Can you chew gum on keto? Yes, as long as you choose sugar-free varieties made with xylitol, spearmint oil, or natural menthol.
Learn how to select the right keto gum to keep your breath smelling fresh while maintaining ketosis and fat-burning.
Can you chew gum on keto?
Yes, you can chew gum on a keto diet–just be mindful of the ingredients.
To stay in ketosis, opt for gums sweetened with natural, low-glycemic alternatives such as xylitol or stevia instead of sugar or high-glycemic sugar alcohols.
These keto-friendly sweeteners are less likely to disrupt blood sugar or insulin levels, letting you enjoy gum without disrupting fat-burning.
Plus, chewing gum can help manage cravings and reduce feelings of hunger, making it a useful tool for staying on track with your goals.
Chewing gum can also be helpful for those practicing intermittent fasting (IF) or following a one-meal-a-day (OMAD) approach, where managing appetite between fasting periods is key.
Regular gum consumption also promotes jaw muscle activity, which helps maintain muscle tone and supports optimal oral functions.
According to a statement released by the American Dental Association (ADA), “Chewing sugar-free gum has been shown to increase the flow of saliva, thereby reducing plaque acid, strengthening the teeth and reducing tooth decay.”1
It may also assist in reducing mindless snacking by keeping the mouth engaged without adding calories or carbs, making it a great addition for those following keto to achieve weight loss.
Watch the video below to learn more about chewing gum on keto.
What is keto breath?
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.
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.
1. 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.
2. 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.
3. 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.
4. 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.2
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.
How to choose the best keto-friendly gum
If you want to eat gum without disrupting ketosis, it’s crucial to select gum that won’t trigger an unwanted insulin response or contain ingredients that may cause digestive issues.
Avoid sweeteners such as sugar, aspartame, sucralose, and high-fructose corn syrup (HFCS), as they can interfere with fat-burning and may lead to unwanted side effects.
Research published in PLOS ONE found that HFCS can disrupt metabolic processes and impair dopamine signaling in the brain. These effects may promote compulsive eating, reduce energy levels, and increase the long-term risk of obesity.3
Instead, choose gum made with keto-approved sugar substitutes such as stevia, xylitol, or erythritol, which have little to no impact on blood sugar and insulin levels.
Additionally, choose keto-friendly gum flavored with natural ingredients like spearmint oil and menthol. This helps you avoid artificial additives that may trigger inflammation or other adverse effects.
It’s also recommended to choose products with a natural gum base and avoid unnecessary binders, including soy lecithin and gum arabic, which have been linked to digestive issues.
Key takeaways
Can you chew gum on keto? Absolutely, but it’s important to choose sugar-free varieties made with natural sweeteners and avoid products that contain artificial flavors, unnecessary binders, or additives that could interfere with ketosis.
To keep your breath fresh while following a ketogenic diet, also consider natural alternatives such as staying well-hydrated, using mouthwashes made with pure peppermint oil, or drinking peppermint tea.
FAQ
1. Can you chew gum on keto?
Yes, you can chew gum on keto if you choose keto-friendly sweeteners and avoid ingredients such as sugar, maltodextrin, and high-fructose corn syrup. These ingredients can spike insulin levels and potentially disrupt ketosis.
2. Can chewing gum kick you out of ketosis?
Chewing gum can kick you out of ketosis if it contains sugar or high-glycemic sweeteners that spike insulin levels. To stay in ketosis, opt for sugar-free gum made with keto-friendly alternative sweeteners like stevia or xylitol.
3. Can you chew gum while fasting?
Yes, you can chew gum while fasting if it contains no artificial flavors and sweeteners that could break your fast. However, chewing gum containing added sugars can stimulate the digestive system and increase hunger, making it challenging to fast for prolonged periods.
4. What gum can you chew on a keto diet?
The best option is sugar-free gum sweetened with natural, keto-friendly sweeteners like stevia or xylitol. Brands such as Spry gum and PUR gum are specifically marketed to support a keto lifestyle.
However, even gums labeled as sugar-free or keto-friendly can contain hidden ingredients like maltitol, which may spike blood sugar levels. Always check the ingredient list carefully to ensure it aligns with your dietary goals.
5. Why does my breath smell bad on keto?
Bad breath on keto, often called keto breath, is typically caused by the production of acetone, a type of ketone released through your breath as your body burns fat for fuel. It’s a common and temporary side effect of entering ketosis.
6. Does gum get rid of keto breath?
Gum can temporarily mask keto breath by freshening your mouth and increasing saliva production. However, it doesn’t eliminate the root cause, which is the release of acetone during ketosis.
