Unwrapping the Truth: Is Wrigley's Spearmint Gum Low FODMAP?

October 16, 2025 •

4 min read

For individuals managing Irritable Bowel Syndrome (IBS), as many as 75% report symptom improvement on a low FODMAP diet. This makes scrutinizing every ingredient essential, even in everyday items like chewing gum. The question, "Is Wrigley's Spearmint gum low FODMAP?" is a common concern for those watching their intake of fermentable carbohydrates.

Quick Summary

The FODMAP status of Wrigley's Spearmint gum depends on the version. The traditional sugar-sweetened gum is low FODMAP, while the sugar-free 'Extra' version is high FODMAP due to polyols. Always check the ingredients list for sugar alcohols to be certain.

Key Points

Check the Label: The FODMAP status of Wrigley's Spearmint gum depends on whether you have the original (sugar) version or the sugar-free (Extra) version.
Polyols are the Problem: Sugar-free gums like Wrigley's Extra contain high FODMAP polyols (sugar alcohols) such as sorbitol and mannitol, which are known IBS triggers.
Sugar is Low FODMAP: The original, sugar-sweetened Wrigley's Spearmint gum uses sugar and is typically considered a low FODMAP choice.
Aerophagia is a Consideration: Even low FODMAP gum can cause bloating due to swallowing air while chewing, a factor to consider for sensitive individuals.
Read All Ingredients: High FODMAP sweeteners to watch for in other gums include sorbitol, mannitol, and xylitol.
Personal Tolerance Varies: What triggers one person's IBS symptoms might be fine for another, so testing your own tolerance is important.

What are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by the small intestine and, for sensitive individuals with conditions like Irritable Bowel Syndrome (IBS), can lead to uncomfortable digestive symptoms such as bloating, gas, and abdominal pain. The low FODMAP diet involves a temporary elimination phase to reduce symptoms, followed by reintroduction to identify specific triggers. A key class of FODMAPs to watch out for, especially in chewing gum, are polyols, also known as sugar alcohols. Common polyols include sorbitol, mannitol, and xylitol, all of which can ferment in the large intestine and cause distress.

The Wrigley's Spearmint Ingredient Breakdown

When assessing whether Wrigley's Spearmint gum is low FODMAP, it's crucial to understand that there are different versions of the product. The original, sugar-sweetened gum has a different formula than the sugar-free "Extra" version. This is the source of the confusion and the key to determining its FODMAP suitability.

The Original, Sugar-Sweetened Version

The ingredient list for the classic, sugar-sweetened Wrigley's Spearmint gum typically includes: sugar, gum base, dextrose, and corn syrup. Sugar (sucrose) is considered low FODMAP, and corn syrup is also generally acceptable on a low FODMAP diet, provided it is not explicitly high-fructose corn syrup, which is a high FODMAP ingredient. The simple carbohydrates in this version are typically digested and absorbed well by most people. Some FODMAP-related apps and blogs specifically list the sugar-sweetened Wrigley's gum varieties as low FODMAP options. Therefore, the original version is a safe bet for most individuals following this diet.

The Sugar-Free 'Extra' Version

For those on a low FODMAP diet, the sugar-free version, often labeled as Wrigley's Extra Spearmint, is a different story. The primary sweeteners in sugar-free gums are sugar alcohols, which are a group of polyols. Common ingredients in Extra Spearmint gum include sorbitol, mannitol, and xylitol. These polyols are directly identified as high FODMAP triggers that can cause gastrointestinal symptoms in sensitive individuals. Products containing these ingredients should be avoided during the elimination phase of the low FODMAP diet.

Chewing Gum Comparison: Original vs. Sugar-Free


Feature	Original Wrigley's Spearmint	Sugar-Free 'Extra' Spearmint
Sweetener(s)	Sugar, Dextrose, Corn Syrup	Sorbitol, Mannitol, Xylitol
FODMAP Status	Low FODMAP (based on sweeteners)	High FODMAP (due to polyols)
IBS Symptom Risk	Low (barring other sensitivities)	High, especially from polyols
Recommended for Low FODMAP Diet?	Yes	No

Finding Low FODMAP Chewing Gum

For those who need to avoid high FODMAP gums, knowing what to look for on ingredient labels is key. Always read the label carefully before purchasing.

Here are some tips for finding a suitable low FODMAP gum:

Read Labels Carefully: Scan the ingredients list for sugar alcohols like sorbitol, mannitol, xylitol, and isomalt, and avoid products that contain them.
Opt for Sugar-Sweetened Gums: Traditional gums that use cane sugar, dextrose, or glucose syrup are generally low FODMAP.
Consider Natural Brands: Some brands specifically cater to health-conscious consumers and use alternative, low FODMAP sweeteners or natural chicle bases. Simply Gum and some Glee Gum varieties are often cited as suitable.
Consider Other Factors: Chewing gum, regardless of its FODMAP status, can cause aerophagia, or the swallowing of excess air. This can also lead to bloating and discomfort for some people with IBS. Personal tolerance to chewing gum should always be taken into account.

High FODMAP Ingredients to Avoid in Gum

Sorbitol: A sugar alcohol commonly found in sugar-free products.
Mannitol: Another sugar alcohol and common artificial sweetener.
Xylitol: Often used in sugar-free gum and mints for its cooling effect.
Isomalt: A polyol used as a sugar substitute.
Fructose: High-fructose corn syrup is a high FODMAP ingredient and should be avoided.

Conclusion

The verdict on Wrigley's Spearmint gum and the low FODMAP diet depends on which version you choose. The traditional, sugar-sweetened gum is generally a low FODMAP option, as its ingredients do not contain the fermentable carbohydrates that trigger symptoms in sensitive individuals. However, the sugar-free "Extra" version is high in polyols (sugar alcohols like sorbitol, mannitol, and xylitol) and is therefore not suitable for those following the low FODMAP diet. Always check the ingredient list on the packaging to be sure. Consulting with a dietitian experienced in the low FODMAP protocol is the best way to develop a personalized eating plan that addresses your specific needs while ensuring you are getting proper nutrition.

Helpful resource for more information: The Monash University FODMAP Diet App, created by the university that developed the low FODMAP diet, provides a comprehensive food guide.

Frequently Asked Questions

Most sugar-free gums, including sugar-free Wrigley's Spearmint, contain sugar alcohols like sorbitol, mannitol, and xylitol. These are polyols, a type of high FODMAP carbohydrate that can ferment in the gut and trigger IBS symptoms.

No, the flavorings derived from spearmint and peppermint are generally considered low FODMAP. The issue in chewing gum is almost always the sweeteners used.

Yes, even a low FODMAP gum can cause bloating for some individuals. The act of chewing can cause you to swallow excess air, a condition called aerophagia, which can lead to gas and discomfort.

Brands that use cane sugar, dextrose, or glucose syrup are generally safe. Examples include the original sugar-sweetened versions of some classic gums, as well as some products from brands like Simply Gum and Glee Gum.

For the original Wrigley's Spearmint, the corn syrup listed is likely not high-fructose corn syrup and is not considered a high FODMAP ingredient. However, high-fructose corn syrup is high FODMAP and should be avoided.

The most authoritative source for FODMAP information is the Monash University FODMAP Diet App. It was developed by the researchers who created the diet and features a comprehensive, laboratory-tested food guide.

Fresh spearmint leaves are considered a low FODMAP ingredient and can be used in moderation to add flavor to food and beverages without causing digestive upset.