Can Crystal Light Cause Diarrhea?

For millions of people in the US, Crystal Light is a household staple. Low in sugar and calories, it’s a great substitute for other sugary beverages. But despite its popularity, there are concerns about how it irritates your digestive tract, causing symptoms like diarrhea and bloating.

Have you ever fixed yourself a glass of Crystal Light and experienced diarrhea and bloating soon after? It’s actually more common than you think. We’ll look at the ingredients in Crystal Light, whether it causes diarrhea, how often you can drink it, and gut-friendly alternatives.

What Is Crystal Light?

Even if you don’t know it by name, you’ve probably had Crystal Light before. It’s a popular low-calorie drink mix that you can add to water as a sugar-free alternative to drinks with high amounts of sugar. Most people prefer Crystal Light because it’s convenient, has fewer calories, and comes in plenty of flavors.

Perhaps the greatest reason is that you get a flavorful drink without the extra calories, but is it too good to be true? That’s because its ingredients, like alternative sweeteners, could have some side effects.

Ingredients In Crystal Light

To understand why Crystal Light can disrupt gut bacteria and cause unpleasant symptoms, we need to look at its ingredient list.

Artificial Sweeteners

To limit the number of calories per serving and maintain its sugar-free status, the drink mix relies on artificial sweeteners. They give it a rich taste without raising your blood sugar level. These are some of the most commonly found sugar substitutes in Crystal Light products.

• Aspartame is about 200 times sweeter than regular sugar, but it’s also linked to digestive problems like bloating and nausea in some people. It’s commonly found in artificially sweetened sodas, like diet beverages.
• Sucralose, which tastes about 600 times sweeter than sugar, is linked to negative effects on your gut bacteria. It’s also found to cause diarrhea in some people.
• Stevia extract is a natural sweetener found in some Crystal Light products, like their Pure Line. Though it’s easier on the stomach, it can cause symptoms in some people.

These artificial sweeteners can make the drink calorie-free and are FDA-approved, but they come with digestive side effects for some. They’re linked to problems like bloating, diarrhea, and gas when consumed in large quantities.

Natural and Artificial Colors

Even if the ingredients label says natural color, it doesn’t mean that Crystal Light uses fresh fruit to give the drink its signature red color. It’s quite common for drink mixes to contain tartrazine, which is derived from coal tar. This artificial color is linked to side effects like insomnia, heart palpitations, anxiety, and depressive symptoms. It’s used because natural flavors and colors are more expensive to use.

Other Additives

Other food additives include acidifiers, like citric acid and malic acid. These enhance the flavor of the drink mix by giving it a sour taste. Depending on the specific product, Crystal Light contains vitamins and minerals, too. For instance, their Peach Mango Green Tea flavor contains vitamins C and E with green tea extract. These nutrients can supplement your diet but are usually present in very low quantities. Thats why we don’t recommend relying on these sources for micronutrients.

If you want expert advice from a medical professional, consider scheduling an online functional medicine session with Advanced Integrated Health. You can speak with a functional medicine specialist to understand what’s causing your symptoms.

Can Crystal Light Cause Diarrhea Because of Artificial Sweetener?

So, is Crystal Light safe? Although its products are marketed as healthier alternatives to sugary beverages, you should consume it in moderation. Drinking too much of it can lead to an excessive consumption of artificial sweeteners and acidifiers. This can have adverse effects on your health.

Artificial Sweeteners And Gut Health

Some studies suggest that consuming artificial sweeteners like acesulfame potassium can affect digestive health. Results include various responses, like increased bowel movements, gastrointestinal discomfort, and diarrhea. But why does this happen? When you consume nonnutritive artificial sweetener, you develop a glucose intolerance because of changes in your gut microbiota. Here, alterations in your intestinal microbiota can cause gastrointestinal symptoms.

Individual Sensitivity

Though the severity of digestive issues can vary, most studies indicate that artificial sweeeteners lead to significant issues in some people. Drinking too much Crystal Light can lead to gastrointestinal symptoms similar to those caused by high-fiber foods and beans. But these symptoms depend on your sensitivity to nonnutritive artificial sweeteners and the other foods you consume with it.

If your gut microbiome is sensitive to changes, artificial sweeteners can cause an osmotic effect that draws water to the intestines, resulting in diarrhea. Because of this, food moves quickly through the digestive system, resulting in loose stools and other symptoms like gas and bloating.

Similarly, some factors can make you more susceptible to digestive problems when you drink Crystal Light or any other beverage with artificial sweetener. For example, sweeteners like sorbitol and aspartame can worsen pre-existing conditions like irritable bowel syndrome.

Managing And Mitigating Symptoms

If you’re experiencing gastrointestinal issues because of a sweetener or another food additive in Crystal Light, here’s how we recommend managing symptoms.

Monitoring Intake

One of the first things we recommend is monitoring your intake. Keeping a food diary is a good idea to track what and how much you eat. Specifically, you’ll track how often you’re consuming Crystal Light and how much on a specific day. You should also write down whatever symptoms you’re experiencing and when you experience them. This way, when you see a doctor, they’ll be able to narrow down what’s causing symptoms.

If your diarrhea gets worse when you drink more Crystal Light, it’s time to start reducing how much you drink each day. As you cut back on how much Crystal Light you drink daily, assess how it impacts your symptoms. If your symptoms subside and you experience fewer instances of diarrhea and bloating, continue reducing your Crystal Light intake while replacing it with healthier alternatives.

Want to know more about why you’re going through these symptoms? Schedule an online functional medicine session with one of our experts at Advanced Integrated Health.

Alternatives To Crystal Light That You Should Try

If you like the burst of flavor that Crystal Light offers, but don’t want to deal with side effects, there are a few gut-friendly alternatives to try.

Crystal Light Pure

When you’re experiencing diarrhea and other gastrointestinal symptoms because of Crystal Light lemonade, pink lemonade, or other classic flavors, try their Pure line of drink mixes. Unlike their classic, energy, and mocktail flavors, the Pure Line is free from preservatives and artificial preservatives.

It contains dried corn syrup, stevia, and cane sugar instead of artificial sweeteners. If you’re sensitive to artificial sweeteners, trying the Pure flavors can potentially reduce symptoms like bloating and diarrhea. However, if symptoms persist, we recommend scheduling a consultation with a medical professional.

Diluted Fruit Juice

Instead of having sodas and drinks with high fructose corn syrup or most sugar substitutes, switch to diluted fruit juice. It’s one of the closest alternatives to Crystal Light, which gives you that sweet and fruity flavor minus the side effects. Simply choose 100 percent fruit juice and dilute it with water to reduce its sugar content.

Herbal Teas

An herbal tea like ginger, chamomile, and peppermint can soothe your intestinal tract while providing subtle, natural flavors. You can enjoy these teas hot or cold, which improves your gut health while keeping you hydrated.

Infused Water

If you think that plain water is too boring, make your own refreshing drink at home by infusing water with fresh fruits, berries, vegetables, or herbs. It’s a natural, calorie free alternative to drinking water that gives a bit of flavor without needing artificial additives or sweeteners that have negative effects on your digestion.

Sparkling Water

Want a bubbly alternative to artificially sweetened soda? Try getting sparkling water that’s infused with natural flavors like lime, raspberry, or orange. It’ll have the effervescence you’re craving without potential digestive problems caused by artificial sweeteners. Plus, it’ll curb your sugar intake by helping you avoid carbonated sodas.

Coconut Water

Rich in electrolytes and low in sugar, coconut water keeps you hydrated and is gentle on the stomach. It’s well-suited to anyone who wants a light and refreshing drink that provides more flavor than regular water minus artificial ingredients.

These are a few alternatives that help you stay hydrated and reduce the risk of side effects from artificial sweeteners. At the same time, they give you a burst of flavor without impacting your gut health.

Tips To Avoid Gastrointestinal Symptoms When Having Crystal Light

Want to continue enjoying Crystal Light without having uncomfortable symptoms? Here are a few things you try to minimize the risk of side effects:

• Limit your intake of Crystal Light each day. Avoid having more than one or two servings per day to reduce the chances of allergic reactions.
• When dissolving a pack of Crystal Light in water, mix it well to avoid swallowing undissolved particles. Otherwise, these can ferment in your intestinal tract, causing you to experience diarrhea.
• Take small and slow sips when drinking Crystal Light. Otherwise, you’ll end up swallowing excess air, which leads to bloating and gas.
• Avoid drinking Crystal Light before exercising. This increases the likelihood of experiencing bloating and gas because of increased abdominal pressure.

These tips are certainly helpful in reducing the severity of symptoms, but if they persist, you should see a healthcare professional.

How Often Can I Drink Crystal Light?

You’re probably wondering, ‘Is Crystal Light healthy or safe to drink every day?’ For a lot of people, it’s a tastier alternative to having plain water, which is why they prefer having it daily. Most people can consume artificial sweeteners through drinks like Crystal Light in moderation without experiencing major side effects. But because of ingredients like artificial sweetener, people with gut health problems should be more careful about how much Crystal Light they drink.

So, is Crystal Light bad? No, it’s not bad, but you should avoid having too much if you have a sensitive gut or have noticed negative symptoms before. You should also avoid drinking it as an alternative to water. Sure, it can improve hydration, but it’s not the same thing has having plain water, which doesn’t contain additives.

Whether you’re considering trying Crystal Light or already drink it on a regular basis, here are a few things to consider:

• Digestive Sensitivities: Some people are more susceptible to experiencing digestive discomfort like bloating or diarrhea when they consume artificial sweeteners like aspartame.
• Pre-Existing Conditions: If you have a pre-existing condition like IBS, you’re more likely to have adverse reactions to food additives, artificial sweeteners, and dairy.
• Dietary Habits: What you eat besides drinking Crystal Light can also impact your digestive system’s ability to tolerate aspartame and related sweeteners.

Schedule An Appointment With Advanced Integrated Health

You can experience symptoms like diarrhea because of Crystal Light if your body is sensitive to artificial sweeteners. This happens because aspartame, sorbitol, and other such sweeteners have a laxative effect in people with digestive sensitivities. If you’re worried about having these symptoms or have experienced diarrhea after consuming Crystal Light, you can try a few strategies to manage and mitigate symptoms.

These include tracking your intake, monitoring symptoms, and trying alternatives. We recommend seeing a healthcare professional to discuss your symptoms for detailed, personalised advice. At Advanced Integrated Health, we specialise in providing holistic, functional care that improves overall wellness. Get in touch with us today to schedule a consultation with one of our functional wellness experts.

Citations

• European Food Safety Authority. (2023, June 28). Aspartame. https://www.efsa.europa.eu/en/topics/topic/aspartame
• Ruiz-Ojeda, F. J., Plaza-Díaz, J., Sáez-Lara, M. J., & Gil, A. (2018). Effects of sweeteners on the gut microbiota: A review of experimental studies and clinical trials. Advances in Nutrition, 10, S31–S48. https://doi.org/10.1093/advances/nmy037
• Livesey, G. (2003). Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Nutrition Research Reviews, 16(2), 163–191. https://doi.org/10.1079/nrr200371
• Spencer, M., Gupta, A., Van Dam, L., Shannon, C., Menees, S., & Chey, W. D. (2016). Artificial Sweeteners: A systematic review and primer for gastroenterologists. Journal of Neurogastroenterology and Motility, 22(2), 168–180. https://doi.org/10.5056/jnm15206
• Aplesset, & Aplesset. (2023, January 9). How to prevent bloating. NewYork-Presbyterian. https://healthmatters.nyp.org/what-causes-bloating/
• Posta, E., Fekete, I., Gyarmati, E., Stündl, L., Zold, E., & Barta, Z. (2023). The effects of artificial sweeteners on intestinal Nutrient-Sensing Receptors: Dr. Jekyll or Mr. Hyde? Life, 14(1), 10. https://doi.org/10.3390/life14010010