A registered dietitian nutritionist explains the safety and benefits.
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.
Grace Cary / Getty Images
Xylitol can also be made artificially from xylan, a component (part) of beechwood and birch wood.
Xylitols 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 gums benefits, uses, and safety facts.
Grace Cary / Getty Images
What Is Xylitol Gum?
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.
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.
Moreover, one study observed minimal side effects with 430 grams of xylitol daily for two months.
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.
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.
Still, xylitol-containing foods and mouth rinses provide oral benefits by reducing germs andbiofilmscontributing totooth decay.
Weight Management
Xylitols effect on weight management is based on several factors.
Some research indicates that xylitol reduces food intake by slowing food movement through yourdigestive system(gastric emptying).
GLP-1 receptors in the gut activate areas of the brain that promote satiety.
Still, other research implies that xylitols 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.
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.
Moreover, unlikeglucose, xylitol does not needinsulinto enter cells for removal from the bloodstream.
More research is necessary to understand xylitols 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.
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.
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.
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.
Risks and Considerations
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.
The digestive effects of xylitol are highly individualized.
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.
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.
Erythritol is easily digested and does not impact blood glucose or insulin.
Despite their similar calorie content, sorbitol and xylitol have different glycemic indices.
Erythritol and mannitol have a glycemic index of zero.
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 xylitols oral health benefits.
Significant individual variability influences xylitol tolerance.
Practical Tips
Simply chewing xylitol gum provides health benefits.
However, there are ways to optimize them.
Xylitol is a low-calorie alternative sweetener.
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.
2016;2016:5967907. doi:10.1155/2016/5967907
World Health Organization.Oral health.
World Health Organization.Sugars and dental caries.
2022;26(1):119-129. doi:10.1007/s00784-021-04225-8
Okonkwo O, Zezoff D, Adeyinka A.Biochemistry, cholecystokinin.
StatPearls Publishing; 2024.
Veterans Affairs Whole Health Library.Understanding sweeteners.
2015;2015(3):CD010743.
Centers for Disease Control and Prevention.Oral health tips for adults.
