Health Guide

Polydextrose

Polydextrose might sound like a complex chemical, but it's actually a friend to your digestion! It is a synthetic soluble fiber made from glucose. Think of it as a 'smart' carb that your body can't fully break down. Instead of providing calories, it travels to your gut where it feeds your good bacteria. It's a versatile ingredient often used to add fiber, improve texture in foods, and replace sugar without the calories. It helps keep you regular and supports a healthy microbiome naturally.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Gut Fermentation & SCFA Production

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Butyrate Production (Relative)

Fiber Type →

Health Benefits & Sources

Why You Need It

Digestive Regularity: Acts as a soluble fiber to add bulk to stool, helping to prevent constipation.
Prebiotic Power: Feeds the beneficial bacteria (probiotics) in your gut, promoting a balanced microbiome.
Blood Sugar Control: Helps slow the absorption of sugar, leading to more stable energy levels.
Low Calorie: Provides texture and sweetness without the caloric load of sugar or fat.

Deep Dive

Polydextrose is a water-soluble dietary fiber. While it is synthesized in a lab, it functions exactly like the fiber found in fruits and vegetables. When you consume it, it passes through the small intestine largely intact. Upon reaching the colon, it is fermented by gut bacteria, producing short-chain fatty acids (SCFAs) that nourish the cells lining your colon. This process not only improves gut health but also contributes to that 'full' feeling, making it a helpful tool for weight management.

Natural Food Sources

Unlike nutrients like Vitamin C that exist in distinct plants, Polydextrose is primarily a manufactured ingredient used to boost fiber content in processed foods. You won't find a 'Polydextrose fruit.' However, you can find it added to:

Food Type	Typical Polydextrose Content
Fiber Supplements	High (2g - 5g per serving)
Low-Calorie Ice Cream	Medium (1g - 3g per serving)
Protein Bars	Medium (1g - 2g per serving)
Meal Replacement Shakes	Medium (1g - 2g per serving)

Supplementation

Dosage: Most studies suggest a daily intake of 5 to 15 grams to see digestive benefits. Usage: It is best to start with a lower dose (around 5g) and increase gradually to allow your gut to adjust. Because it is a soluble fiber, drink plenty of water throughout the day to prevent bloating or gas.

Top Food Sources

Fiber Gummies

Often contains 2-3g per serving

Low-Cal Ice Cream

Key texture agent

Protein Powders

Added for creaminess

Baked Goods

Used to replace fat/sugar

Yogurt

Prebiotic fiber boost

Frequently Asked Questions

It is synthesized from glucose, but it functions exactly like natural soluble fiber found in plants. It is a 'functional' fiber.

No. It provides very few calories (about 1 calorie per gram) and is often used to help manage weight by increasing satiety.

Yes. It does not spike blood sugar and may actually help blunt the glycemic response of a meal.

It provides bulk and texture that sugar usually provides, but without the calories or impact on teeth.

Safety & Side Effects

Polydextrose is Generally Recognized As Safe (GRAS) by the FDA.

Side Effects: At high doses (over 30g at once), it may cause bloating, gas, or loose stools. This is common with most fiber supplements.

Who should avoid it: Those with a rare allergy to corn or yeast, or those with a history of bowel obstruction, should consult a doctor before using it. It is generally considered safe for pregnant and breastfeeding women in food amounts.

Scientific References

[1]JECFA (Joint FAO/WHO Expert Committee on Food Additives). 'Polydextrose.'
[2]Craig, S. A., et al. (2009). 'Polydextrose: A versatile soluble fiber.' *Food Chemistry*.
[3]Makelainen, H., et al. (2007). 'Gut fermentation of polydextrose.' *British Journal of Nutrition*.