It’s 11:15 AM. I popped my eighth piece of gum and had a strange thought:
Can my gum habit be hurting me?
I chew a lot of gum.
With each jumbo bag comes an opportunity to improve or worsen my teeth. But the effects of gum go far deeper.
Chewing Gum on Keto
Though tiny, chewing gum can hide significant amounts of sugar. Slowly deteriorating your health and keeping ketone levels low. I learned the hard way, having accidentally slowed the fat burning process.
On the other hand, sugar-free gum has upsides:
- Improves the oral microbiome
- Freshens breathe
- Staves off cravings
- Curbs snacking
- Controls stress levels
- Uplifts mood
- Sharpens memory and alertness
- Strengthens and defines the jaw
- Reduces cavities*
*Only gum sweetened with Xylitol.
Your store-bought gum won’t do. As I researched healthy sugar-free gums, I noticed disturbing ingredients replacing sugar. One of which is the infamous aspartame. Make no mistake, each choice below is sugar-free and aspartame-free (aside from Simply Gum).
Looking for today’s top healthy chewing gums? This roundup reviews the most popular keto-friendly chewing gums for every need.
Best Overall Keto-Approved Gum: PUR
PUR Gum
Sweetener: Xylitol
Cost: $0.06 per piece
Made in: Switzerland
Flavor options: 5
From surveying healthy gum chewers, PUR consistently comes out on top in terms of quality and value. Unlike most of the China-dominated market, PUR products are Swiss made. A testament to their quality-first approach.
Consuming hundreds of pieces of the same gum flavor can get old. I like PUR’s six flavor assortment for constant variation. Since each pack contains 57 pieces, the rest stays fresh.
PUR flavors range from the classics to new options:
- Pomegranate Mint
- Peppermint
- Spearmint
- Wintergreen
- Cinnamon
I don’t usually love cinnamon gum, but PUR’s formula nicely masks the xylitol aftertaste. Pro tip: their mint options hold flavor longer than the others.
Pros
Simple ingredients
Cheap
Normal gum texture
Cons
Flavor fades fast (especially non-mint)
More xylitol than most brands (potential upset stomach and gas from too much)
Small pieces
Best Natural Keto Gum: Mastic Gum
Mastic Gum
Sweetener: None
Cost: $0.40 per piece
Made in: Greece
Flavor options: 1
The original, oldest form of gum. Mastic gum is a resin that comes straight from the tree. Completely free of sweeteners, additives, and extra ingredients. You won’t find a cleaner gum on the market.
Today, mastic is popular among two crowds: pursuers of the absolute cleanest gum possible, and those looking to strengthen their jaw. The light flavor and scent persist throughout the gum’s six-hour lifespan. Yes, I’ve chewed a single piece of mastic gum for the full six hours (then it disintegrated).
The mastic manufacturing process differs from traditional cookie-cutter gum production. You’ll find some variation between pieces.
Pros
One ingredient
Unsweetened
Super long-lasting
Great jaw strengthening workout
Cons
Inconsistent pieces and sizes
Expensive
Best Sugar-Sweetened Gum: Simply Gum
Simply Gum
Sweetener: Sugar
Cost: $0.17 per piece
Made in: USA
Flavor options: 15
Huge disclaimer: Simply sweeteners their gum with sugar. Big no-no.
Each pack looks clean and refreshing. If most gum on the market is artificial junk, Simply is as close to a “real food” alternative as I’ve found. Mint actually tastes like mint. Their flavors are subtle but interesting. Each is infused into the gum (instead of an outer coating), so the flavor is smoother and steadier. 15 different flavor options can keep your palette entertained for years.
In my testing, I was impressed by how long the flavor lasted. Quite a bit longer than others. Especially the xylitol-sweetened. As a result, I chewed less gum.
Overall I wouldn’t buy Simply again because it’s sugar-sweetened. But I’m patiently awaiting their eventual sugar-free gum line.
Pros
Flavor lasts long
Soft, sticky texture
Rare flavor combinations
Flavors resemble real food ingredients
Eco-friendly
One flavor contains caffeine
Cons
Sugar-sweetened
Contains rice flour
Expensive
Look like pet food
XyloBurst Keto Gum
XyloBurst Gum
Sweetener: Xylitol
Cost: $0.08 per piece
Made in: China
Flavor options: 5
XyloBurst is another affordable no-frills xylitol-sweetened gum. People go to XyloBurst for their cheap prices and huge containers. The xylitol used in the gum comes from Non-GMO corn. I don’t like that XyloBurst is produced in China.
The gum’s flavor doesn’t last very long. Depending on the piece I found it to fade after just 30-50 chews. Flavor options are the usuals you’d expect from a gum.
Word of advice: start with a smaller order size. 500 pieces of gum is a lot to get stuck with should you not like it.
Pros
Cheap
Larger pieces of gum
Good texture
Cons
Made in China
Contains unnecessary vegetable glycerin
Spry Keto Gum
Spry Gum
Sweetener: Xylitol
Cost: $0.07 per piece
Made in: China
Flavor options: 10
Spry was an original healthy sugar-free gum. At $0.07 per piece, it’s hard to beat. Spry is one of the more established brands.
Unfortunately, they source their material from China and in recent years converted from using essential oils to natural flavors. I noticed a taste change. I like their flavor variety, including the unique green tea. Spry is also one of the few brands you can find in healthy grocery stores like Whole Foods.
Pros
Cheap
Unique flavor options
Easy to find
Nice container
Cons
Formula changed
Tiny pieces
Made in China
Contains unnecessary vegetable glycerin
Xylichew Keto Gum
Xylichew Gum
Sweetener: Xylitol
Cost: $0.11 per piece
Made in: USA
Flavor options: 7
Xylichew is a quickly growing company that specializes in premium sugar-free gum and mints. Each piece lists zero calories.
If you’re looking for long-lasting flavor, Spearmint is their undisputed winner. Xylichew sweetens gum with higher-quality birch xylitol. Most of their products are Non-GMO Project verified.
Xylichew is one of the softer gums I found, maintaining its texture even after lots of chewing.
Pros
Soft texture
Birch xylitol
Made in USA
Zero calories
Cons
No longer using beeswax
Contains unnecessary vegetable glycerin
Epic Dental Keto Gum
Epic Dental Gum
Sweetener: Xylitol
Cost: $0.09 per piece
Made in: China
Flavor options: 9
Dentists often recommend Epic gum. More so than any other brand. Epic is higher in xylitol than the others (1.06 grams versus the 1.0 gram usual). More xylitol is both good and bad: better cavity protection yet potential for an upset stomach.
I don’t like that their gum contains Titanium Dioxide and that it’s manufactured in China. Epic is pocket-safe. A convenient hard-coating on the gum protects the unchewed gum from sticking to your pant pockets.
Taste wise, it’s comparable to the rest.
Pros
Raving reviews online
Dentist recommended
Protective hard coating
Cons
Contains Titanium Dioxide
Made in China
Higher in xylitol
B Fresh Keto Gum
B Fresh Gum
Sweetener: Xylitol
Cost: $0.12 per piece
Made in: USA
Flavor options: 5
B Fresh is more than your average sugar-free gum. Their formula contains calcium and vitamin B12 to increase your mouth’s pH to around 9-11. The end result is fewer bacteria.
I’m a fan of gum brands creating synergistic formulas. Although in this case I find it strange that one piece of gum is considered only half of a serving. Presumably for the B12 and calcium, each piece is lower in xylitol than other brands. If sugar-free gum upsets your stomach, B Fresh is a good bet.
B Fresh also specializes in non-mint, using natural cinnamon oil to enhance and extend flavor.
Pros
Uses natural cinnamon oil
Formulated with vitamin B12 and calcium
Good texture
Cons
Packaging looks out of date
Serving is considered 2 pieces
Only 890 milligrams of xylitol per piece
Best Keto-Safe Nootropic Gum: Neuro Gum
Neuro Gum
Sweetener: Sorbitol, Sucralose, Monk Fruit, Stevia
Cost: $0.36 per piece
Made in: Canada
Flavor options: 2
Neuro isn’t your typical gum. Their formula mixes bioavailable forms of natural caffeine, L-theanine, and two B-vitamins to sustain energy and focus. Neuro’s gum and mints pass extensive safety testing and are NSF-approved, WADA-compliant, and FDA-compliant.
Need a little boost but don’t want an entire coffee? Drowsy behind the wheel? Both ideal situations for Neuro. Compared to coffee, the effects are more gentle. Less jitters, anxiety, racing heart, and sweatiness. Formula wise, I’d prefer they fully embrace Monk Fruit and Stevia as sweeteners instead of adding sorbitol or sucralose.
Pros
Nootropic ingredients
Lab verified
Longer lasting flavor
Cons
Expensive
More additional ingredients
Low dose of L-theanine
Healthiest Popular Keto Gums Compared
| Brand | Sweetener | Cost Per | Made In | Calories | Flavors |
|---|---|---|---|---|---|
| PUR | Xylitol | $0.06 | Switzerland | 2.5 | 5 |
| Mastic | – | $0.40 | Greece | 0 | 1 |
| Simply | Sugar | $0.17 | USA | 3 | 15 |
| XyloBurst | Xylitol | $0.08 | China | 2.4 | 5 |
| Spry | Xylitol | $0.07 | China | 2.2 | 10 |
| Xylichew | Xylitol | $0.11 | USA | 0 | 7 |
| Epic | Xylitol | $0.09 | China | 2.4 | 9 |
| B Fresh | Xylitol | $0.12 | USA | 2.5 | 6 |
| Neuro | Sorbitol, Sucralose, Monk Fruit, Stevia | $0.36 | Canada | 2 | 2 |
Healthy Chewing Gum Frequently Asked Questions
Can I chew gum on a keto diet?
Gum is a healthy way to curb cravings on the keto diet. Make sure to choose a keto-friendly, sugar-free, aspartame-free gum. Stevia, xylitol, and monk fruit are considered the best sugar-free gum sweeteners for those following keto.
Which is the healthiest chewing gum?
The healthiest chewing gums come from clean ingredients, are minimally processed, sugar-free, and aspartame-free. Mastic gum is the best and contains only one ingredient. In my testing, PUR gum is the best value & healthiest chewing gum.
Is there a natural chewing gum?
The most natural chewing gum is made of a special resin. Mastic gum comes directly from a Greek tree and undergoes minimal processing. Mastic gum is free of all artificial sweeteners and naturally contains only one ingredient. It has a mild, light flavor and scent.
Is chewing gum good for your jawline?
Chewing gum can strengthen the jaw and make your jawline more pronounced. The effects take a long time to work. A strong jaw can help prevent head injury, improve digestion, and looks good.
Battle of the Healthiest Keto-Approved Chewing Gums
Wondering what gums you can chew on keto?
Gum seems innocent enough.
Ancient Ayurvedic wisdom states that the mouth and overall health are intricately linked.
The mouth is an under-looked absorption vesicle.
What you put in your mouth eventually ends up in your bloodstream. Click To TweetFor the better or worse.
Either clean, health-supporting products, or pieces of chemical-soaked resin. Absorbing into your bloodstream through your tongue for the better part of a day.
You can sidestep this entire issue. Avoid the everyday brands full of chemicals and sugar, and instead choose a healthy, sugar-free chewing gum.
Choose one of the above top ketogenic gums and know that you’re safe.
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