Table of ContentsView AllTable of ContentsWhat Is Xylitol Gum?BenefitsRisks and ConsiderationsComparing Xylitol With Other SweetenersUsing Xylitol GumPractical Tips
Table of ContentsView All
View All
Table of Contents
What Is Xylitol Gum?
Benefits
Risks and Considerations
Comparing Xylitol With Other Sweeteners
Using Xylitol Gum
Practical Tips
Xylitolis a sugar alcohol used to sweeten food products. It exists naturally in plants, microorganisms, and animal tissues.Berries andfruitare common natural sources of xylitol. Xylitol can also be made artificially from xylan, a component (part) of beechwood and birch wood.
Historically, in World War II, xylitol was a substitute for sugar during a shortage in some Scandinavian countries (Finland, Norway, and Sweden). Xylitol’s prevalence increased when dentists began using it to preventcavitiesand improve oral health.
Continued interest in sugar alcohols has led to research on the health benefits of xylitol beyondoral health.
The following article covers xylitol gum’s benefits, uses, and safety facts.
Close-up of black woman holding a blister pack of sugar-free chewing gum.Grace Cary / Getty Images
Grace Cary / Getty Images
Xylitolis a single-molecule (monosaccharide) sugar alcohol. In addition to natural and commercial sources, the body produces small amounts of xylitol throughcarbohydrate metabolism.
Xylitol gum is a sugar-free chewing gum sweetened with xylitol.
Nutrition
One gram of xylitol contains about 2.4calories. Xylitol is alower-caloriesweetener commonly used to sweeten low-calorie foods.
The body absorbs about 50% to 95% of xylitol consumed. This wide range is due to the variability of individual responses to xylitol. Additionally, differences in research methods make deciphering xylitol absorption difficult.
Xylitol is a suitable sugar alternative for people following specific diets because of its lower caloric content and lowglycemic index. People with diabetes or who follow alow-calorie eating patternmay benefit from its nutrition profile.
Safety
Xylitol is relatively safe. Any adverse side effects are gastrointestinal, includingdiarrhea,gas, andbloating.
Contrary to some beliefs, xylitol does not causecancer. Preliminary animal studies suggest xylitol may prevent the spread ofcancer.
Studies suggest that xylitol in dosages of up to 0.3 grams per kilogram of body weight (g/kg BW) is well tolerated without signs ofdiarrhea.For a person weighing 135 pounds, 0.3 g/kg BW equals 18 grams of xylitol daily.
Other research shows that some adults tolerate xylitol in dosages up to 200 grams daily, provided it is slowly increased.
Moreover, one study observed minimal side effects with 430 grams of xylitol daily for two months.
However, the maximum tolerable dosage of xylitol depends on the person, their health, and how the sugar is administered (bolus or multiple small doses throughout the day).
It is possible to develop a tolerance to xylitol. Still, regular bouts of diarrhea may negatively affect health, impactingelectrolytelevels and nutrient absorption.
Benefits of Xylitol Gum
Xylitol’s dental benefits have been known for some time. Emerging research indicates that xylitol’s health effects may extend beyond the mouth.
Dental Health
Chewing sugar-free gum like xylitol gum is an effective method for preventing cavities.
Cavitiesoccur whendental plaque(dental biofilm) accumulates. Saliva, eating carbohydrates, and oral hygiene contribute to plaque buildup.
Regularly consuming xylitol reducescavities. And chewing gum is a standard vehicle for xylitol. Studies vary on the exact timing, but chewing xylitol gum for 20 minutes following a meal cleanses and remineralizes teeth and decreases the presence ofplaque.
According to some research, xylitol gum is more effective at reducing dental caries than mouth rinses,toothpaste, tablets, or candies containing xylitol.
Weight Management
Xylitol’s effect on weight management is based on several factors.
CCK affects satiety and weight in two ways: it influences gastric emptying and promotes the release ofleptin, a hormone that signals fullness.
GLP-1 receptors in the gut activate areas of the brain that promote satiety.
Still, other research implies that xylitol’s diarrhea-inducing effects cause reduced food consumption that supports weight management.
Xylitol contains fewer calories than table sugar (sucrose). So, selecting xylitol-containing products instead of foods sweetened with sucrose may help manage weight.
Prioritizing fruits, vegetables, whole grains, and lean proteins contributes to a sustainable, healthy weight.Sleep, a robust support system,mindfulness,stress management, and regularphysical activityare also important.
A registered dietitian can help you develop sustainable, personally tailored habits to maintain a healthy weight.
Diabetic-Friendly
Some consider xylitol to be a diabetes-friendly sweetener.
Xylitol has a low glycemic index, meaning it does not raiseblood sugar levelssignificantly. The average glycemic index of sucrose is 65 compared to 12 for xylitol.
Opting for xylitol instead of table sugar produces a reduced increase inblood glucose levels. For people takinginsulin, xylitol requires a smallerdosageto manageblood sugar.
Because xylitol has a limited effect onblood glucose, it triggers only a small amount ofinsulinto be released from thepancreas. Moreover, unlikeglucose, xylitol does not needinsulinto enter cells for removal from the bloodstream.
Some studies indicate that xylitol stimulates the release of GLP-1, which increases insulin levels and promotes greater insulin sensitivity.
More research is necessary to understand xylitol’s benefits in other areas of diabetes besides eliciting a reduced glycemic response.
Antimicrobial Properties
Bacteriaare rampant in the mouth. Oral bacteria ferment sugars from food to produce acid. This acid partially erodes tooth enamel, allowing bacteria to enter the tooth and create a cavity.
Oral bacteria cannot ferment xylitol.Streptococcus mutans(S. mutans) is a bacteria in the mouth associated with cavities.
Unlike other sugars, xylitol andS. mutanshave a unique relationship.S. mutanscannot ferment xylitol, and xylitol preventsS. mutansfrom attaching to the tooth surface.
Moreover, chewing xylitol gum reduces the amount ofS. mutansin the mouth, effectively helping to prevent tooth decay.
However,S. mutansmay become resistant to xylitol with long-term habitual usage. Some evidence suggests that the xylitol-resistantS. mutansbacteria are still less likely to produce cavities than their non-resistant counterparts.
According to some studies, xylitol is an effective antimicrobial agent against the oral yeast infectionCandida albicans.However, further research is necessary.
Bowel Function After Surgery
Multiple studies have shown that chewing xylitol gumfollowing surgeryrestores bowel function.Bowel function encompasses passing gas,bowel sounds, and bowel movements.
Some research shows that people who chew xylitol gum three times daily followinglaparoscopicsurgery or acesarean section (C-section)passgasand make bowel sounds sooner than those who do not use xylitol gum.
Other research shows no difference in initial bowel sounds between women who chew xylitol gum after aC-sectionand those who do not. However, xylitol gum shortened how much time passed before the first post-surgery bowel movement.
The beneficial effects of xylitol may be due to its impact on intestinal bacteria. However, additional research is necessary to understand its role in bowel function.
Avoid xylitol if you’re allergic to it or its components. Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Although generally well tolerated, there are some situations where xylitol gum may do more harm than good.
Digestive Effects
Theintestinesabsorb xylitol slowly. As they do, xylitol draws water into the gut, causing diarrhea.
People withirritable bowel syndrome (IBS)or those on alow-FODMAP dietshould be cautious of xylitol due to its gastrointestinal effects.
Despite these influential factors, the gut can adapt to higher quantities of xylitol. Individuals can build up a tolerance to prevent diarrhea and other side effects. Furthermore, fine-tuning how and when you take xylitol helps reduce the chances of diarrhea.
Toxicity in Pets
Xylitol impacts dogs differently than it does humans. Dogs release a significant amount of insulin when they consume xylitol. This causes a drop in blood sugar levels (hypoglycemia), which can be life-threatening if untreated.
Xylitol does not have as pronounced an effect on other animals. Similarly, other animals like cats may be less likely than dogs to consume foods containing xylitol.
Xylitol is as sweet as sucrose.It has the sweetest taste of all sugar alcohols, includingsorbitol,mannitol, anderythritol. Sorbitol and mannitol are about half as sweet as xylitol, whereas erythritol is roughly two-thirds as sweet.
Xylitol contains fewer calories than sucrose. One gram of sucrose has four calories compared to the 2.4 calories per gram of xylitol. Xylitol and sorbitol contain similar numbers of calories. However, xylitol is higher in calories than mannitol (1.5 calories per gram) and erythritol (zero calories).
Erythritol is easily digested and does not impact blood glucose or insulin.
Despite their similar calorie content, sorbitol and xylitol have different glycemic indices. On the glycemic index of 0 to 100 with pure glucose at 100, xylitol and sorbitol are 12 and 9, respectively.
Erythritol and mannitol have a glycemic index of zero.
The different calorie content, glycemic index, and chemical structures of xylitol and other sweeteners influence its usage, suitability, and risks.
Chewing gum that contains 5 grams or more of xylitol for 10 minutes three to five times daily improves dental health.Specifically, periodically chewing xylitol gum throughout the day prevents plaque accumulation.
Most xylitol in sugar-free chewing gum dissolves within three minutes of chewing. Therefore, chew the gum for at least three minutes to reap the benefits of xylitol. However, chewing the gum for extended periods may diminish the xylitol’s oral health benefits.
Though 5 grams of xylitol is the recommended amount for supporting dental health, dosages ranging from 10 to 30 grams are well tolerated in healthy individuals.
Significant individual variability influences xylitol tolerance. Some adults may be able to tolerate more than 200 grams of xylitol daily, provided the dosage is slowly increased and spaced out across the day.
Simply chewing xylitol gum provides health benefits. However, there are ways to optimize them.
Choosing Quality Products
Look for gum products that contain at least 5 grams of xylitol because this is the amount associated with oral health.
Xylitol is a low-calorie alternative sweetener. If you’re looking for a low-calorie food or chewing gum, double-check that the label does not contain other sweeteners. Other sweeteners do not offer the benefits xylitol does.
Combining With Dental Care
Xylitol gum with proper dental hygiene promotes good oral health.
Regularly brushing teeth prevents the buildup of biofilms likedental plaque,which contribute to cavities andperiodontal disease.
The Centers for Disease Control and Prevention recommends brushing your teeth twice andflossingonce daily for optimal oral health. Visit your dentist once yearly. Smoking andalcoholalso affect dental health —quit smokingand limit alcoholic beverages.
Chew xylitol gum between meals andtooth brushingas another layer ofprotection against dental plaque.
Summary
Xylitol is a low-calorie sweetener that can provide oral health, diabetes, and weight benefits.
Incorporating xylitol gum into your dental routine reduces plaque accumulation and cavity formation.
Xylitol is well tolerated for most individuals. Despite xylitol’s digestive side effects, people with irritable bowel syndrome may be able to tolerate it. Introduce xylitol gum into your diet slowly to limit any digestive effects.
If you have any concerns about xylitol gum, consult your healthcare provider.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Msomi NZ, Erukainure OL, Islam MS.Suitability of sugar alcohols as antidiabetic supplements: a review.J Food Drug Anal. 2021;29(1):1-14. doi:10.38212/2224-6614.3107Gasmi Benahmed A, Gasmi A, Arshad M, et al.Health benefits of xylitol.Appl Microbiol Biotechnol. 2020;104(17):7225-7237. doi:10.1007/s00253-020-10708-7Wölnerhanssen BK, Meyer-Gerspach AC, Beglinger C, et al.Metabolic effects of the natural sweeteners xylitol and erythritol: a comprehensive review.Crit Rev Food Sci Nutr. 2020;60(12):1986-1998. doi:10.1080/10408398.2019.1623757Tomonobu N, Komalasari NLGY, Sumardika IW, et al.Xylitol acts as an anticancer monosaccharide to induce selective cancer death via regulation of the glutathione level.Chem Biol Interact. 2020;324:109085. doi:10.1016/j.cbi.2020.109085Mäkinen KK.Gastrointestinal disturbances associated with the consumption of sugar alcohols with special consideration of xylitol: scientific review and instructions for dentists and other health-care professionals.Int J Dent. 2016;2016:5967907. doi:10.1155/2016/5967907World Health Organization.Oral health.World Health Organization.Sugars and dental caries.Söderling E, Pienihäkkinen K.Effects of xylitol chewing gum and candies on the accumulation of dental plaque: a systematic review.Clin Oral Investig. 2022;26(1):119-129. doi:10.1007/s00784-021-04225-8Okonkwo O, Zezoff D, Adeyinka A.Biochemistry, cholecystokinin. In: StatPearls. StatPearls Publishing; 2024.Veterans Affairs Whole Health Library.Understanding sweeteners.Nasseripour M, Newton JT, Warburton F, et al.A systematic review and meta-analysis of the role of sugar-free chewing gum onStreptococcus mutans.BMC Oral Health. 2021;21(1):217. doi:10.1186/s12903-021-01517-zRiley P, Moore D, Ahmed F, et al.Xylitol-containing products for preventing dental caries in children and adults.Cochrane Database Syst Rev. 2015;2015(3):CD010743. doi:10.1002/14651858.CD010743.pub2Salli K, Lehtinen MJ, Tiihonen K, et al.Xylitol’s health benefits beyond dental health: a comprehensive review.Nutrients. 2019;11(8):1813. doi:10.3390/nu11081813Elkan Kiyat Z, Kahyaoglu Sut H.The effect of xylitol gum chewing after cesarean on bowel functions: a randomized controlled study.J Perianesth Nurs. 2022;37(6):913-917. doi:10.1016/j.jopan.2022.03.003U. S. Food and Drug Administration.Paws off xylitol; It’s dangerous for dogs.Centers for Disease Control and Prevention.Oral health tips.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Msomi NZ, Erukainure OL, Islam MS.Suitability of sugar alcohols as antidiabetic supplements: a review.J Food Drug Anal. 2021;29(1):1-14. doi:10.38212/2224-6614.3107Gasmi Benahmed A, Gasmi A, Arshad M, et al.Health benefits of xylitol.Appl Microbiol Biotechnol. 2020;104(17):7225-7237. doi:10.1007/s00253-020-10708-7Wölnerhanssen BK, Meyer-Gerspach AC, Beglinger C, et al.Metabolic effects of the natural sweeteners xylitol and erythritol: a comprehensive review.Crit Rev Food Sci Nutr. 2020;60(12):1986-1998. doi:10.1080/10408398.2019.1623757Tomonobu N, Komalasari NLGY, Sumardika IW, et al.Xylitol acts as an anticancer monosaccharide to induce selective cancer death via regulation of the glutathione level.Chem Biol Interact. 2020;324:109085. doi:10.1016/j.cbi.2020.109085Mäkinen KK.Gastrointestinal disturbances associated with the consumption of sugar alcohols with special consideration of xylitol: scientific review and instructions for dentists and other health-care professionals.Int J Dent. 2016;2016:5967907. doi:10.1155/2016/5967907World Health Organization.Oral health.World Health Organization.Sugars and dental caries.Söderling E, Pienihäkkinen K.Effects of xylitol chewing gum and candies on the accumulation of dental plaque: a systematic review.Clin Oral Investig. 2022;26(1):119-129. doi:10.1007/s00784-021-04225-8Okonkwo O, Zezoff D, Adeyinka A.Biochemistry, cholecystokinin. In: StatPearls. StatPearls Publishing; 2024.Veterans Affairs Whole Health Library.Understanding sweeteners.Nasseripour M, Newton JT, Warburton F, et al.A systematic review and meta-analysis of the role of sugar-free chewing gum onStreptococcus mutans.BMC Oral Health. 2021;21(1):217. doi:10.1186/s12903-021-01517-zRiley P, Moore D, Ahmed F, et al.Xylitol-containing products for preventing dental caries in children and adults.Cochrane Database Syst Rev. 2015;2015(3):CD010743. doi:10.1002/14651858.CD010743.pub2Salli K, Lehtinen MJ, Tiihonen K, et al.Xylitol’s health benefits beyond dental health: a comprehensive review.Nutrients. 2019;11(8):1813. doi:10.3390/nu11081813Elkan Kiyat Z, Kahyaoglu Sut H.The effect of xylitol gum chewing after cesarean on bowel functions: a randomized controlled study.J Perianesth Nurs. 2022;37(6):913-917. doi:10.1016/j.jopan.2022.03.003U. S. Food and Drug Administration.Paws off xylitol; It’s dangerous for dogs.Centers for Disease Control and Prevention.Oral health tips.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Msomi NZ, Erukainure OL, Islam MS.Suitability of sugar alcohols as antidiabetic supplements: a review.J Food Drug Anal. 2021;29(1):1-14. doi:10.38212/2224-6614.3107Gasmi Benahmed A, Gasmi A, Arshad M, et al.Health benefits of xylitol.Appl Microbiol Biotechnol. 2020;104(17):7225-7237. doi:10.1007/s00253-020-10708-7Wölnerhanssen BK, Meyer-Gerspach AC, Beglinger C, et al.Metabolic effects of the natural sweeteners xylitol and erythritol: a comprehensive review.Crit Rev Food Sci Nutr. 2020;60(12):1986-1998. doi:10.1080/10408398.2019.1623757Tomonobu N, Komalasari NLGY, Sumardika IW, et al.Xylitol acts as an anticancer monosaccharide to induce selective cancer death via regulation of the glutathione level.Chem Biol Interact. 2020;324:109085. doi:10.1016/j.cbi.2020.109085Mäkinen KK.Gastrointestinal disturbances associated with the consumption of sugar alcohols with special consideration of xylitol: scientific review and instructions for dentists and other health-care professionals.Int J Dent. 2016;2016:5967907. doi:10.1155/2016/5967907World Health Organization.Oral health.World Health Organization.Sugars and dental caries.Söderling E, Pienihäkkinen K.Effects of xylitol chewing gum and candies on the accumulation of dental plaque: a systematic review.Clin Oral Investig. 2022;26(1):119-129. doi:10.1007/s00784-021-04225-8Okonkwo O, Zezoff D, Adeyinka A.Biochemistry, cholecystokinin. In: StatPearls. StatPearls Publishing; 2024.Veterans Affairs Whole Health Library.Understanding sweeteners.Nasseripour M, Newton JT, Warburton F, et al.A systematic review and meta-analysis of the role of sugar-free chewing gum onStreptococcus mutans.BMC Oral Health. 2021;21(1):217. doi:10.1186/s12903-021-01517-zRiley P, Moore D, Ahmed F, et al.Xylitol-containing products for preventing dental caries in children and adults.Cochrane Database Syst Rev. 2015;2015(3):CD010743. doi:10.1002/14651858.CD010743.pub2Salli K, Lehtinen MJ, Tiihonen K, et al.Xylitol’s health benefits beyond dental health: a comprehensive review.Nutrients. 2019;11(8):1813. doi:10.3390/nu11081813Elkan Kiyat Z, Kahyaoglu Sut H.The effect of xylitol gum chewing after cesarean on bowel functions: a randomized controlled study.J Perianesth Nurs. 2022;37(6):913-917. doi:10.1016/j.jopan.2022.03.003U. S. Food and Drug Administration.Paws off xylitol; It’s dangerous for dogs.Centers for Disease Control and Prevention.Oral health tips.
Msomi NZ, Erukainure OL, Islam MS.Suitability of sugar alcohols as antidiabetic supplements: a review.J Food Drug Anal. 2021;29(1):1-14. doi:10.38212/2224-6614.3107
Gasmi Benahmed A, Gasmi A, Arshad M, et al.Health benefits of xylitol.Appl Microbiol Biotechnol. 2020;104(17):7225-7237. doi:10.1007/s00253-020-10708-7
Wölnerhanssen BK, Meyer-Gerspach AC, Beglinger C, et al.Metabolic effects of the natural sweeteners xylitol and erythritol: a comprehensive review.Crit Rev Food Sci Nutr. 2020;60(12):1986-1998. doi:10.1080/10408398.2019.1623757
Tomonobu N, Komalasari NLGY, Sumardika IW, et al.Xylitol acts as an anticancer monosaccharide to induce selective cancer death via regulation of the glutathione level.Chem Biol Interact. 2020;324:109085. doi:10.1016/j.cbi.2020.109085
Mäkinen KK.Gastrointestinal disturbances associated with the consumption of sugar alcohols with special consideration of xylitol: scientific review and instructions for dentists and other health-care professionals.Int J Dent. 2016;2016:5967907. doi:10.1155/2016/5967907
World Health Organization.Oral health.
World Health Organization.Sugars and dental caries.
Söderling E, Pienihäkkinen K.Effects of xylitol chewing gum and candies on the accumulation of dental plaque: a systematic review.Clin Oral Investig. 2022;26(1):119-129. doi:10.1007/s00784-021-04225-8
Okonkwo O, Zezoff D, Adeyinka A.Biochemistry, cholecystokinin. In: StatPearls. StatPearls Publishing; 2024.
Veterans Affairs Whole Health Library.Understanding sweeteners.
Nasseripour M, Newton JT, Warburton F, et al.A systematic review and meta-analysis of the role of sugar-free chewing gum onStreptococcus mutans.BMC Oral Health. 2021;21(1):217. doi:10.1186/s12903-021-01517-z
Riley P, Moore D, Ahmed F, et al.Xylitol-containing products for preventing dental caries in children and adults.Cochrane Database Syst Rev. 2015;2015(3):CD010743. doi:10.1002/14651858.CD010743.pub2
Salli K, Lehtinen MJ, Tiihonen K, et al.Xylitol’s health benefits beyond dental health: a comprehensive review.Nutrients. 2019;11(8):1813. doi:10.3390/nu11081813
Elkan Kiyat Z, Kahyaoglu Sut H.The effect of xylitol gum chewing after cesarean on bowel functions: a randomized controlled study.J Perianesth Nurs. 2022;37(6):913-917. doi:10.1016/j.jopan.2022.03.003
U. S. Food and Drug Administration.Paws off xylitol; It’s dangerous for dogs.
Centers for Disease Control and Prevention.Oral health tips.
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