5 Simple Snacks Using Foods Naturally High in Sorbitol

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 5 Simple Snacks Using Foods Naturally High in Sorbitol

Sorbitol is a sugar alcohol that occurs naturally in several fruits. Because it isn't completely absorbed in the small intestine, it can draw water into the bowel and may help with regularity. Larger amounts, however, can cause gas, cramping or loose stools—especially in people sensitive to FODMAPs.

1. Prune-Walnut Oat Cup

Estimated sorbitol: about 5–6 g

Ingredients

  • 5 prunes, chopped (about 40 g)
  • ⅓ cup rolled oats
  • ½ cup plain yogurt or non-dairy yogurt
  • 1 tablespoon chopped walnuts
  • Cinnamon to taste

Directions: Spoon the yogurt into a bowl and top with the oats, chopped prunes, walnuts and cinnamon. For softer oats, assemble it ahead of time and refrigerate for an hour or overnight.

Prunes are the standout here. Analyses from several countries found about 11.2–15.5 g sorbitol per 100 g of prunes, so a 40-g serving supplies roughly 4½–6 g.

2. Honey Plum Yogurt Bowl

Estimated sorbitol: roughly 3 g, but highly variable

Ingredients

  • 2 medium ripe plums, sliced
  • ½ cup plain yogurt or non-dairy yogurt
  • Optional drizzle of honey
  • Cinnamon or vanilla, optional

Directions: Place the yogurt in a bowl and top with sliced plums, honey and cinnamon or vanilla.

A representative measurement of ripe Japanese plums was about 2.5 g sorbitol per 100 g, which would put two medium plums at roughly 3 g. But plum varieties vary considerably, so this is very much an estimate.

3. Apple-Walnut Prune Rounds

Estimated sorbitol: about 2½–4 g

Ingredients

  • 1 medium apple
  • 1 tablespoon natural peanut butter
  • 2 prunes, finely chopped
  • 1 tablespoon toasted chopped walnuts
  • Cinnamon

Directions: Core the apple and slice it crosswise into rounds. Spread with peanut butter, then sprinkle with chopped prunes, toasted walnuts, and cinnamon.

Where the sorbitol comes from

  • Apple: roughly ½–1½ g
  • 2 prunes: roughly 2 g or a little more
  • Peanut butter and walnuts: essentially not contributing meaningful sorbitol

4. Warm Cinnamon-Pecan Pears

Estimated sorbitol: about 3 g

Ingredients

  • 1 medium pear, chopped with skin
  • 1 tablespoon water
  • ½ teaspoon cinnamon
  • 1 teaspoon maple syrup or honey, optional
  • 2 tablespoons chopped pecans
  • 2 tablespoons plain Greek yogurt, optional

Directions: Add the pear, water, and cinnamon to a small skillet. Cover and cook over medium-low heat for about 5–7 minutes, stirring once or twice, until the pear is tender but not mushy.

Remove the lid and cook another minute if there is excess liquid. Stir in the maple syrup or honey if using.

Spoon into a bowl and top with the pecans. Add a little Greek yogurt if desired.

5. Dried Apricot & Pistachio Cup

Estimated sorbitol: around 1–2 g in some varieties—but potentially considerably more

Ingredients

  • 40 g dried apricots, about 5–6 halves depending on size
  • 1 ounce unsalted pistachios
  • Cinnamon, optional

Directions: Chop the dried apricots and mix them with the pistachios. Divide into small containers for an easy grab-and-go snack.

Dried apricots are the hardest one to give a single sorbitol number for. One recent compositional source gives about 3.2–3.4 g/100 g, which would provide roughly 1.3 g in a 40-g serving. But a newer comparison of different dried-apricot varieties found an enormous range—about 1.8 to 15.2 g/100 g. 

Check out our recipe vlog:

The Zesty Spoon - YouTube



Sources for the Sorbitol Post

  1. Gill SK, Lever E, Emery PW, Whelan K. (2019). Nutrient, fibre, sorbitol and chlorogenic acid content of prunes (Prunus domestica): an updated analysis and comparison of different countries of origin and database values. International Journal of Food Sciences and Nutrition.
    Especially useful for the prune numbers: samples contained about 11.2–15.5 g sorbitol/100 g.
  2. Muir JG, et al. (2009). Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Journal of Agricultural and Food Chemistry.
    Useful general source for measured sorbitol and other FODMAP carbohydrates in fruits.
  3. Famiani F, et al. (2020). Non-structural Carbohydrate Metabolism in the Flesh of Stone Fruits of the Genus Prunus (Rosaceae)—A Review. Frontiers in Plant Science.
    Useful for plums and apricots and for explaining why sorbitol amounts vary with species, cultivar and ripeness.
  4. Wrolstad RE, Shallenberger RS. (1981). Free sugars and sorbitol in fruits—a compilation from the literature. Journal of the Association of Official Analytical Chemists.
    Useful general reference for sorbitol in apples, pears and plums and the variation among fruits.
  5. Suitability of Selected Apple Varieties for People with Allergies and Diabetes (2024).
    Particularly useful for showing why we shouldn't give one exact sorbitol number for every apple: measured varieties ranged from about 0.21 to 0.78 g/100 g in this analysis.
  6. Stacewicz-Sapuntzakis M. (2001). Chemical composition and potential health effects of prunes: a functional food? Critical Reviews in Food Science and Nutrition.
    Useful for explaining the connection between prunes, sorbitol and their laxative effect. 

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