on animals and they may not have the same effects (positive or negative) in humans.
Other Important Notes Related to Stevia and Gut Health
As with all foods, it’s important to check labels for additives. Some packaged foods with stevia also contain other additives, like erythritol, that can irritate the gut. If stevia is in your products, I recommend looking for products only made with pure stevia to reduce the risk of these possible gastrointestinal side effects.
It’s also important to note that some may experience sensitivities to stevia or its components. This can result in unwanted reactions or gastrointestinal side effects, such as bloating, gas, and diarrhea. If you are experiencing these symptoms, it is beneficial to pause consuming all stevia products and observe how you feel.
While stevia is generally considered safe, its interaction with gut bacteria and influence on the microbiome may vary from person to person. Those with sensitive digestive systems or imbalanced gut flora may experience different reactions.
Most of my clients will do best by limiting stevia intake in combination with healing their gut and reversing inflammation– especially while actively healing the gut. If complete elimination is difficult, keeping intake at a minimum can still be beneficial!
MY TAKE ON STEVIA (AND SWAPS FOR STEVIA FREE PRODUCTS)
Based on research, personal experience as a gut health and Hashimoto’s specialist, and after working with thousands of clients to heal leaky gut and reverse autoimmunity, my take on stevia is that it is best to avoid it as much as possible.
If you have a leaky gut or are trying to improve your gut health and reverse autoimmunity, avoiding or limiting it for a while may be beneficial. As with everything, moderation is key. Since it does not impact blood sugar levels or drastically negatively impact the gut, it can be used safely in moderation.
The problem I often see is that it is easy to have stevia in excess because it is in so much nowadays. For example, consuming one electrolyte packet and a serving of protein powder per day adds up over time.
Best Protein Powders Without Stevia
Most protein powders on the market, even the best options for leaky gut and autoimmunity, will contain stevia in their flavored options. Some brands I recommend have unflavored varieties that don’t contain stevia but can taste bland to some individuals. If this is the case, Nuzest is one of the only protein powders I have found suitable for gut health that does not contain stevia. Unlike many other brands, Nuzest Clean Lean Protein Powder and the Digestive Support Protein Powder both uses real natural sweeteners instead of stevia or monk fruit and tastes great!
For those healing gut imbalances or trying to reverse autoimmunity, limit your stevia intake to see how your body responds if you consider it a potential trigger. Remember: too much of a good thing can become a not-so-good thing! In summary, moderation is key.
Best Electrolytes Without Stevia
This is truly difficult to find. Most of the convenient packets you can bring on the go and quickly shake into your water don’t exist without either stevia or monk fruit. The ones that do exist usually taste salty without any other flavor. The benefits far outweigh the taste if you are looking for an optimal electrolyte supplement that will support hydration and mineral balance.
I recommend either Earthly Electrolyte Powder, sweetened with maple syrup, or E-Lyte by BodyBio, available on Fullscript. As with any new supplement, be sure to consult your functional medicine practitioner or doctor to ensure it is safe for you. This is especially important if you are taking blood pressure or heart medications.
WRAPPING IT ALL UP
Stevia is a popular, natural, non-caloric sweetener with many pros and cons. It can be a helpful option for people managing blood sugar levels, as it does not spike blood glucose or insulin. However, it’s still wise to choose high-quality, minimally processed stevia products, as some commercially available forms contain additives and fillers that could impact health differently than pure stevia extract.
Is stevia bad for gut health? There is enough evidence and research to support that avoiding stevia may be worth it when it comes to gut health. My take: It is best to choose products without stevia and sweeten your foods naturally with more natural sugar sources. You can check out a list of the best natural sweeteners for gut health here.
Lastly, if you are looking for a functional medicine Registered Dietitian to help you heal leaky gut and reverse autoimmunity, you are in the right place. My Microbiome Makeover program, which includes the most advanced functional medicine testing to personalize the best plan for you, is now open! We are accepting new clients, and I would love to support you along your health journey!
As with all things, remember that moderation is key! When you heal your gut correctly, a little stevia won’t affect you nearly the same as when the gut is out of balance. I’m curious to know your take on stevia. Let me know in the comments! I would love to hear your personal experiences with it!
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