Is sugar-free gum high in FODMAP?

January 2, 2026 •

4 min read

According to Monash University, the creators of the low FODMAP diet, most sugar-free products, including chewing gum, contain high-FODMAP sugar alcohols called polyols. Navigating these hidden ingredients is crucial for anyone with irritable bowel syndrome (IBS) or other digestive sensitivities asking, "Is sugar-free gum high in FODMAP?"

Quick Summary

Most sugar-free gum is high in FODMAPs because it contains polyol sweeteners like sorbitol and xylitol. Consuming these can trigger IBS symptoms in sensitive individuals, so checking labels for alternative sweeteners is key.

Key Points

High-FODMAP Sweeteners: Most sugar-free gums contain high-FODMAP polyols (sugar alcohols) like sorbitol, mannitol, and xylitol, which can cause digestive issues.
Check the Label: Always read the ingredients list for polyols (ending in '-ol') and other high-FODMAP additives before buying gum.
Low-FODMAP Alternatives: Opt for gums sweetened with sucrose, dextrose, stevia, or sucralose, which are generally considered low FODMAP.
Certified Products: Look for products that have received certified low-FODMAP status from organizations like Monash University or FODMAP Friendly for peace of mind.
Avoid Excess Air: The act of chewing itself can cause bloating and gas by increasing the amount of air you swallow, so moderation is important even with low-FODMAP options.
Alternative Freshness: Consider low-FODMAP mints, herbal tea, or simply water to freshen breath without the risk of high-FODMAP ingredients.

Understanding FODMAPs and Polyols

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of short-chain carbohydrates that can be poorly absorbed by the small intestine in some people. When these unabsorbed carbohydrates reach the large intestine, they are fermented by gut bacteria, which can lead to uncomfortable gastrointestinal symptoms like bloating, gas, abdominal pain, and diarrhea. The 'P' in FODMAP stands for polyols, which are sugar alcohols frequently used to sweeten sugar-free products, including chewing gum.

Why are Polyols a Problem?

Polyols, such as sorbitol, mannitol, and xylitol, are poorly absorbed by the body. This means they remain in the gut and have two main effects that contribute to IBS symptoms:

Osmotic Effect: They draw water into the large intestine, which can lead to diarrhea.
Fermentation: They are fermented by gut bacteria, producing gas that can cause bloating and pain.

Most sugar-free gums rely heavily on these high-FODMAP polyols to provide sweetness without adding sugar. Therefore, the vast majority of sugar-free chewing gums are not suitable for the elimination phase of a low FODMAP diet and can cause problems for sensitive individuals even in small amounts.

Reading Labels: Spotting High-FODMAP Sweeteners

Becoming an expert label reader is essential when following a low FODMAP diet. Sweeteners are often listed near the top of the ingredients list, so they are relatively easy to spot. Common high-FODMAP sweeteners to look out for in sugar-free gum include:

Sorbitol (also labeled E420)
Xylitol (also labeled E967)
Mannitol (also labeled E421)
Maltitol (also labeled E965)
Isomalt (also labeled E953)

Some products may even carry a warning on the packaging stating that excessive consumption may have a laxative effect, which is a tell-tale sign of a high polyol content.

Low FODMAP Alternatives in Gum

Fortunately, there are alternatives that are safe for a low FODMAP diet. When looking for gum or mints, search for products that use these low-FODMAP sweeteners:

Sucrose: Table sugar is low FODMAP in moderate amounts. Some traditional sugar-sweetened gums are an option, but moderation is key for both digestive and dental health.
Dextrose (Glucose): This is a low FODMAP sugar.
Stevia: This plant-based, calorie-free sweetener is low FODMAP.
Sucralose: An artificial sweetener that is considered low FODMAP.
Erythritol: This sugar alcohol is better absorbed in the small intestine than other polyols and is low FODMAP in small serves, though some people may be sensitive to larger amounts.

Low FODMAP Gum Comparison Table

Here is a quick reference table to help you identify suitable gum options based on their sweetener content.


Feature	High-FODMAP Gum	Low-FODMAP Gum
Sweeteners	Often contains sorbitol, mannitol, xylitol, maltitol, isomalt, or combinations.	Uses low-FODMAP sweeteners like sucrose, dextrose, stevia, or sucralose. Erythritol in tested small amounts may be tolerated.
Primary Goal	Provides a long-lasting, sugar-free sweet taste.	Provides fresh breath and chewing experience with minimal digestive risk.
Digestive Impact	Can cause bloating, gas, pain, and diarrhea in sensitive individuals.	Designed to minimize digestive distress associated with FODMAPs.
Label Warning	Frequently includes a laxative effect warning.	Unlikely to have a laxative warning based on sweetener type.
Best For	Those without FODMAP sensitivities or digestive issues.	Individuals following a low FODMAP diet for IBS or SIBO.

Beyond Sweeteners: Other Factors to Consider

It is also worth noting that the act of chewing gum itself can contribute to digestive discomfort, even if the gum is low FODMAP. When you chew gum, you may swallow excess air, which can increase bloating and gas, especially if your gut is already sensitive. For this reason, it is recommended to moderate your gum intake even if you find a low-FODMAP brand.

Where to Find Low-FODMAP Gum

Certified low FODMAP products have been lab-tested and certified by organizations like Monash University or FODMAP Friendly, ensuring they are safe for the elimination phase of the diet. Several specialty health food brands offer certified low FODMAP gums, while certain traditionally sweetened gums may also be suitable. For example, some brands of classic sugar-sweetened gum can be low FODMAP options. Always check the ingredients list for yourself, as formulations can change. An excellent resource for checking specific products is the Monash University Low FODMAP Diet app, which provides up-to-date guidance on the FODMAP content of foods.

Conclusion: Making an Informed Choice

In conclusion, most commercial sugar-free gum is considered high in FODMAPs due to its reliance on polyol sweeteners like sorbitol and xylitol. For individuals with IBS or other FODMAP sensitivities, consuming these gums can lead to significant digestive discomfort. The key to a low-FODMAP approach is to read labels carefully and choose gums that use low-FODMAP sweeteners such as sucrose, dextrose, stevia, or sucralose. Moderating gum chewing is also advisable to reduce air swallowing, which can cause bloating. By making informed choices, you can still enjoy the benefits of fresh breath and a satisfying chew without compromising your digestive health.

Frequently Asked Questions

Sugar-free gum is problematic because it is typically sweetened with polyols (sugar alcohols) like sorbitol and xylitol, which are a type of FODMAP. These are poorly absorbed and can trigger IBS symptoms.

You should avoid any sugar alcohols ending in '-ol' such as sorbitol, mannitol, xylitol, and maltitol. The additive codes for these ingredients (e.g., E420, E967, E421, E965) should also be avoided.

Look for gums that are sweetened with low-FODMAP alternatives like sucrose (regular sugar), dextrose (glucose), stevia, or sucralose.

Most commercial sugar-free gums are not suitable due to their high polyol content. However, some brands that use low-FODMAP sweeteners may be tolerated. Always check the ingredients and consider your personal tolerance.

Not all polyols are absorbed equally. Erythritol is better absorbed than other polyols and is low FODMAP in tested small amounts, but some sensitive individuals may still react to it. Other polyols like sorbitol and mannitol are reliably high FODMAP.

During the strict elimination phase of the low FODMAP diet, it is best to avoid all sugar-free gum and consider plain, sugar-sweetened gum in moderation, as even the physical act of chewing can cause bloating by increasing air intake.

Some classic sugar-sweetened brands or certified low FODMAP options are available, though formulations can change. Brands like Simply Gum or Pur Gum (check for specific variants and small portions) are often cited as potential low-FODMAP options, but label reading is always essential.