Can I Chew Gum On Keto?

So many people on the keto diet use gum to help them to resist cravings and keep their breath fresh.

But is chewing gum even allowed in the keto diet? In this short post I will explain everything you need to know about chewing gum on the keto diet, and which ones are the best for you.

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Can You Chew Gum On Keto?

Yes, chewing gum is definitely allowed on a keto diet. However, you must make sure it’s sugar free and low in net carbs.

Some chewing gums are sweetened with keto friendly sweeteners like xylitol and stevia. These are safe to consume.

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But of course- moderation is key. Chewing gum all day long can have negative effects. In extreme cases, you can kick yourself out of ketosis.

Chewing Gum And Sugar Blood Levels

Large quantities of xylitol gum can raise your blood sugar. Other types of sugar free gum can also have such an effect depending on the type of sugar alcohol used.

That’s why I say moderation is key. In this post I will mention some of my favorite sugar free gum brands that are keto friendly, so keep reading to find out which ones are best for you.

Chewing Gum & Keto Breath

Many people who start the keto diet expirience “keto breath”. This is caused by your body breaking down fat for fuel, releasing ketones in the process.

Your breath may smell like acetone. This normally goes away after a short time as your body adjusts to the diet.

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But meanwhile, you can “combat” keto breath by chewing sugar-free gum. It can mask the smell. I wouldn’t say it’s the perfect solution, but it does help.

Here are some other ways to deal with keto breath:

  • Brush your teeth often throughout the day.
  • Floss your teeth daily.
  • Drink plenty of water.
  • Mint tea can help freshen your breath.

Keep in mind that sometimes the problem is not with “keto breath”. You may experience bad breath due to dehydration, bacterial overgrowth, or something else.

In that case, chewing gum may help, but again- it won’t solve the root of the problem. It’s better to address the cause of the bad breath, instead of masking it with gum.

How Much Chewing Gum Is Too Much?

Let me make that clear- if you chew one piece of gum every now and then, you really don’t have to worry about it. You won’t be consuming enough carbs to kick you out of ketosis.

However, if you’re a regular gum chewer, and a pack of gum lasts you only a few days, then you should be mindful of how much you’re consuming. Read the label and make sure you’re not consuming too many carbs.

For example, if you limit yourself to 20g of carbs per day (to stay in deep ketosis), and each stick of gum contains 1g of net carbs- chewing gum all day can definitely add up.

Keto Fasting & Chewing Gum

Many people on the keto diet choose to fast from time to time. In my opinion- while fasting, chewing gum should be avoided.

It can make you crave actual food, and it can also effect your insulin levels.

Again, it’s up to you to decide if you want to use chewing gum while fasting, but I would advise against it.

Best Chewing Gum For Keto

Here are some of my favorite chewing gums for the keto diet:

Mentos Sugar Free Chewing Gum – this chewing gum is sweetened with xylitol. It tastes really good.

Keep in mind that I am talking about the Mentos sugar free gum. Not the candies, which are definitely not keto friendly.

PUR Gum– This gum is 100% sweetened with xylitol. There are many flavors to choose from, and most of them are very good.

Xylichew– Another great brand that uses all-natural sweeteners like xylitol in their gum. There are many great reviews on the taste.


Spry Fresh Natural Xylitol Chewing Gum– This gum also comes in different flavors such as peppermint, cinnamon, and spearmint. It is made with xylitol, and it tastes great. The texture is excellent as well.

Other Chewing Gum Brands

The brands mentioned above use the most keto freidnly sweetners, but keep in mind that other brands (including 5 gum, Trident, and many others) are fine too, since one chewing gum won’t make or break your keto diet. Just make the it’s sugar free.


You can defiently use gum on the keto diet. Most people use it to keep their breath fresh (“keto breath”), and that’s fine.

On this page you can find the recommended brands that are sugar-free, and low in carbs. But keep in mind that in moderation- almost any sugar free gum should be just fine.

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