Sugar and Starch Free, No Problem

We all know that feeling when the sweltering heat of summer is upon us and we reach for our favorite drink, but we might not know what is hiding in those drinks. Patients diagnosed with CSID and food intolerances in general can be susceptible to symptoms stemming from their favorite summer beverages.

Many commercial beverages have marketing techniques or buzzwords on the label that may make a drink appear “healthy.” There are certain products on the shelves, like Vitaminwater, that can contain added sucrose, crystalline fructose, and glucose (all of which are problematic for individuals with impaired disaccharidase activity).

Vitaminwater also includes supplemental vitamins like B-complex and C, which are generally unnecessary additions if you’re already consuming a varied diet with these incorporated through your food intake. These added supplemental vitamins don’t make the drink necessarily healthier if there’s also added sugar. They’re a way the marketing team can make the drink seem beneficial for consumers.

You might see something on a label that says “zero sugar” or “sugar-free,” but these items often include sweeteners like erythritol, stevia, and sucralose, as well as acidifiers like citric acid, which may not be fully absorbed and can lead to gastrointestinal distress in individuals with enzyme deficiencies.

Why does this GI distress happen?

Think of the intestines like a sponge: when certain sweeteners or compounds can’t be fully absorbed, they remain in the gut and act like solutes. Through osmosis, water is drawn into the intestines to balance the concentration difference. This increased water content (combined with fermentation by gut microbes) can lead to GI symptoms like bloating, gas, and diarrhea.

In straightforward terms: The more stuff left undigested in your gut, the more water will be pulled toward it, leading to uncomfortable symptoms.

CSID-Friendly Summer Hydration Options:

What are some drinks that we could turn to instead to reduce symptom flare-ups? Choose drinks with minimal to no sugar content and zero artificial additives. Here are some of my favorites:

• Homemade infused water (Ginger or strawberry mint-infused are some of my favorite choices.)
• Diluted, low-fructose vegetable juices (e.g., cucumber-celery blend)
• Iced herbal teas (David’s Tea has an entire line of tasty and easy-to-make iced teas.)
• Electrolyte solutions (you may need to work with a nutrition specialist on this one). I’ve created a DIY recipe for myself, but if I don’t have time, I have a stock of LMNT electrolytes in the pantry, which contain stevia as a sweetener.

You can still have plenty of fun and flavor this summer, without all the artificial and added ingredients. For those managing CSID, avoiding sweet beverages and choosing simple drink alternatives can help support your overall wellness goals and reduce those pesky, uncomfortable flare-ups.