Why I’m Scaling Back on Stevia

For years, I reached for stevia as my go-to sweetener. It was natural, zero-calorie, and didn’t spike blood sugar—what could go wrong? But as I dove deeper into the research (and paid closer attention to how my own gut felt), I realized stevia might not be as innocent as it seems.

Let me break down why I’ve decided to scale back—and why you might want to, too.

1. Stevia Messes with the Gut Microbiome

Recent research shows that stevia can disrupt the balance of bacteria in your gut. One 2019 study published in Molecules found that steviol glycosides (the compounds in stevia) can interfere with how gut bacteria communicate—a process called quorum sensing. Translation? It may block beneficial bacteria from doing their job and allow more harmful bacteria to flourish.

A disrupted gut microbiome can lead to all sorts of downstream issues—think bloating, gas, sugar cravings, brain fog, poor immune function, and more.

2. “Natural” Doesn’t Mean Harmless

Many people (myself included, once) feel good about choosing stevia because it’s “plant-based” and “natural.” But here’s the deal: most of the stevia found in foods and drinks has been highly refined and processed—far from the actual green leaf growing in the wild.

This ultra-processed form can act more like a chemical than a plant in the body. And for those of us working to heal the gut, balance hormones, or reverse metabolic issues, these additives can quietly sabotage our progress.

3. It Might Confuse the Body

Even though stevia doesn’t raise blood sugar the way real sugar does, studies have shown it still activates the sweet taste receptors in the brain. This can cause your body to prepare for incoming sugar—releasing insulin, stimulating hunger, and increasing sugar cravings.

So even though your blood sugar might look okay on paper, your body may still be operating in a dysregulated state. For anyone with insulin resistance, PCOS, or chronic fatigue, this is a problem.

What I’m Doing Instead

I’m not saying you have to toss every packet of stevia in your kitchen today. But I’ve personally scaled way back. Instead, I’m using small amounts of raw honey, maple syrup, or coconut sugar when I want something sweet. These are real foods, and I use them in moderation—but my gut is happier, my cravings are down, and my digestion is smoother.

Bottom Line?

Stevia may not be as “gut-friendly” as the label makes it seem. If you’ve been struggling with gas, bloating, cravings, or sluggish digestion—try taking a break from stevia and see what happens. Your body might surprise you.