Avoid sugar free gum: Chew this instead

Chewing gum is a popular habit for freshening breath, not to mention that some people find the minty taste of gum to ease digestion, satisfy cravings, and even help them focus.

While chewing sugar-free gum may seem like a healthier alternative to sugar-sweetened gums or other treats, making it a habit could potentially pose hidden risks to your health, particularly your oral health.

In this article, we explore why sugar-free gum—which is often sweetened with artificial sweeteners and contains other additives—may be problematic for tooth decay, gums, and digestive and metabolic health.

Is sugar-free gum bad for your teeth?

One of the main concerns when chewing sugar-free gum is its effect on tooth enamel and long-term oral hygiene.

While sugar-free options do not contain sugar, they're instead often sweetened with artificial sweeteners. Artificial sweeteners commonly found in sugar-free gum include: ‌¹

• Aspartame

• Xylitol

• Sorbitol

• Mannitol

• Sucralose

• Stevia (though it’s a natural sweetener, it's often used in sugar-free products)

These ingredients are “generally regarded as safe” by health organizations, including the U.S. Food and Drug Administration (FDA), but they can still have a negative impact on oral health and contribute to other issues.‌¹

For example, research has shown that some sugar alcohols like sorbitol can affect the balance of bacteria in the mouth in a way that may encourage the growth of different types of bacteria that can potentially contribute to issues like tooth decay and gum disease.‌²

Additionally, while xylitol has been shown to inhibit cavity-causing bacteria, its benefits are less effective if it is consumed in excess or without proper oral hygiene habits like flossing and brushing.³⁴

What do artificial sweeteners do?

Artificial sweeteners, including aspartame and sugar alcohols such as xylitol and mannitol, are widely used in sugar-free gum to provide sweetness without adding additional calories.

These ingredients do not contribute directly to tooth decay in the same way that regular sugar does (sugar feeds harmful bacteria in the mouth, which produce acids as a byproduct, and these acids can erode tooth enamel, leading to cavities, tooth decay, and weakened dental health over time). ‌⁵

That said, there are still potential risks associated with artificial sweetener consumption, including for oral health, digestion, and more. Potential risks associated with artificial sweetener consumption can include:

1. Negative impact on oral health

The American Dental Association (ADA) recognizes sugar-free gum with ADA Seal as beneficial for oral health, particularly in terms of reducing bad breath and improving saliva production (which can help to relieve dry mouth).⁶ However, this doesn’t mean that all sugar-free gum is free of risks or as beneficial for your teeth as it might seem.

Gum can often help with bad breath and saliva production, but the frequent consumption of sugarless gum containing sorbitol, xylitol, or aspartame can have unwanted effects due to how these compounds disrupt the natural balance of bacteria in your mouth.

By reducing “good bacteria” in your mouth's microbiome and encouraging the growth of harmful bacteria, these sweeteners can potentially lead to tooth decay and weakening of tooth enamel.‌³

On the other hand, there is evidence, including from one review with multiple clinical trials, showing that xylitol gum helps reduce plaque buildup on teeth, especially compared to other types of gum, like sorbitol gum or no gum at all. ⁷ Reducing dental plaque is important because plaque is a sticky film of bacteria that forms on your teeth—and If not removed through regular brushing and flossing, plaque can lead to problems like tooth decay and cavities.

2. Digestive upset

The body does not fully absorb many sugar alcohols, and their consumption can lead to gastrointestinal issues such as bloating, diarrhea, and discomfort, especially when consumed in large amounts.‌⁸

Xylitol and other sweeteners in sugar-free gum can disrupt the gut microbiome when consumed in excess, potentially leading to digestive issues and contributing to conditions like irritable bowel syndrome (IBS).

3. Cravings for sweets and potential weight gain

Some people find that chewing sugar-free gum can help with weight loss by curbing cravings for sugary snacks. However, while gum helps some to eat less, this isn’t always the case, and it should be used in moderation to avoid potential side effects, including increasing cravings over time.

Excessive use of artificial sweeteners can lead to cravings for more sweet foods in some people, which may cause them to consume more sugar or refined foods, negating the intended benefits of sugar-free gum.

Research has also raised concerns about the long-term effects of artificial sweeteners, suggesting that they may contribute to weight gain and an imbalance in the body's insulin response.‌⁹

Some studies suggest that these sweeteners may alter the brain’s response to sweetness, leading to increased cravings for sugary foods and overeating, which can contribute to weight gain over time.

Additionally, some artificial sweeteners may affect insulin sensitivity, potentially leading to insulin resistance, a key risk factor for metabolic diseases such as type 2 diabetes and cardiovascular conditions.

The better alternative: natural gum resins like mastic gum

If you're looking for a healthier alternative to sugar-free gum, natural gum resins like Mastic gum are an excellent option. Unlike sugar-free gum, Mastic gum does not contain artificial sweeteners or sugar alcohols, making it a safer choice for your oral health.

Mastic gum is derived from the resin of the Pistacia lentiscus tree and is packed with natural anti-inflammatory and antioxidant properties, which help protect your oral hygiene and promote healthy teeth and gums. It also has natural antibacterial benefits, which can aid in preventing gum disease and tooth decay, making it a natural alternative to modern, sugar-free chewing gum.‌[^10][^11]

Additionally, Mastic gum has been used for centuries by cultures around the world for its medicinal properties, supporting not only oral health but also digestive health, for example, by fighting ulcers and digestive issues. You can learn more about mastic gum's many benefits here.

Unlike sugarless gum, Mastic gum can also be a more effective option for freshening breath without the side effects associated with artificial sweeteners. While mastic gum is generally very safe, if you have a history of TMJ or oral health problems, it’s best to speak with a healthcare professional before adding Mastic gum to your routine.

Conclusion

While sugar-free gum may seem like a better option for your teeth and oral health, it can come with significant downsides, including digestive discomfort, potential dry mouth, cravings for sweets, and negative effects on tooth enamel.

The artificial sweeteners used in these gums, such as xylitol, aspartame, and sorbitol, are often linked to digestive issues and may affect the natural bacteria in your mouth. For those seeking a healthier alternative, natural gum resins like Mastic gum offer an effective solution without the risks associated with synthetic ingredients.

This article originally appeared online in 2025; it was most recently updated on March 27, 2025, to include current information.

Jillian Levy

Jillian Levy is a seasoned health writer and certified health coach with a decade of experience crafting informative content for leading health, wellness, and personal development brands.

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