What Gum is Keto-Friendly? Top Picks for Low-Carb Chewables

Xylitol and stevia-based gums are keto-friendly options.

Welcome to the ultimate guide on what gum is keto-friendly! If you’re following a ketogenic diet, you know how important it is to make mindful choices about what you consume.

In this article, we’ll delve into the world of keto-friendly gum, exploring what it is, how to identify it, and which ingredients to look out for.

Understanding Keto-Friendly Gum

Definition of Keto-Friendly Gum

Let’s start by clarifying what exactly we mean by “keto-friendly gum.” Essentially, these are chewing gums that align with the principles of the ketogenic diet, which typically involves low carbohydrate intake and a focus on healthy fats.

Criteria for Determining Keto-Friendliness

Low-Carb Content

One of the key criteria for keto-friendly gum is its low carbohydrate content. Since the ketogenic diet aims to keep the body in a state of ketosis, where it burns fat for fuel instead of carbohydrates, it’s crucial to choose gum with minimal carbs.

Absence of Sugar and High-Glycemic Sweeteners

Another important factor is the absence of sugar and high-glycemic sweeteners. These ingredients can spike blood sugar levels, potentially knocking you out of ketosis and hindering your progress on the ketogenic diet.

Absence of Artificial Additives

Additionally, keto-friendly gum should steer clear of artificial additives such as artificial flavors, colors, and preservatives. These ingredients may not only be detrimental to your health but could also sabotage your keto efforts.

Popular Gum Ingredients to Avoid on Keto

Some common ingredients found in conventional gum may not be suitable for those following a ketogenic diet. These include:

  • Sugar
  • High-fructose corn syrup
  • Maltitol
  • Sorbitol

Common Ingredients in Keto-Friendly Gum

Now that we’ve covered what to avoid, let’s explore some ingredients commonly found in keto-friendly gum:

Xylitol: Benefits and Considerations

Xylitol is a sugar alcohol that’s often used as a sweetener in gum. It has a sweetness similar to sugar but with fewer calories and a lower glycemic index, making it a popular choice for those on keto.

Erythritol: A Low-Calorie Sweetener

Erythritol is another sugar alcohol commonly used in keto-friendly products. It provides sweetness without the calories or impact on blood sugar levels, making it an excellent option for those following a ketogenic diet.

Stevia: Natural and Zero-Calorie Option

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It’s calorie-free and has zero effect on blood sugar levels, making it a favorite among those seeking keto-friendly alternatives.

Chicory Root Fiber: Supporting Gut Health on Keto

Chicory root fiber, also known as inulin, is a soluble fiber that can help support gut health on a ketogenic diet. It’s often used as a bulking agent in gum and provides additional health benefits beyond its sweetness.

Read More: What Spices are Not Keto-Friendly?

Best Keto-Friendly Gum Brands

When it comes to choosing gum that’s compatible with your ketogenic lifestyle, there are several brands worth considering. Let’s explore some of the leading options available on the market:

1. PUR Gum

Ingredients and Nutritional Information: PUR Gum is known for its commitment to using natural ingredients and avoiding artificial additives. Their gum is sweetened with xylitol and contains no aspartame or other high-glycemic sweeteners.

Availability and Purchasing Options: PUR Gum is widely available online and in select stores. It comes in a variety of flavors, including spearmint, peppermint, and pomegranate mint.

2. Spry Gum

Ingredients and Nutritional Information: Spry Gum is sweetened with xylitol and contains natural flavors. It’s free from artificial colors, flavors, and preservatives, making it a popular choice for those following a ketogenic diet.

Availability and Purchasing Options: Spry Gum can be found online and in health food stores. It’s available in various flavors, including cinnamon, green tea, and fresh fruit.

3. Epic Dental Gum

Ingredients and Nutritional Information: Epic Dental Gum is sweetened with xylitol and contains natural flavors. It’s free from sugar, gluten, and soy, making it suitable for a wide range of dietary preferences.

Availability and Purchasing Options: Epic Dental Gum is available for purchase online and in select retailers. It comes in flavors such as peppermint, spearmint, and cinnamon.

Tips for Choosing Keto-Friendly Gum

Now that you’re familiar with some of the top keto-friendly gum brands, let’s discuss some tips for selecting the right gum for your ketogenic lifestyle:

Reading Labels Effectively

When shopping for gum, be sure to read the ingredient list carefully. Look for gum sweetened with natural sweeteners like xylitol, erythritol, or stevia, and avoid those containing sugar or high-glycemic sweeteners like maltitol or sorbitol.

Avoiding Hidden Sugars and Additives

Keep an eye out for hidden sugars and additives in gum, such as artificial flavors, colors, and preservatives. These ingredients can add unnecessary carbs and may not align with your ketogenic goals.

Opting for Natural and Organic Options When Possible

Choose gum made with natural and organic ingredients whenever possible. These options are often free from synthetic chemicals and provide a cleaner, healthier alternative to conventional gum.

Considering Sugar Alcohols and Their Impact on Individual Tolerance

While sugar alcohols like xylitol and erythritol are commonly used in keto-friendly gum, it’s essential to consider your individual tolerance. Some people may experience digestive issues or bloating when consuming large amounts of sugar alcohols, so listen to your body and adjust accordingly.

By following these tips and choosing gum from reputable keto-friendly brands, you can enjoy the fresh breath benefits of chewing gum while staying true to your ketogenic lifestyle.

Making Your Own Keto-Friendly Gum

If you’re feeling adventurous and want to take your keto journey to the next level, why not try making your own gum at home? It’s easier than you might think, and you’ll have full control over the ingredients to ensure they align with your ketogenic goals. Here’s how to get started:

DIY Recipes for Homemade Keto Gum

Peppermint Xylitol Gum


  • 1/4 cup xylitol
  • 1/4 cup gum base
  • 1/4 teaspoon peppermint extract
  • 1-2 drops liquid stevia (optional)


  1. In a microwave-safe bowl, combine the xylitol and gum base.
  2. Microwave in 30-second intervals, stirring in between, until the mixture is melted and well combined.
  3. Stir in the peppermint extract and liquid stevia, if using.
  4. Pour the mixture onto a silicone mat or parchment paper and allow it to cool for a few minutes until it’s firm but still pliable.
  5. Divide the mixture into small pieces and shape them into gum-sized rectangles or balls.
  6. Allow the gum to cool completely before chewing.

Lemon Erythritol Gum


  • 1/4 cup erythritol
  • 1/4 cup gum base
  • 1/4 teaspoon lemon extract
  • Zest of one lemon (optional)


  1. Follow the same instructions as above, substituting erythritol for xylitol and lemon extract for peppermint extract.
  2. If desired, stir in the lemon zest for extra flavor.
  3. Shape and cool the gum as directed.

Customization Options for Flavor and Texture

Once you’ve mastered the basic gum recipe, feel free to get creative with flavors and textures! Here are some ideas to inspire you:

  • Experiment with different extracts such as cinnamon, spearmint, or vanilla for unique flavor combinations.
  • Add natural coloring agents like beetroot powder or spirulina for vibrant colors.
  • Adjust the sweetness level by varying the amount of xylitol or erythritol used.
  • Incorporate essential oils for added health benefits and flavor depth.

Final Thought

Creating your own keto-friendly gum at home is a fun and rewarding way to personalize your ketogenic experience. By using natural ingredients and avoiding artificial additives, you can enjoy the fresh breath benefits of chewing gum without compromising your dietary goals.

So why wait? Get creative in the kitchen and start chewing your way to keto success today!

Read Next: What Steak Sauce is Keto Friendly?

Mahadi Hasan

Mahadi Hasan is a culinary whiz specializing in recipe tips, healthy desserts, gluten-free delights, and keto-friendly meals. Your go-to expert for flavorful, nutritious cooking.

Leave a Comment