Is PUR Gum a Laxative? The Truth About Xylitol and Your Digestion

January 3, 2026 •

3 min read

Chewing gum sweetened with sugar alcohols has been known to cause digestive upset in large amounts, but is PUR gum a laxative? The short answer is yes, excessive consumption can potentially produce a laxative effect due to its primary sweetener, xylitol. The degree of this effect is highly individual and depends heavily on the amount consumed.

Quick Summary

PUR gum's primary sweetener, xylitol, is a sugar alcohol known to cause digestive issues, including a laxative effect, in large quantities. Its impact is dependent on the amount consumed and individual tolerance.

Key Points

Xylitol is the Culprit: The laxative effect is caused by xylitol, a sugar alcohol used to sweeten PUR gum.
Dosage Matters: Only excessive consumption is likely to cause significant issues, as individual tolerance for xylitol varies widely.
Osmotic Diarrhea: The non-absorbable nature of xylitol draws water into the intestines, causing a potential laxative effect.
IBS Sensitivity: Individuals with Irritable Bowel Syndrome (IBS) or sensitive digestion may experience symptoms even with moderate amounts of sugar alcohols.
Less Potent than Sorbitol: Some studies suggest xylitol is better tolerated than other sugar alcohols like sorbitol, but both can have laxative effects.
Moderation is Key: To avoid digestive distress, enjoying PUR gum in moderation is the best approach.

Understanding Sugar Alcohols and the Laxative Effect

Sugar alcohols, also known as polyols, are a type of carbohydrate that are not fully absorbed by the body. Because they are poorly absorbed in the small intestine, they travel to the large intestine where they are fermented by gut bacteria. This fermentation process can produce excess gas, leading to bloating and discomfort. The unabsorbed polyols also draw water into the large intestine, a process called osmotic diarrhea, which can result in loose stools and a laxative effect.

PUR Gum's Sweeteners: Xylitol

PUR gum is famously sweetened with 100% xylitol and is aspartame-free. While many consider this a healthier alternative to sugar and artificial sweeteners, it's the xylitol itself that holds the key to the laxative potential. Xylitol is a sugar alcohol that, like others, can cause digestive upset in large doses. Most PUR gum varieties use xylitol as the main sweetener, and some may contain other sugar alcohols like erythritol depending on the formula, which also carry a similar risk.

The Threshold for Digestive Distress

The term 'excessive consumption' is subjective and depends on individual tolerance. What causes digestive issues for one person might be a non-issue for another. However, research has established some general guidelines for the intake of sugar alcohols like xylitol. Most healthy adults can tolerate between 10 and 30 grams of xylitol per day without experiencing diarrhea. A single piece of PUR gum contains approximately 1.06 grams of xylitol, meaning you would need to chew a significant number of pieces to reach the threshold for most people. The amount of xylitol needed to cause symptoms can also change as the body adapts to it over time. For those who are more sensitive, digestive issues can occur at much lower intake levels.

Side Effects of Excessive Xylitol Consumption

Osmotic Diarrhea: The most common laxative effect, resulting from unabsorbed xylitol drawing water into the intestines.
Bloating and Gas: Occurs from the fermentation of sugar alcohols by gut bacteria.
Abdominal Cramping: A direct result of increased gas and intestinal motility.
Intestinal Motility: Xylitol can increase the movement of the intestines, contributing to more frequent bowel movements.
Exacerbated IBS Symptoms: Individuals with Irritable Bowel Syndrome (IBS) are often more sensitive to FODMAPs, a category that includes sugar alcohols like xylitol and sorbitol. Chewing gum can also increase swallowed air, leading to bloating.

Comparison: PUR Gum vs. Other Gums


Feature	PUR Gum (Xylitol)	Standard Sugar-Free Gum (often Sorbitol)	Standard Sugar Gum
Sweetener	100% Xylitol	Often Sorbitol, sometimes a mix	Sugar (Sucrose)
Laxative Effect Risk	Moderate in excess, dependent on individual tolerance	Moderate to High in excess, Sorbitol is less tolerated than Xylitol	None related to sweetener
Cause of Laxative Effect	Poor absorption of xylitol	Poor absorption of sorbitol and other polyols	Not applicable
Bloating/Gas Risk	Yes, in excess	Yes, in excess, potentially higher than xylitol	Yes, from swallowing air
Effect on Teeth	Benefits oral health by reducing plaque and cavities	Non-cariogenic, but less studied for active dental benefits compared to xylitol	Contributes to tooth decay and cavities
Ingredients	Natural flavors, vegan, non-GMO, no aspartame	Varies by brand, may contain artificial sweeteners/flavors	Varies by brand, typically sugar, corn syrup, etc.

Can PUR Gum Cause Stomach Problems?

Yes, in addition to the laxative effect, excessive chewing of any gum, including PUR, can cause other digestive issues. The act of chewing repeatedly causes you to swallow more air than usual, which can lead to increased gas, bloating, and stomach discomfort. For people with sensitive digestive systems, like those with Irritable Bowel Syndrome (IBS), sugar alcohols are a known FODMAP, and even moderate intake can trigger significant symptoms.

Conclusion: Moderation is Key

PUR gum is not a laxative designed for use as a digestive aid, but its primary ingredient, xylitol, is a sugar alcohol with documented laxative potential when consumed excessively. The risk of side effects like diarrhea, bloating, and gas is highly dependent on how much you chew and your individual sensitivity. For most people enjoying a few pieces of gum a day, it is unlikely to cause any issues. However, if you have a sensitive stomach or IBS, or if you chew large quantities of gum, it is important to be mindful of the potential for digestive distress. As always, listening to your body and moderating your intake is the best approach. For more information on polyols and digestive health, refer to sources like the National Institutes of Health.

Frequently Asked Questions

There is no universal answer, as individual tolerance varies. However, studies indicate that most adults can tolerate 10-30 grams of xylitol per day, and a single piece of PUR gum contains about 1.06 grams. Exceeding this amount frequently increases the risk of digestive issues.

Sugar alcohols are not fully absorbed by the small intestine. They pass into the large intestine, where they attract water, leading to an increase in bowel movements. This process can cause osmotic diarrhea.

Yes. In addition to the potential laxative effect, the fermentation of unabsorbed xylitol by gut bacteria produces gas. Chewing gum also leads to swallowing excess air, which contributes to bloating and discomfort.

Individuals with IBS should be cautious with PUR gum. Sugar alcohols like xylitol are considered FODMAPs and can trigger or worsen IBS symptoms, even in smaller amounts than would affect a healthy individual.

Many sugar-free gums use sugar alcohols such as xylitol and sorbitol, which can cause a laxative effect. The extent of the effect depends on the specific sweetener and the amount consumed. Gums sweetened with non-polyol sweeteners may not have this effect, but it's important to check ingredients.

Xylitol and erythritol are both sugar alcohols, but erythritol is generally better tolerated and less likely to cause a laxative effect. This is because more of it is absorbed before reaching the large intestine.

If you experience digestive issues after chewing PUR gum, the best course of action is to reduce your intake or stop chewing it entirely. Symptoms typically resolve within a few days of stopping consumption. If they persist, consult a healthcare provider.