What kind of gum can you have on a low FODMAP diet?

October 15, 2025 •

5 min read

Over 50% of people with irritable bowel syndrome (IBS) find that certain foods exacerbate their symptoms, which is why navigating diet-related products like chewing gum is crucial. Finding what kind of gum you can have on a low FODMAP diet involves careful label reading to avoid triggering ingredients like high-FODMAP sweeteners.

Quick Summary

Chewing gum is possible on a low FODMAP diet by choosing options free from high-FODMAP sweeteners such as sorbitol, mannitol, and xylitol. Instead, look for gum sweetened with safe alternatives like sucrose, dextrose, stevia, or aspartame. Always read labels carefully, as sugar alcohols can be hidden in many 'sugar-free' products.

Key Points

High-FODMAP Sweeteners are Common: Many sugar-free gums contain high-FODMAP sugar alcohols like sorbitol, mannitol, and xylitol, which can trigger IBS symptoms.
Sugar-Sweetened Gums are Safer: Gums sweetened with regular sugar (sucrose) are generally low FODMAP, but check labels for other high-FODMAP additives.
Check for Safe Artificial Sweeteners: Artificial sweeteners such as sucralose, aspartame, and acesulfame-K are typically considered low FODMAP and safe for consumption.
Test Tolerance for Erythritol: Erythritol is a sugar alcohol better absorbed than others, but some sensitive individuals may still react to it.
Be Mindful of Aerophagia: The act of chewing can cause you to swallow air, potentially leading to bloating even with a low-FODMAP gum.
Look for Natural or Simple Ingredient Gums: Brands like Simply Gum and classic Glee Gum often use simpler, low-FODMAP ingredient lists.
Consult Certified Sources: For definitive FODMAP information, rely on certified apps and resources like Monash University, and consult with a dietitian.

Understanding FODMAPs and Chewing Gum

For individuals with Irritable Bowel Syndrome (IBS), managing symptoms often involves following a low FODMAP diet. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that are poorly absorbed by the small intestine. In chewing gum, the main concern for FODMAP content comes from the sweeteners used, particularly in 'sugar-free' varieties.

The Problem with Sugar Alcohols (Polyols)

Many sugar-free gums use sugar alcohols, or polyols, to provide sweetness without the calories of sugar. While good for dental health, these ingredients are a major culprit for digestive distress on a low FODMAP diet. Polyols are poorly absorbed and can ferment in the gut, leading to increased gas, bloating, and abdominal pain in sensitive individuals.

Sorbitol: This polyol is a well-known high-FODMAP sweetener often used in sugar-free gum. It can also act as a laxative, drawing water into the large intestine. You may see it listed as E420 on ingredient lists.
Mannitol: Another high-FODMAP polyol, mannitol (E421), can cause similar gastrointestinal symptoms to sorbitol.
Xylitol: While some sources suggest small amounts might be tolerated, xylitol (E967) is generally considered high-FODMAP, and its poor absorption can trigger IBS symptoms.
Other Polyols to Avoid: Maltitol and isomalt are additional polyols that are high in FODMAPs and should be avoided during the elimination phase.

Low-FODMAP Sweeteners Found in Gum

Fortunately, not all sweeteners are high in FODMAPs. Several low-FODMAP alternatives make it possible to enjoy chewing gum without digestive upset. It's important to remember that even low-FODMAP sweeteners are best consumed in moderation.

Sucrose: Plain table sugar is considered low FODMAP in moderate amounts. Many gums sweetened with regular sugar (like some classic Wrigley's varieties) are suitable.
Dextrose: A simple sugar or monosaccharide, dextrose is derived from corn or wheat starch and is considered low FODMAP.
Stevia: This natural, calorie-free sweetener derived from the stevia plant is considered low FODMAP. Look for products specifically mentioning stevia extract. Some stevia products might be bulked out with high-FODMAP sweeteners like erythritol, so check the label.
Sucralose: An artificial sweetener and derivative of sucrose, sucralose (Splenda®) is believed to be low FODMAP and is poorly absorbed by the body.
Aspartame: A calorie-free sweetener believed to be low FODMAP, aspartame (Equal®, NutraSweet®) is composed of amino acids and is generally well-tolerated.
Acesulfame-K: This calorie-free sweetener is also believed to be low FODMAP, especially when not consumed in large amounts.
Erythritol: While a sugar alcohol, erythritol is often considered the exception. It is absorbed differently than other polyols and is less likely to cause symptoms in sensitive individuals. However, some people are still sensitive, so it's best to test your personal tolerance.

Potential Non-FODMAP Considerations

Even when choosing a gum with low-FODMAP ingredients, some sensitive individuals may still experience symptoms. This can be due to other factors related to the act of chewing gum itself.

Aerophagia: The constant chewing motion can lead to swallowing excess air, a condition known as aerophagia. This can cause bloating, abdominal distention, and pain, especially for those with IBS.
Individual Sensitivity to Additives: While not FODMAPs, some people may have sensitivities to other additives like certain food gums (e.g., guar gum, xanthan gum) if consumed in large quantities, although they are generally considered low FODMAP.

How to Read Labels for Low FODMAP Chewing Gum

Checking the ingredient list is the most important step in finding a suitable gum. Here's what to look for:

Look for High-FODMAP Sweeteners: Scan the list for sorbitol, mannitol, xylitol, maltitol, and isomalt. In the European Union, these may also be listed by their E-number (E420, E421, E967, E965, E953).
Identify Low-FODMAP Sweeteners: Look for safe sweeteners like sugar, dextrose, stevia (erythritol-free), sucralose, aspartame, or acesulfame-K.
Check for Hidden FODMAPs: Be mindful of other ingredients that could be high FODMAP, such as honey, high fructose corn syrup, or certain fruit juices, though this is less common in gum.
Consider Certified Products: For added assurance, some products carry FODMAP-friendly certifications, which have been tested and verified to be safe.

Comparing Gum Sweeteners for a Low FODMAP Diet


Ingredient Category	Examples	Low FODMAP Status	Potential Digestive Issues	Example Gum Brands
High FODMAP Sweeteners (Avoid)	Sorbitol (E420), Mannitol (E421), Xylitol (E967), Maltitol (E965)	High FODMAP	Bloating, gas, diarrhea, abdominal pain	Many popular sugar-free brands
Low FODMAP Sweeteners (Generally Safe)	Sucrose (Sugar), Dextrose, Stevia Extract (pure), Aspartame, Sucralose	Low FODMAP	Low risk; potential for non-FODMAP sensitivities	Simply Gum, Glee Gum (Classic), some Wrigley's
Low FODMAP (Tolerated with Caution)	Erythritol (E968)	Low FODMAP, but tolerance varies	Some sensitive individuals may react; can worsen fructose absorption	Some brands use a mix, check labels
Bulking Agents/Flavorings	Guar Gum, Xanthan Gum, Soy Lecithin	Low FODMAP (small amounts)	Potential for symptoms in very sensitive individuals from fermentation	Many commercial gum brands

Low FODMAP Gum Brand Examples

While recipes and ingredients can change, some brands have traditionally offered low-FODMAP options. It is always best to double-check the label before purchasing.

Simply Gum: Often sweetened with cane sugar and made with natural ingredients.
Pur Gum: While sweetened with xylitol, which is a polyol, many individuals with IBS find they can tolerate it well in the small amounts found in gum. However, test tolerance carefully.
Glee Gum (Classic Varieties): Many classic flavors are sweetened with cane sugar.
Wrigley's Classic Sugar Gums: Varieties like Juicy Fruit and Doublemint, which contain sugar, are generally considered low FODMAP.

It is always advisable to consult with a registered dietitian specializing in the low FODMAP diet for personalized guidance, especially if you have persistent symptoms after trying low-FODMAP gum options.

Conclusion

Choosing gum on a low FODMAP diet is all about being a diligent label reader. The primary factor to watch for is the presence of high-FODMAP sugar alcohols like sorbitol, mannitol, and xylitol, which are common in sugar-free products. Opt for gums sweetened with sucrose, dextrose, stevia, or other polyol-free alternatives. While the ingredients are the most important part, also be mindful of non-FODMAP issues like swallowing excess air. By making informed choices, you can find a low FODMAP gum that satisfies your craving without upsetting your digestion.

Frequently Asked Questions

Most sugar-free gums are not suitable for a low FODMAP diet because they contain high-FODMAP sugar alcohols like sorbitol and mannitol, which can cause digestive issues.

No, not all sugar alcohols are strictly high FODMAP. While sorbitol, mannitol, and xylitol are typically high FODMAP, erythritol is an exception. It is better absorbed by the small intestine and less likely to cause symptoms, though some people may still be sensitive to it.

You should avoid chewing gum containing sorbitol, mannitol, xylitol, maltitol, and isomalt. These are the main polyols that can trigger gastrointestinal symptoms.

Safe sweeteners include sugar (sucrose), dextrose, pure stevia extract, sucralose (Splenda®), aspartame, and acesulfame-K. Look for these on the ingredient list.

Yes, it can. The act of chewing gum can cause you to swallow excess air (aerophagia), which can lead to bloating and other abdominal discomfort in some people, regardless of the ingredients.

The gum base itself is not a significant source of FODMAPs. Additives like acacia gum, guar gum, and xanthan gum are also considered low FODMAP in typical small amounts, though high consumption can sometimes cause issues in very sensitive individuals.

Yes, peppermint and spearmint flavorings are generally low FODMAP. In fact, peppermint oil may even have a calming effect on the gut for some people. The key is to ensure the gum is sweetened with low-FODMAP sweeteners.