When it comes to the popular keto diet, many of us have a lot of questions. Being a very low carbohydrate diet plan for weight loss, some food items to be limited are obvious but others can be very confusing. For example, can you chew gum on the keto diet?
Yes, you can chew gum on the keto diet if you choose a sugar-free gum because it contains little to no carbohydrates. However, there are different forms of the keto diet, and some discourage the use of sugar alternatives or highly processed sugar-free items. Because of this, not all sugar-free gum will fit into the guidelines depending on the diet.
If this still sounds confusing to you, don’t worry, you’re not alone. Let’s take a deeper look at sugar free gum and some options for those who are doing the keto diet.
What Is Ketosis?
Ketosis is the goal of the keto diet. It is a metabolic adaptation used as a survival technique during times of famine. When our body is restricted in carbohydrates, our main energy source, it is forced to utilize fats instead. The breakdown of fats releases ketones as an alternative form of energy. The breakdown of fats then results in weight loss [1].
To achieve ketosis, carbohydrates must be limited to no more than 20-30 grams per day. Since carbohydrates typically make up 45-65% of our total calories, fat must now be increased to 70-80% of our total calories with moderate amounts of protein [1].
Is Chewing Gum Bad for You?
Chewing gum can have benefits as well as drawbacks. For the most part, chewing gum is perfectly healthy however, if you do it too often or excessively you might experience some negative symptoms. If using a sugar-free gum, you could experience an upset stomach due to the sugar alcohols used to replace sugar. Sugar alcohols have a laxative effect in large quantities which can cause digestive distress [2].
Excessive gum chewing can also result in jaw pain and even headaches. If chewing sugared gum, you increase your risk for developing cavities and weakening the enamel on your teeth [2].
Chewing gum does have some benefits. Chewing gum can increase the production of saliva. If done so after a meal, it can actually help to decrease risk of developing cavities by neutralizing or removing acids produced by the bacteria in plaque when breaking down food.
What is Xylitol?
Xylitol is a sugar alcohol, a form of carbohydrate that is naturally occurring in fruits and vegetables. Similar in chemical structure to sugar, xylitol is lower in calories but the same in sweetness. It is commercially produced from birch bark and corn cob as a sugar alternative that is recognized to provide health benefits [3].
Xylitol has been shown to inhibit the growth of certain oral bacteria that can be found in plaque and saliva and is recognized by the American Dental Association (ADA) and the Food and Drug Administration (FDA) to promote oral health [3].
Caution should be used when consuming a large amount of xylitol as it can cause gastrointestinal distress due to its laxative effects. Although there is no recommended intake or limit, most people tolerate between 20-70g of xylitol daily without any discomfort. It’s encouraged to consume xylitol following a meal for the most benefits. Some studies suggest 5-6g at least 3 times a day is most beneficial [3, 4].
Best Keto Gum
PUR gum
An all-natural, vegan friendly, aspartame free, gluten free and non-GMO, this keto friendly gum is a great option for many. Consumers reported this gum was especially helpful in alleviating dry mouth, a common side effect of the keto diet. With a variety of flavor options including coolmint, spearmint, wintergreen, peppermint, bubblegum, pomegranate mint, cinnamon and chocolate mint, there is a flavor for everyone.
Ingredients (Spearmint):
- Xylitol
- Gum base
- Gum arabic
- Natural flavors
- Carnauba wax
- Tocopherols
Nutritional Facts (per 2 pieces):
- Calories 5
- Fat 0g
- Sodium 0g
- Carbohydrates 2g
- Sugar 0g
- Fiber 0g
- Protein 0g
- Xylitol 2g
Spry Xylitol Keto Gum
Aspartame, gluten, GMO free, Halal, Kosher and vegan friendly, Spry Xylitol gum is a great keto-friendly gum without the artificial sweeteners.
Ingredients (Cinnamon):
- Xylitol
- Gum base
- Natural flavors
- Calcium carbonate
- Gum arabic
- Vegetable glycerin
- Sunflower lecithin
- Carnauba wax
Nutritional Facts (per 1 piece):
- Calories 2.2
- Fat 0g
- Sodium 0g
- Carbohydrates 0.9g
- Sugar 0g
- Fiber 0g
- Protein 0g
- Xylitol 0.9g
Zellie’s Naturally Sugar Free Keto Gum
GMO, dairy, gluten, aspartame, and sugar free, this vegan friendly gum is another great, natural alternative. Zellie’s Naturally Sugar Free Keto Gum comes in a variety of flavors that are said to be longer lasting than most keto gums, such as peppermint, spearmint, cinnamon, and fresh fruit.
Ingredients (Spearmint):
- Xylitol (non-GMO)
- Gum base
- Natural flavors
- Gum arabic
- sunflower lecithin
- Carnauba wax
Nutritional Facts (per 1 piece):
- Calories 2.6
- Fat 0g
- Sodium 0g
- Carbohydrates 1g
- Sugar 0g
- Fiber 0g
- Protein 0g
- Xylitol 1g
Xylichew Gum
Vegan, soy free, no artificial sweeteners or sugar, non-GMO and free of corn and titanium dioxide, Xylichew is a great keto friendly option that is also good for your teeth. Made without titanium dioxide, a potential carcinogen that has been linked to autoimmune disorders, Crohn’s disease and asthma and is often used as a coloring agent in chewing gum and candy, this gum is healthier all around [5].
Ingredients (Spearmint):
- Xylitol
- Gum base
- Vegetable glycerin
- Natural spearmint flavors
- Gum arabic
- Sunflower lecithin
- Carnauba wax
Nutritional Facts (per 1 piece):
- Calories 5
- Fat 0g
- Sodium 0g
- Carbohydrates 1g
- Sugar 0g
- Fiber 0g
- Protein 0g
- Xylitol 1g
Epic Xylitol Gum
Gluten and aspartame free, Epic Xylitol gum is reported to contain 45% more xylitol than most other brands.
Ingredients (Peppermint):
- Xylitol
- Gum base
- Natural flavors
- Soy lecithin
- Gum arabic
- Titanium dioxide
- Carnauba wax
Nutrition Facts (per 1 piece):
- Calories 2.4
- Fat 0g
- Sodium 0g
- Carbohydrates 1.06g
- Sugar 0g
- Fiber 0g
- Protein 0g
- Xylitol 1.06g
Related Questions
Does Chewing Gum Make You Hungry?
Chewing gum results in the release of gastric juices. This is your body’s way of preparing for digestion of a meal. Some hypothesize that this results in feelings of hunger when it is not met with food. However, other studies suggest chewing gum has the opposite effect and actually works to inhibit or suppress appetite [6].
Does Chewing Gum Make You Bloated?
If choosing a gum that has high amounts of sugar alcohols or chew a lot of sugar-free gum during the day you may experience stomach bloating because of the difference in digestion of these compounds. Gum that contains titanium dioxide can also result in digestion troubles, such as bloating. To avoid these uncomfortable side effects, avoid chewing gum too frequently and choose natural gum products that don’t contain titanium dioxide or high amounts of sugar alcohols.
Can Chewing Gum Help with Anxiety?
Chewing gum is believed to help reduce stress and anxiety and improve focus by improving short term memory. However, it is not associated with a significant improvement in stress or anxiety for long term. Instead, it is best used for short term stressors such as prior to an exam or those experiencing social anxiety in certain situations. [7, 8].
Can Chewing Gum Break a Fast?
If choosing a sugar free option, chewing gum does not break a fast. This is because sugar free gum has minimal calories, and it does not result in an insulin response like food or even sugared gum would. There are many different types of fasting and some may prohibit chewing gum during a fast so it really depends on the type of fasting being done.
What Happens If You Swallow Gum?
Something that has probably happened to everyone, accidentally swallowing gum. Although it is not meant to be swallowed, it generally does not cause any harm. Many of us have been told the legend of gum sitting in our stomach for 7 years before we pass it, but that is just folklore. In fact, gum remains mostly intact throughout the digestive processes and is then excreted through our stool relatively quickly [9].