Yes, you can chew gum on keto but only sugar-free gum. Most regular chewing gum brands are full of artificial flavors and sugar that will kick you out of ketosis.
Keto bad breath is an embarrassing side effect that can easily be dealt with by chewing on a stick of gum.
I also understand that gum lovers want to both chew gum and enjoy the health benefits of the ketogenic diet, what a great idea.
I thought so too, and so did multiple gum companies, that’s why I compiled a list of the best sugar-free, low-carb, keto-friendly gums you can enjoy.
11 Best Keto-Friendly Gums
Pur Gum is one of the most popular keto-friendly brands in the market. This gum is sugar-free, gluten-free, soy-free, organic, non-GMO, vegan, and all sweetened with the natural sweetener xylitol.
A single serving of this gum is two pieces (about 2.8 grams) which contain only 5 calories and 2 grams of net carbs that come from xylitol.
This gum comes in a bag that contains 55 pieces. They are available in 9 different flavors which include bubble gum, chocolate mint, wintergreen, cool mint, peppermint, Pomegranate Mint, and lastly my favorite, natural spearmint flavors
Where to Buy: you can buy the Pur chewing gum online on amazon
Xylichew gum is a 100% natural chewing gum that is completely sugar-free, gluten-free, Non-GMO, Aspartame free, and kosher-approved. It is sweetened from the natural sweetener xylitol.
They are marketed as an oral care product that relieves bad breath and dry mouth. Xylichew gum is manufactured by a small-sized company in the USA, sustainably harvested from birch and beech trees.
You can find this sugar-free gum in 7 different flavors; spearmint, fruit, licorice, ice mint, peppermint, cinnamon, and pomegranate raspberry.
A single serving ( 1 piece of gum) contains 0 calories and 1 gram of carbs from xylitol natural sweetener.
Where to Buy: you can buy the Xylichew gum on amazon
B-Fresh Breath Freshening Gum
This gum is also made from xylitol sweetener. It is Kosher, Non-GMO, vegan and 100% natural.it’s different from the others in that it contains vitamin B12 and calcium as additives to promote overall oral health.
They are available in 5 different flavors; fruit, cinnamon, lemon, spearmint, and bubble gum. B fresh gum comes in jars with 100 pieces of gum and trays with only 10 pieces.
Where to buy: you can order them on their company’s website and other online stores
Spry Xylitol Gum
spry gum not only promotes gum health it is also a long-lasting gum. Spry xylitol gum as the name suggests is yet another keto-friendly gum made from the natural sweetener xylitol.
According to research, it has been proven that the daily consumption of xylitol reduced the risks of teeth cavity. This is because xylitol stops bacteria from sticking to your tooth enamel preventing them from colonizing and causing tooth decay.
A serving of xylitol gum (1 piece) contains 2.4 calories and 1 gram of carbs that come from xylitol. This gum is considered keto-friendly but a closer look at the ingredients raises concern.
This gum ingredient includes gum base, xylitol, natural flavors, gum arabic, stevia, calcium carbonate, vegetable glycerin, sunflower lecithin, and carnauba wax. vegetable glycerin is the only ingredient that is not recommended for keto.
They come in two different packs; 12 pieces packs and 55 pieces jars. Spry Xylitol chewing gum is available in 5 different flavors which include; peppermint, licorice, green tea, fresh fruit, and cinnamon.
Where to buy: You can buy this gum online on amazon.
This natural chewing gum is produced by the humble co a part of the humble group. A Swiss company that manufactures oral products. The company is environmentally conscious and does not use any plastics in storing its products.
The best part about this gum is its availability. The company sells the gum online on its website and ships worldwide.
They are available in three flavors which include: Fresh mint, lemon, and salty licorice. The humble co gum comes in a 19-gram packet that contains 10 pieces of gum.
This gum is also made from the natural sweetener Xylitol. The gum is also sugar-free, vegan, aspartame-free, and approved by dentists.
This sugar-free gum is sweetened from xylitol its also aspartame-free, preservative-free, gluten-free, vegan, non-GMO, and 100% natural. Compared to the other gums on this list, the Xylo burst contains about 40% more xylitol.
The Xylo burst peppermint flavor is my favorite. Per serving (Serving size:1 piece of chewing gum) it contains only 1 gram of total carbohydrate coming in from the xylitol sweetener.
They were previously packaged in jars but the producer has since shifted to a more eco-friendly bag. You might get your delivery in jars or bags as the company continues to integrate its inventory.
Where to buy: you can buy this gum online on amazon or at local stores such as Walmart
Trident Sugar-free Gum
Trident gum must be one of the largest brand names out there. You can find trident gums almost anywhere. The best thing is the company has a sugar-free version of the trident that can be considered keto-friendly.
With their wide distribution network across the country, you should be able to get this popular gum near you, or online on amazon.
This sugar-free Trident is sweetened with xylitol and is available in 7 different flavors. A serving of this gum (1 stick) has only 5 calories and 1 gram of carbs which come from the 1 gram of xylitol.
Zellie’s Dental Gum
This sugar-free gum is vegan, kosher, gluten-free, soy-free, and non-GMO. Like every other sugar-free gum, Nellie’s dental gum is made from xylitol sweetener.
They are available in 4 different flavors: fresh fruit, peppermint, spearmint, and cinnamon. Zellies Gum is packaged in a jar that contains 100 pieces and a bag with 600 pieces
A serving (1 piece) of Zellie’s gum has only 2.4 calories and 1 gram of carbs which come from 1 gram of xylitol.
where to buy: You can buy Zellie’s gum online or on amazon
Mentos Pure Fresh Sugar-Free Gum
Mentos is another huge name on the list with a sugar-free option. Mento’s sugar-free flagship-like all the other gums on this list is sweetened with the natural sweeteners xylitol.
A single serving ( 1 piece of gum) of pure fresh sugar-free mentos has less than 5 calories and 1 gram of total carbs coming from sugar alcohols.
They are available in 11 different flavors including; peppermint, cinnamon, cotton candy, spearmint, fresh mint, red fruit lime, white sweet mint, watermelon, and wintergreen. Some of their other newer flavors are snowman, vitamins, and spring edition.
Where to buy: you can easily find these at your local store or online on amazon
PUR THREE Gum
This gum is naturally sweet, it’s made from xylitol sourced from European birch and maple trees. They are made from three simple ingredients and are 100% natural.
The brand promises that is gum non-GMO, soy-free, vegan, nut and peanut free, They are also keto and diabetic friendly.
Where to buy: you can buy this guy online on amazon
ICE BREAKERS ICE CUBES ARCTIC GRAPE Sugar-Free Gum
This gum has a sweet grape flavor but is a sugarless gum They are also made with Xylitol, and are available in three different flavors; Spearmint Gum, Arctic Grape, and peppermint Gum. they come in an 8.11 OZ bag (228grams) with 100 pieces of gum.
A serving of 1 piece of gum (2.3g) has 5 calories and a total of 2grams of carbohydrates which come from alcohol sugar. While alcohol sugars are a reason for concern 2g is a minuscule amount to kick you out of ketosis.
Where to buy: you can buy this gum on amazon
Stevia Dental chewing is 100% natural, sugar-free, and aspartame-free chewing gum. As the name suggests it is sweetened with natural stevia sourced from brazil. This gum does not contain any artificial flavors, coloring, or preservatives. a closer inspection of the ingredients label reveals two non-keto-friendly ingredients Maltitol and sorbitol.
Stevia dent gum is available in 4 different flavors which include: spearmint, peppermint, fruit, cinnamon, and wintergreen. they come in a packet with 12 pieces of gum.
Where to buy: you can buy this gum online on amazon
Does gum break a fast?
The short answer is it depends. on whether the gum contains enough sugar that will raise blood sugar levels and insulin spike breaking your fast. However, sugarless gum is allowed on keto as they are low in calories and has no sugar or artificial preservatives and flavors.
What is Xylitol?
Xylitol is a natural sugar alternative that is produced from birch wood or corn cobs. This natural sweetener has the same taste as sugar but with 40% fewer calories and fewer grams of carbohydrate. that’s why it’s a popular sugar replacement, especially in low-carb diets such as keto paleo and Atkins.
if you are on a low-carb diet and have sugar cravings or need to get rid of the unpleasant smell associated with bad keto breath, it can be a good idea to chew on gum with keto-friendly sweeteners. The best gums for keto should be without artificial sweeteners and low amounts in total grams of carbs. While birch xylitol has been used as the primary sweetener for all the keto gums I have recommended on this list, you can find keto-friendly gums with other natural sweetener alternatives such as monk fruit extract,