The unexpected ways chewing gum could help or hurt your health
Chewing gum is one of those weird habits that feels like it belongs in its own category. We don’t really eat it, we don’t swallow it, and yet it’s somehow part of our daily routine for everything from fresh breath to curbing cravings. But have you ever stopped to think about what’s actually in that little stick of minty magic, and how it might be impacting your health?
Let’s start with the basics. Gum doesn’t have a universal formula. Each brand creates its own combination, typically made up of a chewy base, resin, softeners, fillers, and sometimes antioxidants. Everything has to be “food grade,” which basically means it’s considered okay for human consumption, but that doesn’t mean every ingredient is without controversy.
Some of the usual suspects include BHT, titanium dioxide, and aspartame. You’ll find mixed reviews and studies about all three. While none of them have been banned by the government, that doesn’t mean they’re completely off the hook. The science is murky, and many of us, myself included, like to err on the side of caution when it comes to what we’re putting into our bodies. Even if we’re not technically swallowing it.
What makes gum even more interesting is how it shows up in research related to mental focus and stress. Yup, you read that right. Several studies suggest chewing gum could help you concentrate, reduce stress, and maybe even improve memory. Whether that’s due to the rhythmic motion, the taste, or something else entirely is still up for debate, but it’s intriguing enough to raise an eyebrow.
Now let’s talk weight loss. This is where things get really split. Some research says chewing gum may help you feel fuller, curb cravings, or prevent overeating. One study even suggested you burn more calories if you chew gum while walking. Do I think that makes a huge difference? Not really. But if you’re someone who craves sweets after meals, gum might help reset your palate and signal to your brain that it’s time to stop eating, of course acknowledging the studies that show opposite findings. For others, brushing their teeth can do the same thing. Gum isn’t a guaranteed fix, but for the right person at the right time, it can definitely be a helpful tool.
Then there’s the dental angle. Sugar-free gum, especially the kind made with xylitol, may actually benefit your teeth. That’s because xylitol has been shown to inhibit the growth of cavity-causing bacteria. And chewing gum increases saliva flow, which helps wash away leftover food particles and bacteria. That said, there’s a flip side: excess xylitol and other sugar alcohols can lead to digestive issues like bloating, gas, or diarrhea. (You’ve been warned.)
The saliva thing also brings us to another weird but totally real side effect, gum might make you hungrier. Here’s why: chewing activates your salivary glands, which signals to your stomach that food is on the way. But when food doesn’t come, your stomach gets confused and may start protesting with bloating, cramping, or just a good ol’ fashioned hunger pang. Some of my clients swear gum makes them feel ravenous, and this could be why.
And finally, let’s talk about your jaw. Excessive gum chewing can lead to something called temporomandibular disorder, or TMD. It’s a fancy name for jaw pain that happens when you overwork the muscles around your jaw joint. Not only is this uncomfortable, but it also busts the myth that chewing gum defines your jawline. Spoiler: it doesn’t.
At the end of the day, gum is personal. Your experience with it will depend on the kind you chew, when you chew it, and how your body responds. One day it might help you sidestep dessert, the next day it might leave you bloated and cranky. Pay attention to how you feel. If it works for you, great! Keep chewing. But if it doesn’t? It’s okay to toss it, minty fresh breath and all.