For those following a ketogenic diet or intermittent fasting, the question of whether chewing gum is permissible often arises. This article delves into the complexities of chewing gum within these lifestyles, providing a detailed analysis to help you make informed decisions.
Understanding Keto and Intermittent Fasting
Before addressing the gum question, it's essential to understand the fundamental principles of the ketogenic diet and intermittent fasting.
Keto (Ketogenic Diet): This diet is characterized by low carbohydrate, high-fat intake, designed to induce ketosis. Ketosis is a metabolic state where the body primarily burns fat for energy instead of carbohydrates. To achieve this, daily carbohydrate intake is typically restricted to under 20-50g net carbs.
Intermittent Fasting (IF): IF focuses on when you eat rather than what you eat. Common patterns include 16:8 (16 hours fasting, 8 hours eating) or 20:4. During fasting periods, the goal is to avoid consuming anything that significantly spikes insulin levels or triggers digestion.
The central concern with chewing gum is whether its ingredients, particularly sugar or artificial sweeteners, can disrupt ketosis or break a fast.
Read also: Impact of Chewing Gum on Low-Carb Diets
Keto Breath: The Metallic Smell
Many dieters describe keto breath as having a distinctive metallic smell. When starting a low-carb diet, some people notice their breath smells metallic after a few days. Keto breath is a temporary side effect of the ketogenic diet that can occur when the body enters the metabolic state of ketosis.
During ketosis, your metabolism shifts to using fat as its primary fuel source. As dietary or body fat is broken down, the process produces ketones, one of which is acetone. Unlike other ketone bodies used for energy, acetone is mostly exhaled through the breath and has a distinct scent similar to nail polish remover. This is a normal byproduct of the body’s adaptation to ketosis and a common cause of keto breath.
Another potential cause of keto breath is a high protein intake, which can result in an ammonia-like odor in both breath and sweat. Additionally, changes in the oral microbiome linked to carbohydrate restriction may cause a sulfuric or rotten egg odor.
The good news is that keto breath typically subsides once your body fully adapts to fat metabolism. This process is known as keto-adaptation and usually doesn’t take longer than a couple of weeks.
While most cases of keto breath are harmless and tend to resolve as the body adapts to ketosis, individuals with type 1 diabetes should consult a healthcare professional if they notice a sudden, strong change in body odor, especially a fruity or nail polish-like scent on the breath. This could be a sign of diabetic ketoacidosis (DKA), a serious and potentially life-threatening condition where dangerously high levels of ketones accumulate in the blood due to a lack of insulin. DKA requires immediate medical attention and is very different from the mild, temporary increase in ketone levels during nutritional ketosis.
Read also: Easy Low-Carb Cheese Crackers
Chewing Gum and Keto: A Detailed Look
The initial thought might be that chewing gum, being a small item, couldn't significantly impact ketosis. However, a closer examination of the ingredients is necessary.
Sugar Content in Traditional Gums
Traditional gums, such as Wrigley’s or Orbit (original versions), often contain 1-2g of sugar per stick. While one stick may not be detrimental, consuming multiple pieces daily can lead to a significant accumulation of carbohydrates. For example, three sticks of sugar-containing gum can contribute approximately 6g of carbs, which is almost one-third of a strict keto daily limit.
Sugar-Free Gum and Sweeteners
Most keto dieters opt for sugar-free gum, but it's important to recognize that not all sugar-free sweeteners are created equal.
Keto-friendly Sweeteners:
- Xylitol: A naturally-occurring sugar alcohol found in fruits, vegetables, and even tree bark. 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.
- Erythritol:
- Stevia: Stevia Dent was founded because of the overeating of sugary gum and the need for a healthier alternative. It prioritizes flavor, but stevia still offers several health benefits.
Sweeteners to Use with Caution:
- Sorbitol:
- Maltitol: These have a higher glycemic index and can raise blood sugar levels in some individuals.
Dr. Eric Berg, a keto educator, has noted that sugar alcohols like maltitol can impact insulin levels in certain individuals, highlighting that "sugar-free" doesn't always equate to "keto-safe."
Impact on Ketosis
For most people, consuming a stick or two of sugar-free gum with xylitol or erythritol will likely not disrupt ketosis. However, individuals who are highly sensitive to carbohydrates should monitor their ketone levels after chewing gum.
Read also: Keto Calorie Counting: A Detailed Guide
Chewing Gum and Intermittent Fasting: Considerations
The rules regarding chewing gum during intermittent fasting are less definitive.
Insulin Response
Even sugar-free gum can potentially trigger an insulin response through the cephalic phase insulin release. This process involves the brain detecting sweetness and signaling the body to release insulin, even in the absence of actual sugar.
A 2013 study in Appetite found that chewing sweet-tasting gum triggered a small insulin response in some participants, although not enough to significantly spike blood sugar levels.
Autophagy
For individuals fasting for longevity and cellular repair (autophagy), any insulin spike or digestive activation could theoretically diminish the benefits of fasting.
Real-World Experiences
Personal experiences vary. Some individuals report no increased hunger after chewing sugar-free gum during fasts, while others experience increased cravings.
For most people fasting for weight loss or metabolic health, consuming one or two sticks of sugar-free gum is unlikely to negatively impact the fast. However, if the primary goal is to maximize autophagy benefits, it may be best to avoid gum altogether.
Choosing Keto and IF-Friendly Gum
If you decide to chew gum while on keto or intermittent fasting, consider the following:
Net Carbs
Aim for gums with less than 1g net carbs per piece.
Keto-Safe Sweeteners
Prioritize xylitol, stevia, or erythritol over sorbitol or maltitol.
Artificial Additives
Some gums contain unnecessary fillers or artificial dyes, which some keto and IF followers prefer to avoid.
Recommended Brands
- PUR Gum (xylitol-based, aspartame-free)
- Spry Dental Gum (xylitol)
- Epic Dental Gum (xylitol, dentist-recommended)
- Xyloburst gum is aspartame-free, non-GMO, and gluten-free. The cinnamon flavor of Xyloburst is particularly popular for keto dieters.
- 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.
- Spry Gum is free from aspartame and gluten and made from non-GMO natural ingredients.
- Xylichew Gum is a vegan, soy-free option when you need something sweet and want to freshen your breath. It’s all-natural and contains no artificial sweeteners or sugars.
Expert Opinions
Dr. Jason Fung, a nephrologist and fasting expert, suggests that minor additions like sugar-free gum are unlikely to significantly impact fasting focused on weight loss. However, he cautions that constant chewing might indicate a reliance on gum to manage hunger.
Registered Dietitian Amy Shapiro suggests that gum can be helpful for curbing cravings, but advises tracking total daily intake of sugar alcohols, as excessive consumption can lead to digestive issues.
Natural Ways to Control Keto Breath
Although most cases of keto breath are temporary, there are several natural remedies that may help neutralize unpleasant odors and keep your breath feeling fresh during the transition into ketosis.
Here are four steps you can take to support fresh breath on keto.
Chew Sugar-Free Gum
Chewing sugar-free gum is a simple and effective way to manage keto breath. It stimulates saliva production, which helps wash away odor-causing bacteria and supports overall oral health. However, it’s best to choose gum with natural sweeteners and minimal artificial additives. Excessive gum chewing, especially varieties containing acidic or artificial ingredients, can contribute to tooth enamel erosion if proper oral hygiene isn’t maintained. Chewing sugar-free gum to help manage the smell of keto breath is an excellent strategy. Chewing gum can stimulate saliva production, which plays a role in washing away bacteria and promoting dental health.
Stay Hydrated
Staying hydrated is essential for fresh breath, as drinking water helps wash away food particles and bacteria that cause unpleasant odors. “Drinking a glass of water or rinsing your mouth can help reduce levels of sulfur-containing gases, methyl mercaptan, and hydrogen sulfide, which are major contributors to bad breath,” explains Dr. Berg.
Prioritize Probiotic-Rich Foods
Probiotics help maintain a healthy balance of bacteria in the mouth, which may reduce odor associated with microbial shifts during the keto transition. To boost your intake, include probiotic-rich foods like plain yogurt, kefir, sauerkraut, and kimchi in your diet. Fermented beverages such as kombucha or fermented coconut water can also be beneficial additions to your routine. These options help maintain a healthier oral environment and support microbial diversity, which naturally reduces odor-causing compounds.
Drink Peppermint Tea
Another way to combat bad breath during the keto transition is to drink peppermint tea. Peppermint contains menthol, a natural compound with cooling and refreshing properties. A study published in the Journal of the International Society of Preventive & Community Dentistry followed 84 students who used a peppermint mouth rinse daily for one week. By the end of the trial, over half of the participants showed no signs of bad breath, highlighting peppermint’s potential as a simple solution for fresher breath.
Alternatives to Chewing Gum
If concerns about the impact of chewing gum on ketosis or fasting are significant, consider these alternatives:
- Licorice Root: For thousands of years, civilizations used licorice root to treat multiple ailments like upset stomach, inflammation and respiratory problems. If you want to spice up your keto diet, eat some licorice root instead of gum.
- Nuts: These nuts boost fat intake while giving you a tasty snack to chew on throughout the day.
- Water: If you’re using keto gum to keep your breath smelling fresh, try drinking water. It might sound simple, but a dry mouth is a big reason behind bad breath.
- Ginger: Ginger contains enzymes that break down bacteria in your mouth responsible for bad breath. Unfortunately, eating ginger isn’t pleasant.
- Dried Meat: Dried meat is a good chewing gum alternative since you can carry it with you anywhere and start snacking. However, when shopping for beef jerky, watch out for anything containing modified food starch, sugar or preservatives because it triggers inflammation and raises blood sugar levels. If you can’t find organic beef jerky, try making it yourself at home. All you need is beef and salt. Once you’ve cut your beef into strips, toss it in a bowl, and add salt.
- B-Fresh Gum is an all-natural breath freshener that comes in a bottle of 100 pieces. It contains added vitamin B12 for an extra boost while being vegan and keto-friendly.
- The Humble Co. doesn’t use plastic to store its products which helps with ocean pollution.
- Zellie’s is another gum that’s specially crafted to help with oral health. Zellie’s is so confident in its product that it guarantees you’ll see a difference in your oral health within 30-days of constant use.