Can Mentos sugar-free gum cause diarrhea? What you need to know

December 22, 2025 •

3 min read

Reports indicate that the excessive consumption of sugar alcohols, common in sugar-free products, is a known cause of gastrointestinal issues, including diarrhea. This laxative effect is a primary reason why many wonder: can Mentos sugar-free gum cause diarrhea?

Quick Summary

Mentos sugar-free gum can cause diarrhea, cramping, and bloating, particularly with excessive consumption, due to the inclusion of sugar alcohols like sorbitol and xylitol.

Key Points

Sugar Alcohols are the Cause: Mentos sugar-free gum contains sugar alcohols like sorbitol and xylitol that the body poorly absorbs, leading to digestive issues.
Excessive Intake is the Trigger: Diarrhea and bloating primarily occur from chewing large quantities of gum, with individual tolerance varying.
Osmotic Diarrhea is the Mechanism: Poorly absorbed sugar alcohols pull excess water into the bowels, causing a laxative effect.
Gas and Bloating are Byproducts: Gut bacteria ferment unabsorbed sugar alcohols, producing gas and leading to bloating and cramping.
Swallowing Air Exacerbates Symptoms: The physical act of chewing gum can cause you to swallow air, compounding bloating and gas.
Symptoms are Reversible: Digestive issues typically resolve within a few days of discontinuing excessive gum chewing.
Sensitivity Varies by Person: Some individuals are more sensitive to sugar alcohols and may experience symptoms with smaller amounts.

The Primary Culprits: Sugar Alcohols

The reason for potential digestive issues from Mentos sugar-free gum lies in its sugar-alcohol content. Sugar alcohols, also known as polyols, are carbohydrates that the body only partially absorbs. Mentos Pure Fresh, for example, lists several of these ingredients, including maltitol, sorbitol, and xylitol. These sweeteners provide a sugar-like taste without the calories, but their incomplete absorption is what causes the problems.

How Sugar Alcohols Trigger Diarrhea

When you consume a significant amount of sugar alcohols, such as those found in multiple pieces of sugar-free gum, they travel undigested to the large intestine. Here, a dual-action process can lead to discomfort:

Osmotic Effect: Sugar alcohols pull water from the body into the large intestine in a process called osmosis. This excess fluid in the bowels results in a watery stool and frequent bowel movements, known as osmotic diarrhea.
Fermentation: Once in the colon, the sugar alcohols are fermented by gut bacteria. This process produces gas, which can lead to uncomfortable bloating, cramping, and flatulence.

This double-whammy effect explains why consuming too much sugar-free gum is so often associated with stomach upset.

Excessive Consumption is Key

It is important to emphasize that diarrhea from sugar-free gum is typically linked to excessive intake, not moderate use. A small, a single piece will likely not cause issues for most people. However, consuming a large number of pieces daily, such as chewing an entire pack or more, significantly increases the risk. One study noted that around 20 grams of sorbitol per day could cause diarrhea, a threshold easily met by chewing multiple pieces of gum.

Swallowing Air and Other Factors

Beyond the sugar alcohols, the very act of chewing gum can contribute to digestive discomfort. Chewing can cause you to swallow excess air, which then gets trapped in the gastrointestinal tract, leading to gas and bloating. For individuals already sensitive to sugar alcohols, this swallowed air can compound the unpleasant side effects.

Mitigating Symptoms and Finding Relief

For most people, the solution is simple: reduce or eliminate consumption of sugar-free gum and other products containing high levels of sugar alcohols. Since the digestive issues are caused by an excess of these compounds, they typically resolve on their own within a few days of stopping use. If symptoms are severe or persistent, it is best to consult a healthcare professional to rule out other underlying issues.

How to Minimize Digestive Distress

Here are some steps to take if you suspect your gum habit is causing problems:

Reduce Quantity: Limit yourself to just a few pieces of gum a day, or switch to a brand that uses a different sweetener or has a lower concentration of sugar alcohols.
Chew Slowly: Slower chewing can help reduce the amount of air you swallow, minimizing gas and bloating.
Stay Hydrated: Drink plenty of water to help your body process the sugar alcohols and prevent dehydration that can occur with diarrhea.

Comparison of Common Sugar Alcohols in Gum


Sugar Alcohol	Relative Sweetness (vs. Sucrose)	Absorption Rate	Laxative Effect (Excessive Intake)
Sorbitol	~60%	Poor	Pronounced
Xylitol	~100%	Incomplete (more absorbed than sorbitol)	Less pronounced than sorbitol
Maltitol	~75%	Incomplete	Moderate to pronounced
Erythritol	~70%	High	Minimal (often well-tolerated)

Conclusion: A Clear Link with a Simple Solution

Yes, Mentos sugar-free gum can cause diarrhea, but the effect is tied to the amount consumed rather than an inherent danger in the product itself. The sugar alcohols, particularly sorbitol and xylitol, found in the gum are responsible for the osmotic effect that leads to a laxative response. By understanding the link between these ingredients and your digestive system, you can control your consumption and prevent or resolve any unwanted side effects. If you experience persistent or severe symptoms, consulting a doctor is always the best course of action. For most, simply cutting back on the number of pieces chewed per day is enough to enjoy fresh breath without the tummy troubles.

For further reading on how sugar alcohols affect the body, including the FODMAP concept, a detailed review is available from the National Institutes of Health.

Frequently Asked Questions

Mentos sugar-free gum can cause diarrhea because it contains sugar alcohols, such as sorbitol and xylitol, which are incompletely absorbed by the small intestine. In the large intestine, these compounds pull water into the bowel, creating a laxative effect.

The amount that causes digestive upset varies significantly by person, but issues are typically associated with excessive consumption. Reports have linked diarrhea to chewing an entire pack or more daily, which can contain high doses of sugar alcohols like sorbitol.

Sugar alcohols like sorbitol, xylitol, and maltitol are low-calorie sweeteners that are generally recognized as safe. However, excessive consumption can cause temporary digestive side effects like diarrhea, bloating, and gas due to their poor absorption.

In addition to diarrhea, other side effects can include bloating, abdominal cramps, and excessive gas. Chewing can also cause you to swallow more air, which contributes to gas.

No, chewing too much sugar-free gum will not cause permanent damage. The digestive symptoms are temporary and typically stop once you reduce or stop your intake of the product.

No, different sugar alcohols have different effects. Sorbitol and mannitol are known for having a more pronounced laxative effect, while erythritol is generally better tolerated.

People with Irritable Bowel Syndrome (IBS) are often more sensitive to sugar alcohols. Therefore, it is generally recommended that they avoid sugar-free gums and candies to prevent aggravating their symptoms.

The easiest way to check is to stop chewing the gum and see if your symptoms resolve within a few days. Keeping a log of your gum intake and symptoms can also help pinpoint the cause.