If you’re familiar with that burning pain in your chest or a sour taste crawling up the back of your throat (usually at the most inopportune times), then you already know how uncomfortable acid reflux or GERD (gastroesophageal reflux disease) can be. 

Treatments may be plentiful but they’re not always enough, and you might be surprised to learn that chewing gum can help to ease acid reflux.

Yes, you read that right.

Chewing gum increases saliva production, which helps to neutralize acid production on its own, but swallowing also helps to keep the acid down where it belongs.

Don’t just reach for the nearest pack, however. A chewing gum’s flavor and ingredients both play a role in how effective it is (or isn’t) against acid reflux, and some can potentially make things worse.

When selecting a chewing gum for acid reflux:

• Opt for sugar-free, but choose one sweetened with Stevia, monk fruit, allulose, or acesulfame potassium.
• Avoid chewing gum too frequently if sweetened with xylitol, aspartame, and saccharin, as these can cause digestive issues in some. Erythritol is generally better tolerated.
• Avoid peppermint, as that can make symptoms of acid reflux and GERD worse; spearmint is best if you need a minty fresh flavor.
• Chewing gum that specifically contains bicarbonate or alginate can help to reduce symptoms of acid reflux. 

Acid Reflux Gum Recommendations At A Glance

Product	Sweetener	Best Flavors	Price	Other Key Feature
Reflux Gourmet	Sorbitol, maltitol, xylitol, Stevia	Berry Soothe, Tropical Soothe	$22.00 (pack/30 pieces)	Formulated with sodium bicarbonate, alginates, and aloe
Simply Gum	Plant-based xylitol (has some sugar-based options too)	Spearmint and several others	$15.99 (6-pack/15 pieces each)	Uses sustainable tree sap (chicle) as a gum base
Pür	Xylitol	Bubblegum, chocolate mint, 6 others	$4.49 (pack/55 pieces)	—
Stevita Hum	Stevia and xylito	Fruit, spearmint, cinnamon, peppermint, bubblegum	$2.00 (pack/12 pieces each	—
Refresh	Stevia and xylitol	Peach, raspberry, 4 others	$17.99 (6-pack/12 pieces each)	Uses organic ingredients, including the flavorings and colorings

What To Know About Chewing Gum And Acid Reflux

If you’re living with acid reflux or GERD, you’ve likely been advised to chew gum after meals because it offers more benefits than simply freshening your breath.

Studies have found that chewing gum after a meal can help to reduce reflux, although a general consensus on the amount of time hasn’t been established; one study involved an hour of chewing gum, while another involved 30 minutes.

Both saw positive results among those with reflux.

Chewing gum stimulates saliva production, which can help to neutralize stomach acid, but the act of swallowing repeatedly also helps to keep that acid where it belongs: in your stomach. 

Additionally, chewing gum has been found to help reduce stress and anxiety, both of which are associated with GERD.

Can Any Chewing Gum Help Acid Reflux?

Technically, yes, just about any type of chewing gum can potentially help your acid reflux, although some are better than others.

The very best types of gum for acid reflux are those without peppermint that are also sugar-free.

Peppermint oil has muscle-calming effects that can cause the lower esophageal sphincter to relax, making symptoms of acid reflux and GERD worse. Spearmint, on the other hand, has been shown to have “no effect on LES pressure or acid reflux,” and may be a safer option if you prefer a strong mint-flavored chewing gum.

Studies have also found correlations between sugar intake and acid reflux. Eating less sugar can improve esophageal acid pH, along with symptoms (and frequency) of acid reflux.

While sugar-free gum is best when you’re dealing with acid reflux, not all sugar substitutes are created equal.

Xylitol is a common sweetener used in sugar-free chewing gum, but ingesting too much can lead to gastrointestinal disturbances (such as gas or diarrhea) in some.

Plenty of people eat and drink things containing high amounts of xylitol without experiencing these issues, but it’s worth noting in case you’re sensitive to it. 

If you need to avoid xylitol, studies have found that erythritol is less likely to cause gastrointestinal problems, and Stevia, monk fruit, allulose, or acesulfame potassium are also great alternatives.

Best Chewing Gum To Try When You’ve Got Acid Reflux

Whether you enjoy basic bubble gum, refreshing mint, sweet fruit, or something a little more decadent, you’ll find the perfect chewing gum to try below, starting with my absolute top pick.

Reflux Gourmet

Also known as RxG Gum, Reflux Gourmet is a functional chewing gum formulated using scientifically proven ingredients that aid your digestive system.

RxG takes a comprehensive approach to its formulation to reduce the frequency and intensity of acid reflux, and that’s what really sets this one far apart from the rest of the chewing gums in this list.

Reflux Gourmet’s gum includes sodium bicarbonate (all-natural baking soda) as an ingredient to neutralize stomach acids, which not only relieves acid reflux, but heartburn and chest pain after meals. 

Reflux Gourmet uses a proprietary alginate blend that’s designed to reduce reflux symptoms. Studies have shown that alginates, which are derived from algae in the sea, are an effective treatment for acid reflux and GERD compared to not only placebo, but antacids.

Reflux Gourmet’s formula also includes aloe, which reduces the frequency of GERD symptoms, along with celery and ginger roots to promote digestive health.

This is clearly not your average chewing gum.

While it isn’t one you’d reach for in a pinch to simply freshen your breath, it’s the very best chewing gum for those dealing with symptoms of acid reflux and GERD, hands-down.

Reflux Gourmet Pros:

• Formulated with sodium bicarbonate, alginates, and aloe, all of which are scientifically proven to aid in the treatment of acid reflux and GERD
• Sugar-free (sorbitol, maltitol, xylitol, Stevia)
• Gluten-free and vegan
• No aspartame

Reflux Gourmet Cons:

• For chewing gum, it’s on the pricey side ($22 for 30 pieces)
• Limited flavor options: Berry Soothe or Tropical Soothe
• Contains xylitol

Simply Gum

If you’re looking for a mint gum, Spearmint from Simply Gum is a great one to reach for because it’s fresh, light, and sugar-free.

Plus, all of Simply Gum’s products use chicle, a type of tree sap, instead of synthetic plastics in its gum base.

(And yes, I really do mean synthetic plastics. Gum base, believe or not, is generally made from polyvinyl acetate, which gives it that soft chewy texture.)

Using “good ingredients only,” Simply Gum lives up to its brand name in every way, keeping the list short but delivering a stellar chewing gum you can feel good about… especially if you have a habit of accidentally swallowing it.

You’ll find both sugarless and sugared gum varieties, but the list of sugar-free options is notably smaller compared to the latter.

Simply Gum even carries a great-tasting ginger chewing gum, but it’s not sugar-free, unfortunately.

Simply Gum Pros:

• Doesn’t use a traditional “gum base,” favoring sustainable tree sap (chicle) sourced from Central America
• Soft texture
• Small box for easy on-the-go
• Carries several flavors, including sugar-free 
• No aspartame

Simply Gum Cons:

• Flavor isn’t long-lasting
• Overall ginger flavor may be weak, for some
• Sugar-free gum flavors contain xylitol, which can trigger GI discomfort in some

Pür 

Offering several flavors to choose from, including spearmint, bubblegum, chocolate mint, and cinnamon, Pür’s chewing gums are sugar free without the use of aspartame.

In fact, their motto is “We Kick Aspartame Worldwide.”

With eight sugar-free gum flavors as of this writing, Pür is perfect when you’re craving a piece of gum that’s a little outside-of-the-box in terms of flavor. The chocolate mint, in particular, is a decadent, dessert-like option if you tend to have a bit of a sweet tooth after dinner.

That said, the mint falls under the “natural flavors” ingredient in the list, so if peppermint aggravates your reflux, this might be one to skip, just in case.

Overall, Pür is an incredibly popular chewing gum brand that I like for its simplicity, flavor, and price point.

Pür Pros:

• All flavor options are sugar-free and without aspartame
• The price is lower compared to our top two picks in this list
• Offers eight long-lasting flavor varieties as of this writing

Pür Cons:

• Does not specify what “natural flavors” are used for the mint varieties
• Contains xylitol

Stevita Hum 

As the brand name might suggest, the primary sweetener used in all of Stevita’s products is Stevia, sourced from a growing cooperative in Brazil.

Hum is Stevita’s line of organic chewing gums, which are available in Spearmint, Fruit, Cinnamon, Bubblegum, and Peppermint flavors.

As with Pür, the mints are listed as “natural flavors,” although it’s probably safe to say that the Spearmint is derived from spearmint, rather than peppermint, so it’s reflux-friendly.

If mint isn’t your jam after dinner, the Fruit flavor offers a nice subtle sweetness that’ll satisfy your cravings for dessert, at just 5 calories per serving.

Stevita Hum Pros:

• Sweetens with a blend of Stevia and xylitol
• Five flavors to choose from
• Very low price point

Stevita Hum Cons:

• Does not specify which “natural flavors” are used for the mint varieties
• Contains xylitol

Refresh

As an organic plant-based gum, Refresh uses chicle as a base the same way Simply Gum does. Additionally, all of their flavorings and colorings are sourced from plants, as well, so there’s nothing artificial to be found.

As with Stevita, Refresh also uses a blend of Stevia and xylitol as a sweetener, and favors using coconut oil rather than palm oil.

So if you’re concerned about your chewing gum being as organic and sustainable as possible, you’ll find exactly what you’re looking for with this one.

What really makes Refresh stand apart is its flavor options, which include Peach and Raspberry.

The bonus? They offer a buy-two-get-one free deal, but you have to buy three packs and submit the receipt via an online form to get the reimbursement.

Still, it’s a pretty sweet deal either way.

Refresh Pros:

• Uses organic ingredients, including the flavorings and colorings
• Sweetened with a blend of Stevia and xylitol
• Carries some unique flavors compared to other brands in this list
• Offers reimbursement for one pack when you buy three

Refresh Cons:

• Xylitol is the first ingredient

Closing Thoughts

Managing your acid reflux doesn’t always equate to constant medication or an overhaul of your entire lifestyle. Sometimes, just choosing the right chewing gum after meals or during a flare up can make a huge difference and provide some much-needed relief from that all-too-familiar burning discomfort. While it’s a pricier option, I like Reflux Gourmet, since it’s actually made with ingredients (like alginate and sodium bicarbonate) that are meant to help manage reflux.