Artificial sweeteners, also called sugar substitutes, are substances used instead of sugar to sweeten foods and drinks. They provide that sweet taste without all the extra calories. Some common artificial sweeteners include aspartame, sucralose, saccharin, acesulfame potassium (ace-K), and neotame. Using artificial sweeteners can help lower calorie intake and control weight, blood glucose levels, and dental cavities. However, artificial sweeteners are highly controversial. While some studies show benefits, others link them to negative effects on health and metabolism. This article reviews what happens when you stop using artificial sweeteners.
You May Experience Some Sugar and Sweet Cravings
One common effect of quitting artificial sweeteners is increased cravings for sugars and sweets. Here’s why:
Your Taste Buds Adapt
When you regularly consume something very sweet, your taste buds become adapted to that level of sweetness. When you remove the ultra-sweet artificial sweeteners, your taste buds may miss that sweet intensity.
This makes naturally sweet foods like fruits less appealing. Your taste buds need time to adapt back to subtler sweet flavors.
You’ve Been Conditioned to Crave Sweets
Using artificial sweeteners trains your body to crave intensely sweet foods. Their super sweetness causes your brain to release dopamine, which controls the brain’s reward and pleasure centers.
Your brain associates that big dopamine hit with consumption of sweets. When you stop using artificial sweeteners, your brain may search for that feel-good dopamine rush from other sugary foods. This can drive increased cravings.
Tips to Manage Sugar Cravings
Here are some tips to tame those sweet cravings when transitioning off artificial sweeteners:
- Gradually reduce artificial sweetener intake rather than quitting cold turkey
- Satisfy cravings with naturally sweet foods like fruits or small portions of healthier desserts
- Drink more water to help curb food cravings
- Consume enough protein, fat, and fiber at meals to balance blood sugar
- Manage stress, get enough sleep, and exercise regularly
You May Experience Some Flu-Like Withdrawal Symptoms
Some people report experiencing mild, flu-like symptoms after quitting artificial sweeteners, especially sucralose and aspartame. Possible symptoms include:
- Headaches
- Dizziness
- Nausea
- Fatigue
- Muscle aches
- Brain fog
These symptoms may be more likely when you abruptly stop using large amounts of artificial sweeteners.
Here’s why synthetic sweeteners may cause these temporary withdrawal effects:
Neurochemical Changes
Artificial sweeteners alter how your brain cells communicate using neurochemicals like dopamine and serotonin. Neurochemical disruption could play a role in withdrawal symptoms.
Gut Bacteria Changes
Some research shows that artificial sweeteners may negatively impact the balance of good and bad bacteria in your gut. Gut bacteria changes could also drive unpleasant symptoms when first quitting.
Tips to Manage Withdrawal Symptoms
Try these tips to ease any post-artificial sweetener withdrawal effects:
- Gradually wean off artificial sweeteners over several weeks
- Stay hydrated and get plenty of rest
- Consume anti-inflammatory foods like fruits, vegetables, and omega-3s
- Take a probiotic supplement to support healthy gut bacteria
- Manage cravings and symptoms with regular exercise
For most people, symptoms dissipate within 1–2 weeks of quitting artificial sweeteners.
Your Metabolism May Improve
Consuming artificial sweeteners doesn’t seem to support weight loss or management in the long-term. In fact, some studies link routine intake to increased weight gain, obesity, metabolic syndrome, and type 2 diabetes.
Research on why artificial sweeteners may promote metabolic dysfunction is mixed, but potential reasons include:
- Disrupting appetite-regulating hormones like leptin and ghrelin
- Promoting glucose intolerance
- Altering gut bacteria linked to obesity
- Interfering with sensations of fullness
When you stop consuming synthetic sweeteners, your metabolism may start functioning better.
Tips to Support Metabolic Health
Here are some tips to improve your metabolic health after quitting artificial sweeteners:
- Follow a diet rich in whole, unprocessed foods
- Stay active with regular exercise
- Drink more water and reduce sugary beverages
- Aim for 7–9 hours of quality sleep per night
- Manage stress through meditation, yoga, massage, etc.
- Take probiotic and fiber supplements to support gut health
Give your metabolism 2–3 months to regulate after stopping artificial sweeteners.
You May Experience Changes in Gut Health
Growing evidence links artificial sweeteners to negative effects on gut health and the community of bacteria in your intestines known as your gut microbiome.
Consuming synthetic sweeteners may:
- Decrease beneficial gut bacteria like Bifidobacterium
- Increase inflammatory gut bacteria
- Promote gut permeability and leaky gut issues
- Disrupt communication between gut bacteria and brain
Research indicates your gut bacteria may bounce back after quitting artificial sweeteners.
In one small study, gut bacteria recovered and became more diverse within 1–2 weeks of stopping saccharin intake. The same may be true for other sweeteners.
Tips to Improve Gut Health
Here are some tips for optimizing your gut health after giving up artificial sweeteners:
- Eat prebiotic foods to feed good gut bacteria like bananas, onion, garlic, apples
- Consume probiotic foods like kefir, kimchi, sauerkraut, yogurt
- Take a daily probiotic supplement with diverse bacteria strains
- Eat plenty of fiber from vegetables, fruits, beans, whole grains
- Stay well hydrated and exercise regularly
Focus on a diverse, whole foods diet and lifestyle to support microbial diversity in your gut.
You May Notice Improvements in Dental Health
While artificial sweeteners don’t contribute to tooth decay like sugar, some research indicates they may negatively impact dental health in other ways.
Using sweeteners like aspartame, saccharin, and sucralose may:
- Increase acidity in the mouth
- Lessen saliva production
- Alter dental biofilm bacteria
- Irritate mouth sores and ulcers
Reduced acidity and more balanced oral bacteria may provide benefits to dental health after quitting synthetic sweeteners.
Tips for Improving Dental Health
Here are some tips for optimizing dental health after giving up artificial sweeteners:
- Choose less acidic beverage options like water or unsweetened tea
- Chew sugar-free gum to stimulate saliva flow
- Brush teeth twice a day and floss daily
- Use alcohol-free mouthwash to support oral hygiene
- Get regular cleanings and exams by your dentist
Focus on reducing acidic foods and beverages and practicing good oral hygiene routines.
You May Gain Some Weight Initially
Don’t be surprised if you experience some short-term weight gain after discontinuing artificial sweeteners, especially if you resume eating higher calorie sweets.
Possible reasons for initial weight gain include:
- Increased appetite and cravings for sugary foods
- Consuming more calories from real sugar
- Blood sugar spikes and crashes from added sugars
- Eating more calories in general to replace sweetness
However, studies show this weight gain is usually temporary. Your body just needs time to adjust to fewer intense sweet flavors and less dysregulation of appetite signals.
Tips to Manage Weight Gain
Use these strategies to minimize possible weight gain:
- Gradually transition off artificial sweeteners over weeks/months
- Be prepared to satisfy sugar cravings with lower calorie options
- Drink more water and herbal tea instead of sugary drinks
- Pay attention to portion sizes of meals and snacks
- Exercise more to burn extra calories if needed
Focus on controlling calories, managing cravings, and increasing activity.
You May Notice Improvements in Energy Levels
Some people report feeling more energetic and less fatigued after quitting artificial sweeteners.
Here are some potential reasons why:
Blood Sugar Stability
The spikes and crashes in blood sugar from sugary foods can leave you feeling drained. Avoiding intense sweeteners may help stabilize your blood sugar.
Better Hydration
You may drink more water and fewer diet sodas after quitting the sweeteners, which can boost natural energy levels.
Gut Bacteria Changes
If quitting sweeteners helps rebalance your gut bacteria, this could reflect positively on your energy levels.
Improved Sleep
Some sweeteners like aspartame may interfere with sleep quality. Better sleep naturally equates to higher daily energy.
Give it a few weeks or months for your body to stabilize. The combination of balanced blood sugar, proper hydration, a healthy gut, and good sleep should help sustain natural energy.
You May Notice a Reduction in Sugar and Carb Cravings Long-Term
While cravings may initially rise, your taste buds will adapt over time, and your brain will become less conditioned to expect that intensely sweet flavor.
This process may help reduce sugar and carbohydrate cravings long-term. Here’s a look at how taste adaptions can minimize cravings:
6-8 weeks:
Taste buds adjust to less sweetness
2-3 months:
Brain craving signals begin to decrease
6+ months:
Significant reductions in sugar cravings
It requires patience, but your tastes will adjust to unsweetened foods, and you’ll have less need for sugary options. Be sure to satisfy any lingering cravings with healthy choices like fruits.
You Can Wean Yourself off Rather Than Quitting Cold Turkey
Trying to go straight from heavy artificial sweetener use to none at all can be extremely challenging. The drastic change often sets you up for failure.
A more realistic option is to slowly wean yourself off artificial sweeteners over time. Here is one example of a weaning plan:
| Week | Intake Goal |
|---|---|
| Week 1 | Cut back by 25% |
| Week 2 | Cut back by 50% |
| Week 3 | Cut back by 75% |
| Week 4 | Completely stop sweeteners |
This more gradual approach can make giving up those sugary tastes easier on your taste buds and brain.
Conclusion
Quitting artificial sweeteners can definitely take some adjustment. You may face cravings, symptoms, and habits that are hard to break. However, your body is incredibly adaptable.
With patience and commitment to healthy alternatives, you can successfully transition off artificial sweeteners. Pay attention to how your body responds over the following weeks and months. For many people, eliminating synthetic additives leads to some great benefits for metabolism, dental health, gut function, and overall well-being.