By: Lifestyle DeskNew Delhi | December 27, 2025 09:25 AM IST 4 min readSugar is considered a red flag by all health experts, and rightfully so. While it offers a quick dopamine hit and improves taste, it is a silent culprit found in processed foods that can spike your blood sugar levels and cause long-term health damage. But avoiding refined sugar doesn’t mean giving up sweetness. Nature offers plenty of healthier alternatives and sweeteners that can help satisfy your cravings while supporting your health.Dr Anupama N K, Consultant – Medical Gastroenterology, Aster CMI Hospital, Bangalore, said that from a gastroenterologist’s point of view, sweeteners are judged mainly by how they affect digestion, gut health, acidity, bloating, and long-term intestinal balance. No sweetener is entirely harmless, and moderation is always important.Here’s her ranking from worst to best, in terms of gut health:White sugar is the worst for gut health. It is highly refined and feeds harmful gut bacteria. It can increase acidity, gas, and inflammation in the digestive tract. Regular intake may worsen acid reflux, irritable bowel symptoms, and fatty liver disease.Brown sugar is only slightly better than white sugar. It still behaves like refined sugar in the gut, causing bloating and acidity. The small amount of minerals it contains does not protect the digestive system.For some people, jaggery is less processed and easier to digest than refined sugar. It may help with bowel movements when used in small amounts. However, excess jaggery can cause gas, loose stools, and acidity, especially in people with sensitive stomachs. Regular intake may worsen acid reflux, irritable bowel symptoms, and fatty liver disease. (Source: Freepik)Honey is gentler on the stomach when consumed in small quantities. It has antibacterial properties and may support gut healing. However, excess honey can cause bloating, loose stools, and reflux due to its high fructose content.Erythritol is generally safe for the gut because it is mainly absorbed in the small intestine. It produces less gas than other sugar alcohols. Still, large amounts may lead to stomach discomfort in sensitive individuals.Story continues below this adStevia does not harm blood sugar and is easy on digestion when used sparingly. However, some processed stevia products may cause bloating or nausea due to added fillers.Monk fruit is considered the best option for gut health. It does not ferment in the gut, does not cause bloating, and does not increase acidity. It is well tolerated even in people with IBS.ALSO READ | Signs there is too much sugar in your body, and what you can do to tackle itThe World Health Organization has made recommendations for adults and children to reduce their sugar intake to about 58 grams, or 14 teaspoons, per day or between 5% and 10% of total caloric intake.“Keep track of everything you eat during a typical day, what you eat, when you eat and how much you eat. Secondly, monitor how many fresh vegetables and whole fruits you eat, and identify the foods that have added sugars,” she said. Now, set an attainable goal that includes either increasing the amount of whole fruits or vegetables you eat or decreasing the amount of added sugar you eat each day. This way, you can be mindful of the added sugar you consume and adjust your diet accordingly.Story continues below this adDISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine. For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram© IE Online Media Services Pvt Ltd