The Best 5 Keto-Friendly Chewing Gum Options
Hip2Keto may earn a small commission via affiliate links in this post. Read our full disclosure policy here.
Chew on this…
Whether you’re trying to mask keto breath or just wanting to keep your mouth busy, there’s no reason that chewing gum can’t be a part of your ketogenic lifestyle! Although many chewing gums contain sugar or aspartame, there are plenty of keto-friendly alternatives to choose from. The most popular options are sweetened with xylitol.
Here are five of our favorite keto-friendly chewing gums to best help freshen your breath, moisten your mouth, and keep your sugar cravings in check.
Why xylitol for chewing gum?
Xylitol is a naturally-occurring sugar alcohol found in fruits, vegetables, and even tree bark. Even though sugar alcohols are technically carbohydrates, xylitol does not raise blood sugar or insulin levels and thereby doesn’t contribute to net carbs. Because of its antibacterial properties, and because it doesn’t convert to mouth acids as sugar will, it’s often used in chewing gum, oral care, and mints.
In addition to the keto-friendly properties of xylitol, this sweetener offers other benefits, too. While it’s known to starve the harmful bacteria in your mouth, it also feeds the friendly bacteria in your gut. It may increase collagen production and reduce your risk of osteoporosis, too.
Hip Tip: There are a couple of drawbacks to chewing gum containing xylitol:
- Although the body generally adjusts well to xylitol, some may experience digestive side effects with overconsumption.
- Xylitol is toxic for dogs, even in small amounts. Any product containing xylitol should be kept well out of their reach.
PUR gum is completely natural, so you can be sure that you’re not polluting your body with anything that would compromise your state of ketosis or your general health. This gum is aspartame-free, gluten-free, non-GMO, and vegan.
Nutrition (2 pieces): 5 Calories | 0g Fat | 2g Total Carbs | 2g Xylitol | 0g Net Carbs
Hip tip: Concerned about total carbs? Try chewing 1 piece of gum (when the serving size is 2) or tearing a stick in half!
Xyloburst gum is aspartame-free, non-GMO and gluten-free. The cinnamon flavor of Xyloburst is particularly popular for keto dieters. It’s very effective at alleviating dry mouth and helps to curb carb cravings.
Nutrition (1 piece): 2.4 Calories | 0g Fat | 1g Total Carbs | 1g Xylitol | 0g Net Carbs
Although this gum is both sugar-free and aspartame-free, it does taste sweeter than most keto-friendly gums. With 45% more xylitol than other brands, this gum may be just what you need to satisfy your sweet tooth when you get that craving. Epic Xylitol Gum is both all-natural and gluten-free.
Nutrition (1 piece): 2.4 Calories | 0g Fat | 1.06g Total Carbs | 1.06g Xylitol | 0g Net Carbs
Spry Gum is free from aspartame and gluten and made from non-GMO natural ingredients. While it may not taste quite as sweet as some of the other keto-friendly gums on the market, it’s great for alleviating dry mouth and freshening your breath.
Nutrition (1 piece): 2.2 Calories | 0g Fat | 0.9g Total Carbs | 0.9g Xylitol | 0g Net Carbs
The flavor of Zellie’s Gum is said to be among the longest-lasting of all the keto-friendly gums on the market. It comes in a variety of choices like peppermint, spearmint, cinnamon, and fresh fruit. Like the other options on our list, it’s sugar-free and aspartame-free, along with being GMO-free, dairy-free, gluten-free, and vegan.
Nutrition (1 piece): 2.6 Calories | 0g Fat | 1g Total Carbs | 1g Xylitol | 0g Net Carbs