Gluten is a protein found in grains like wheat, barley and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause serious health issues like inflammation, fatigue, and digestive distress. This means reading ingredient labels carefully to avoid gluten, even in surprising places like gum.
The good news is that most gums are naturally gluten-free. However, some gums contain gluten-based ingredients like wheat starch or barley malt extract. Understanding which gums are safe and which to avoid is important for anyone following a gluten-free diet.
What is Gluten?
Gluten is a general name for the proteins found in wheat, barley, rye and other related grains. The two main proteins in gluten are:
– Gliadin – gives bread the ability to rise and have a chewy texture
– Glutenin – provides elasticity and strength to dough
When flour is mixed with water, these two proteins bond together and form gluten. This gives many types of baked goods their soft, chewy texture.
However, for people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that attacks and damages the small intestine. This can cause symptoms like:
- Diarrhea, constipation, bloating
- Abdominal pain and cramping
- Fatigue, joint pain, headaches
- Skin rashes
- Anemia, nutrient deficiencies
Over time, the intestinal damage makes it difficult to absorb important nutrients like protein, fat, carbohydrates, vitamins and minerals.
The only treatment for celiac disease is to completely remove gluten from the diet. For those with gluten sensitivity, eliminating gluten may help manage symptoms. This means reading ingredient labels very carefully and avoiding any product containing wheat, barley, rye or related grains.
Are Gums Naturally Gluten-Free?
Most gums are naturally gluten-free. Gum base, the main ingredient in chewing gum, is made from rubber tree sap mixed with softeners like glycerin or vegetable oils. No grains containing gluten are used.
However, some gums may contain additional ingredients that do contain gluten. These include:
- Wheat starch
- Maltodextrin
- Dextrin
- Barley malt
- Malt extract
- Malt syrup
Wheat starch is an additive made from wheat flour that is sometimes used to give gum a lighter, fluffier texture. Maltodextrin can be derived from wheat or barley and may also contain gluten.
Dextrin is a carbohydrate produced by heating starch. It may come from wheat or other gluten sources. Barley malt, malt extract and malt syrup are derived from barley and contain gluten.
So even though plain gum base is gluten-free, these additional ingredients may add gluten back into the final gum product. Checking labels is a must for gluten-free consumers.
What Brands of Gum are Gluten-Free?
Here is a list of some popular gum brands that are gluten-free:
Orbit
- Orbit Spearmint
- Orbit Sweet Mint
- Orbit Bubblemint
- Orbit White
- Orbit Peppermint
- Orbit Cinnamon
Orbit gums are gluten-free, according to their website’s allergen information. They use ingredients like gum base, sugar, glycerin, softeners, flavors and colors.
Trident
- Trident Spearmint
- Trident Peppermint
- Trident Green Apple
- Trident Cinnamon
- Trident Layers (all flavors)
- Trident White
- Trident Tropical Twist
Trident does not use any gluten-containing ingredients. Their gums are made with gum base, sweeteners, softeners, flavors and other gluten-free ingredients according to their allergen information.
Extra
- Extra Spearmint
- Extra Peppermint
- Extra Sweet Watermelon
- Extra Cinnamon
Extra gum is also gluten-free, made only with gum base, sugars, corn syrup, natural and artificial flavors, softeners and colors that do not contain gluten.
Stride
- Stride Spearmint
- Stride Sweet Cinnamon
- Stride Mystery Flavor
- Stride Tropical
The Stride brand is gluten-free according to their allergen information. They use traditional gum ingredients like gum base, sweeteners, softeners, flavors and colors that are all gluten-free.
5
- 5 Rain
- 5 Cobalt
- 5 React
- 5 Cirrus
- 5 Zephyr
- 5 Flare
5 gum uses gum base, sugar, corn syrup, natural flavors, softeners and colors in their recipe. None of their gums contain gluten.
Dentyne
- Dentyne Fire
- Dentyne Ice
- Dentyne Pure Peppermint
- Dentyne Cinnamon
Dentyne gums do not contain gluten, according to their allergen and ingredient information. They are made with traditional gum ingredients that are gluten-free.
Bubble Yum
- Bubble Yum Original
- Bubble Yum Cotton Candy
Bubble Yum uses gluten-free gum base, corn syrup, sugar, softeners, flavors and colors to make their gums. They do not contain any gluten ingredients.
Juicy Fruit
- Juicy Fruit Original
- Juicy Fruit Strawberry
Juicy Fruit gum is gluten-free, made with regular gum base and flavors. None of their gums contain gluten.
Gums to Avoid
While most major gum brands are gluten-free, there are a few varieties that contain gluten ingredients:
Trident Layers Daiquiri Ice
Trident Layers Daiquiri Ice gum contains wheat starch, a gluten ingredient. All other Trident gums are gluten-free.
Chiclets
Chiclets contain maltodextrin made from wheat or barley. Their ingredient information warns the gum may contain gluten.
Bubble Tape
Bubble Tape bubble gum lists wheat starch as an ingredient. This makes it unsafe for gluten-free diets.
Big League Chew
Some flavors of Big League Chew also contain wheat starch, barley malt and other gluten ingredients. Always check labels to be sure.
If you see words like wheat, barley, rye, malt or starch listed in the ingredients, it’s best to avoid that gum to stay gluten-free. When in doubt, contact the manufacturer to ask about possible gluten sources.
Reading Gum Labels for Gluten
Reading ingredient labels carefully is key when you need to avoid gluten. Here are some tips:
- Scan for any mention of wheat, barley, rye, malt, starch or dextrin. These typically indicate a gluten source.
- Beware of terms like “natural flavors” or “spices.” Manufacturers are not required to disclose the exact source.
- Look for a “gluten-free” label for extra assurance. Products certified gluten-free must contain less than 20 parts per million gluten.
- Check manufacturer websites for allergen and gluten information if you can’t find it on the label.
- Call or email the company if you still have any doubts about ingredients.
Gum packaging frequently changes, so don’t assume a brand is always gluten-free. Check the label every time to confirm the ingredients. If unsure, it’s always safest to avoid that gum.
Can Chewing Gum Help with Gluten Digestion?
Some research indicates that chewing gum may help support digestion after eating foods that contain gluten.
One study found that chewing gum increased saliva production after a meal. This helped reduce gastroesophageal reflux, which is common in those with celiac disease. The extra saliva may aid digestion and reduce acid reflux symptoms.
Another study showed chewing gum improved motility in the esophagus after eating bread. Better esophageal motility can support digestion and prevent food from coming back up.
While gum cannot “neutralize” gluten or prevent all digestion issues, the extra saliva production may provide some benefit after accidentally consuming gluten. More research is still needed to fully understand how gum interacts with gluten digestion.
Of course, the gum must be 100% gluten-free to receive any potential benefits. Those avoiding gluten should be very cautious with ingredients and labels first.
Tips for Using Gum to Aid Gluten Digestion
- Choose a gluten-free gum like orbit, trident or extra.
- Chew gum for 20-30 minutes after eating foods that contain some gluten.
- Sugar-free gum may reduce excess gas production.
- Mint-flavored gum can soothe digestive upset.
- Avoid overdoing it. Too much gum can lead to bloating or diarrhea.
While not a cure, gluten-free gum may support digestion when trace gluten accidentally gets consumed. Talk to your doctor to see if using gum after meals is appropriate.
Making Your Own Gluten-Free Gum
It’s also possible to make homemade gluten-free gum if you want to fully control the ingredients. Here is a simple recipe to try:
Ingredients
- 1 tablespoon gelatin powder (look for gluten-free brands)
- 2 tablespoons honey or maple syrup
- 1/2 teaspoon cinnamon (optional)
Instructions
- In a small saucepan, mix the gelatin powder, honey/maple syrup and cinnamon if using.
- Heat the mixture over medium, stirring frequently until melted and smooth.
- Remove from heat and allow to firm up for 5 minutes.
- Once slightly set, start chewing the gum. Store any extra in a sealed container in the fridge.
You can also add a drop of peppermint or fruit extract for different flavors. Stevia or xylitol make good sugar-free alternatives to honey as well.
This simple gum recipe avoids any risk of gluten while letting you customize flavors. Just be sure to use a gluten-free gelatin brand validated with testing.
Other Gluten-Free Gum Options
Besides the major gum brands, there are some smaller gluten-free gum companies to consider trying:
Simply Gum
Simply Gum makes gums with organic ingredients like chicle, mint, ginger, maple syrup, rice and fruit extracts. They are certified gluten-free.
Neuro
Neuro specializes in functional gums that support focus, sleep and stress relief. They use gluten-free ingredients and confirm their gum is gluten-free on the website.
Organic India Tulsi Gum
This gum contains adaptogenic herbs like holy basil along with gluten-free ingredients. It helps promote calm and focus.
PÜR
PÜR makes gums with natural sweeteners and gluten-free ingredients. Their gums are certified gluten-free and vegan.
Trying gums from ethical brands provides another great gluten-free option. Just remember to always check for recent gluten information.
FAQs
Are all gum products gluten-free?
No, not all gums are gluten-free. While gum base itself is gluten-free, some gums contain ingredients like wheat starch that do contain gluten. Checking labels is important.
What ingredients signal a gum contains gluten?
Watch for words like wheat starch, barley malt, dextrin, maltodextrin or unlabeled starch. Anything derived from wheat, barley or rye likely contains gluten.
Is gluten-free gum digestible?
Yes, the gum base and other ingredients used in gluten-free gum are digestible and safe to swallow. However, gum is intended to be chewed and then discarded once flavor is gone.
Can too much gum irritate my digestive system?
Large amounts of gum can potentially cause gas, bloating or diarrhea. Moderation is key, so stick to 1-2 pieces per day max if you have a sensitive stomach.
Does chewing gum help eliminate gluten from the body?
No, gum does not remove gluten from the body once you ingest it. Going gluten-free through diet is the only way to eliminate gluten. However, gum may potentially aid digestion after being “glutened.”
The Bottom Line
Most gums are naturally gluten-free, but some added ingredients like wheat starch can introduce gluten back into the final product. Reading labels carefully and looking for “gluten-free” certification provides the best assurance that a gum is safe. Sticking to major brands like Orbit, Trident, Extra and 5 is generally a good bet for gluten-free consumers. While not a cure, preliminary research also shows that chewing gluten-free gum after a meal may aid digestion in those cutting out gluten. Overall, most people following a gluten-free diet can keep enjoying gum, as long as they choose varieties confirmed as gluten-free.
