Does Mentos Gum Break Intermittent Fasting? The Sweetener Showdown

January 3, 2026 •

4 min read

Mentos Pure Fresh sugar-free gum contains around 5 calories per piece and relies on sugar alcohols and artificial sweeteners for its flavor. The common question, 'does Mentos gum break intermittent fasting?', has a nuanced answer that depends on your fasting goals and individual metabolic responses.

Quick Summary

Although sugar-free Mentos gum has a low-calorie count, its sweeteners and the physical act of chewing may affect fasting benefits like insulin control and gut rest. The verdict depends on your personal fasting goals.

Key Points

Low Calorie, Not Zero: Each piece of sugar-free Mentos gum contains about 5 calories from sugar alcohols, which technically breaks a strict fast.
Sweeteners and Insulin: Artificial sweeteners like aspartame and sucralose in Mentos gum may trigger an insulin response in some individuals, which can negate certain fasting benefits.
Chewing Stimulates Digestion: The physical act of chewing can signal the body to prepare for food, potentially disrupting gut rest and hormonal balance.
Goal Dependent Verdict: For weight loss, a piece or two is likely fine, but for metabolic health or autophagy, it's best to avoid it completely.
Safer Alternatives Exist: Plain water, black coffee, and unsweetened tea are the safest options to avoid any risk of breaking your fast.
Individual Response Varies: Everyone's metabolism is different, so what affects one person may not affect another in the same way.

What's in a Piece of Mentos Gum?

To understand whether Mentos gum breaks a fast, it's crucial to examine its ingredients. The popular sugar-free varieties, like Mentos Pure Fresh, are formulated to be low-calorie while still providing a sweet flavor.

The Role of Sugar Alcohols

Mentos gum lists several sugar alcohols in its ingredients, with xylitol being a primary component. Others often include sorbitol and maltitol syrup. These compounds are carbohydrates but are metabolized differently than regular sugar. They are only partially absorbed by the body, leading to a reduced caloric load and a minimal impact on blood sugar levels compared to sucrose. However, they are not calorie-free. Most sugar alcohols contain roughly 2-3 calories per gram, and a piece of sugar-free gum can contain around 5 calories. This low but non-zero calorie content is the first point of concern for strict fasters who aim for zero caloric intake during their fasting window.

The Impact of Artificial Sweeteners

Beyond sugar alcohols, Mentos gum also contains non-nutritive artificial sweeteners such as aspartame, acesulfame K, and sucralose. The scientific community holds varying opinions on the effect of these sweeteners on a fasted state. While they contain virtually no calories, some studies suggest that artificial sweeteners can elicit a metabolic response. Some research indicates that the intense sweetness can trigger a cephalic phase insulin response, essentially tricking the body into releasing insulin even without a corresponding sugar load. While this response is generally small, it's a concern for individuals fasting specifically to improve insulin sensitivity or achieve deeper metabolic states like autophagy.

Does Chewing Signal Your Body to Eat?

The very act of chewing can also be a factor. Chewing gum signals to your body that food is coming, stimulating digestive processes. This can trigger a hormonal and enzyme cascade, which for some fasters, can be enough to disrupt their goals, especially if they are seeking a complete rest for their digestive system. This effect is particularly relevant for those focusing on gut rest or longevity benefits associated with autophagy, where any activation of the digestive system is considered undesirable.

The Intermittent Fasting Spectrum: How Strict Are You?

The answer to whether Mentos gum breaks a fast largely depends on your specific fasting goals. Intermittent fasting encompasses a range of protocols, and not all are created equal. Different goals necessitate different levels of strictness.

Mentos Gum vs. Fasting Goals


Goal	Strict Fasting Rule	Mentos Gum Verdict	Reason
Weight Loss	Stay below 50 calories during fasting.	Likely fine in moderation (1-2 pieces).	Very low calorie count is unlikely to significantly impact overall caloric deficit. May help curb appetite.
Metabolic Health / Insulin Sensitivity	Avoid any insulin spikes.	Use caution; potentially breaks the fast.	Sugar alcohols and artificial sweeteners may trigger an insulin response, negating insulin-related benefits.
Autophagy & Longevity	Avoid all caloric intake and digestive stimulation.	Breaks the fast.	The act of chewing and presence of sweeteners can stimulate digestive and metabolic pathways, inhibiting autophagy.
Gut Rest	Rest the digestive system completely.	Breaks the fast.	Chewing action and sweeteners stimulate digestive hormones and enzymes.

The Mentos Gum Ingredient List

To make an informed decision, it is helpful to look at the typical ingredients in Mentos Pure Fresh sugar-free gum, which include:

Sweeteners: Xylitol, sorbitol, maltitol syrup, mannitol, aspartame, acesulfame K, sucralose
Gum Base: The non-digestible foundation of the gum
Glycerin: A sugar alcohol that acts as a humectant
Natural and Artificial Flavors: Provide the taste
Other Ingredients: Including thickening agents (xanthan gum), emulsifiers (soy lecithin), and coatings (carnauba wax)

What are Safer Alternatives During a Fast?

If you're seeking to avoid the potential pitfalls of Mentos gum during a fast, several alternatives pose no risk to your fasted state:

Plain Water: The safest option, providing hydration without calories or sweeteners.
Black Coffee: Minimal calories (around 5 per cup) and no insulin-triggering ingredients, plus it can suppress appetite.
Unsweetened Tea: Similar to coffee, most teas are a safe, low-calorie option.
Herbal Tea: Certain herbal teas can be consumed, provided they are unsweetened and contain no fruit concentrates.

Conclusion

Ultimately, whether Mentos gum breaks your intermittent fast depends on the strictness of your fasting and your specific health goals. For those whose primary focus is caloric restriction for weight loss, chewing a piece or two of Mentos gum is unlikely to sabotage your efforts due to its low calorie count. However, for strict fasters or those pursuing metabolic benefits like improved insulin sensitivity or autophagy, even sugar-free gum presents a risk. The combination of non-zero calories from sugar alcohols and the potential for artificial sweeteners and chewing to provoke an insulin response means it technically breaks a 'clean' fast. Your personal tolerance and desired outcomes should be the determining factor. If in doubt, sticking to plain water, black coffee, or unsweetened tea remains the safest bet to ensure the full benefits of your fast are realized.

The Final Word: Is it Worth the Risk?

For those committed to maximizing the benefits of intermittent fasting, the slight risk associated with Mentos gum's sweeteners and the act of chewing may not be worth taking. The potential disruption to insulin control, gut rest, or autophagy is a significant factor for many. Consider your personal goals carefully. While it may help curb cravings for some, others may find it easier to avoid any grey-area foods altogether to maintain fasting discipline. For those who tolerate it well and are focused solely on a caloric deficit, moderate consumption may be acceptable. The most prudent approach is to listen to your body and observe how you feel when including it in your fasting window.

Aspect Health on Artificial Sweeteners is a resource on the topic.

Frequently Asked Questions

Mentos gum contains several sweeteners, including sugar alcohols like xylitol and artificial sweeteners like aspartame. While low in calories, these ingredients can potentially trigger a metabolic or insulin response, which may disrupt your fast.

A single piece of Mentos Pure Fresh sugar-free gum contains approximately 5 calories. For strict fasters, any caloric intake, no matter how small, is considered a break in the fast.

Yes, for some people, the act of chewing can be enough to signal the body that food is coming. This can stimulate digestive juices and hormones, potentially disrupting the rested state of the gut and body.

If your primary goal is weight loss via caloric deficit, a piece or two of Mentos gum is unlikely to have a significant impact due to its low calorie count. Some people even use it to curb cravings.

If your goal is to maximize metabolic benefits, it is best to avoid Mentos gum. The potential for sweeteners to cause an insulin response or chewing to trigger digestive processes could undermine your efforts.

Most sugar-free gums contain similar sweeteners and face the same issues. For a 'clean' fast, it is generally recommended to avoid all gum. Instead, opt for plain water, black coffee, or unsweetened tea.

To be completely safe, your best options are drinking plain water or brushing your teeth without ingesting the toothpaste. This eliminates the risk of sweeteners or chewing triggering a metabolic response.