When Trader Joe’s launches a new vegan product, it’s usually a hit. Case in point: when we recently ranked the best items in the Trader Joe’s freezer aisle, it was hard to pick a winner. But one of the chain’s latest vegan offerings doesn’t seem to be going down so well. Literally.
The chain’s new vegan Sweet & Sour Gummy Worms Candies are sugar-free and packed with fiber. In fact, just one serving contains 14 grams of fiber. For context, that’s half the recommended daily value and more than most Americans eat in an entire day.
While increasing fiber intake is important for everything from digestive health to blood sugar control, eating too much too quickly can trigger some unpleasant side effects, including diarrhea, stomach pain, bloating, and constipation.
“Heard people eating [too] many and comparing it to the medicine you take before a colonoscopy,” wrote one Reddit user in the r/traderjoes subreddit. “I ate a serving and a half and can confirm it cleans you out fast. Fiber be working overtime in these worms.”
Another added: “Despite not even liking how they tasted, I ate several handfuls and my stomach has been a wreck since.”
Why do Trader Joe’s new vegan gummies cause diarrhea?
According to Sapna Peruvemba, MS, RDN, people are experiencing these symptoms because the candies deliver “a highly concentrated dose of fiber directly to the gut all at once.”
“Fiber and certain sugar alcohols pull water into the colon through osmosis, which can lead to watery stools and a laxative-like effect, especially if someone eats large amounts quickly,” she explained to VegNews. “On the flip side, if someone increases fiber intake without drinking enough water, it can actually contribute to constipation because the fiber absorbs water and forms bulk in the intestines.”
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Symptoms caused by consuming too much fiber at once tend to be less severe when the fiber comes from whole foods like fruits, vegetables, and whole grains, Peruvemba noted. That’s because these foods contain a more balanced mix of water, vitamins, minerals, and other plant compounds, making them gentler on the digestive system than an ultra-processed gummy loaded with concentrated fiber.
Even if you’re increasing your fiber intake through whole, plant-based foods, it’s still wise to proceed gradually. Starting slow and building up over time can help reduce the risk of digestive discomfort.
“Just like you wouldn’t go to the gym for the first time and immediately pick up a 100-pound dumbbell, you shouldn’t expect to go from a low-fiber diet to suddenly eating a food containing massive amounts of added fiber without consequences.”
“Fiber reaches the large intestine largely undigested, where gut bacteria ferment it,” says Peruvemba. “If you’re not used to eating much fiber, your gut microbiome may not be well adapted to handling large amounts, which can lead to gas, bloating, cramping, and discomfort.”
That said, Peruvemba stresses that the Sweet & Sour Gummy Worms Candies “can absolutely still fit into a balanced diet.” The key is being mindful of portion size. A single bag contains a whopping 70 grams of fiber. “The issue is that many people treat these candies like regular candy and eat the whole bag, especially because they’re marketed as healthier options,” she said.
Still, not everyone is put off. On Reddit, several Trader Joe’s employees said customers are coming in specifically looking for the gummies.
“I warned a customer about the high fiber content yesterday and she said, ‘that’s why I’m buying them,’” wrote one user in the r/tjcrew subreddit.
Another added, “I had literally not even heard of them until just today. I told the customers to buy chia seeds instead.”
For more plant-based stories like this, read:
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
