“Monk fruit extract hasn’t been studied to the same degree as other alternative sweeteners, but the data on alternative sweeteners is really mixed,” Cassetty says. The sweetener has been deemed safe by the FDA, and does not seem to cause the side effects you might see from sugar alcohols such as sorbitol and mannitol, which can cause bloating, stomachaches, and diarrhea in some people.

While monk fruit itself has been used for hundreds of years in Chinese culture and medicine without reported harmful effects, a study published in February 2023 in Nature Journal raised the alarm about commercial monk fruit products, which are often made with erythritol, a sugar alcohol. For people with existing risk factors for heart disease, including diabetes, high levels of erythritol in their blood nearly doubled the odds of experiencing a heart attack or stroke, according to the study.

“I would say including a little bit occasionally in your diet is okay, but if you’re relying on heavily sweetened things, that’s an opportunity to look at controlling your sweet tooth a little bit,” says Cassetty.

While monk fruit is becoming more widely available, it can be somewhat pricey. Additionally, it is possible to be allergic to monk fruit. If that occurs, you might notice hives, a rash, difficulty breathing, a rapid or weak pulse, dizziness, a swollen tongue, stomach pain, vomiting, or wheezing.