What Happens to Your Body When You Add Xylitol Gum to Your Diet

Xylitol gum is a sugar-free chewing gum sweetened with xylitol, a sugar alcohol that exists naturally but can also be made artificially. Among the health benefits of xylitol gum is that it can prevent cavities and improve oral health.

1. Improved Dental Health

Chewing sugar-free gum, such as xylitol gum, is an effective method for preventing cavities. 

Cavities occur when dental plaque accumulates and bacteria in the plaque ferment sugars from food, producing acid that erodes tooth enamel. But oral bacteria cannot ferment xylitol.

Regularly consuming xylitol reduces cavities. 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 of plaque.

According to some research, xylitol gum is more effective at reducing dental caries than mouth rinses, toothpaste, tablets, or candies containing xylitol.

2. Assists Weight Management

Xylitol’s effect on weight management is based on several factors. Some research indicates that xylitol reduces food intake by slowing food movement through your digestive system (gastric emptying). 

Studies suggest that xylitol contributes to weight management by increasing the production of two hormones related to fullness (satiety): cholecystokinin (CCK) and glucagon-like peptide 1 (GLP-1).

• CCK affects satiety and weight in two ways: it influences gastric emptying and promotes the release of leptin, 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.

3. Is a Diabetes-Friendly Sweetener

Some consider xylitol to be a diabetes-friendly sweetener. Xylitol has a low glycemic index, meaning it does not raise blood sugar levels significantly. The average glycemic index of sucrose is 65 compared to 12 for xylitol. 

Opting for xylitol instead of table sugar produces a reduced increase in blood glucose levels. For people taking insulin, xylitol requires a smaller dosage to manage blood sugar. 

Because xylitol has a limited effect on blood glucose, it triggers only a small amount of insulin to be released from the pancreas. Moreover, unlike glucose, xylitol does not need insulin to 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.

4. Restores Bowel Function After Surgery

Multiple studies have shown that chewing xylitol gum following surgery restores bowel function. Bowel function encompasses passing gas, bowel sounds, and bowel movements. 

Some research shows that people who chew xylitol gum three times daily following laparoscopic surgery or a cesarean section (C-section) pass gas and make bowel sounds sooner than those who do not use xylitol gum. 

Other research shows no difference in initial bowel sounds between people who chew xylitol gum after a C-section and those who do not. However, xylitol gum shortened the time that 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.

5. It May Produce Diarrhea

The intestines absorb xylitol slowly. As they do, xylitol draws water into the gut, causing diarrhea.

People with irritable bowel syndrome (IBS) or those on a low-FODMAP diet should be cautious of xylitol due to its gastrointestinal effects.

The digestive effects of xylitol are highly individualized. Moreover, diarrhea and other digestive effects can be affected by the following factors:

• Weight
• Meal history
• Dosage
• Whether xylitol is consumed with food or on its own
• Quantity of food eaten before or after using xylitol

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.

What Is Xylitol?

Xylitol is a single-molecule (monosaccharide) sugar alcohol. In addition to natural and commercial sources, the body produces small amounts of xylitol through carbohydrate metabolism. Xylitol gum is a sugar-free chewing gum sweetened with xylitol.

One gram of xylitol contains about 2.4 calories. Xylitol is a lower-calorie sweetener 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.

Is Xylitol Safe?

Xylitol is relatively safe:

• Side effects: Adverse side effects are gastrointestinal, including diarrhea, gas, and bloating.
• Does not cause cancer: Contrary to some beliefs, xylitol does not cause cancer. Preliminary animal studies suggest xylitol may prevent the spread of cancer.
• Toxic to dogs: Dogs release a significant amount of insulin when they consume xylitol. This causes a drop in blood sugar levels, which can be life-threatening if untreated. It does not have as pronounced an effect on other animals. Animals like cats may be less likely than dogs to consume foods containing xylitol.

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):

• 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 of diarrhea. For a person weighing 135 pounds, 0.3 g/kg BW equals 18 grams of xylitol daily.
• 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.
• It is possible to develop a tolerance to xylitol. Still, regular bouts of diarrhea may negatively affect health, impacting electrolyte levels and nutrient absorption.

How Should You Use Xylitol Gum?

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.

Combining With Dental Care

The Centers for Disease Control and Prevention recommends brushing your teeth twice and flossing once daily for optimal oral health. Visit your dentist once a year. Smoking and alcohol also affect dental health —quit smoking and limit alcoholic beverages. 

Xylitol Compared to Other Sweeteners

Xylitol is as sweet as sucrose. It has the sweetest taste of all sugar alcohols, including sorbitol, mannitol, and erythritol. Sorbitol and mannitol are about half as sweet as xylitol, whereas erythritol is roughly two-thirds as sweet.

Xylitol contains fewer calories than sucrose per gram:

• Sucrose: 4 calories
• Xylitol: 2.4 calories
• Sorbitol: 2.4 calories
• Mannitol: 1.5 calories
• Erythritol: 0 calories

Despite their similar calorie content, sorbitol and xylitol have different glycemic indices:

• Glucose: 100
• Xylitol: 12
• Sorbitol: 9
• Mannitol: 0
• Erythritol: 0

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 by most individuals, but can have digestive side effects, including diarrhea.