Is Chewing Gum a Good or Bad Habit? Here’s What Science Says
Key takeaways:
Chewing sugar-free gum has health benefits, including reduced stress, enhanced focus, and better oral health.
If you chew too much gum, it can cause jaw pain, tension headaches, and dental cavities. Gum can also cause an upset stomach in people who are sensitive to sugar alcohols.
Your best bet is to choose sugar-free gum sweetened with xylitol. This is a sugar alcohol that can help prevent cavities and tooth decay.
Table of contents
Chewing gum has long been used for dental health. In fact, evidence of chewing gum dates back over 9,000 years. Though gum isn’t a substitute for regular tooth brushing and flossing, it can be an enjoyable part of your overall oral hygiene routine. But chewing too much gum has potential downsides, too.
Read on to learn the pros and cons of chewing gum, and how to choose the best options for you.
What is in chewing gum?
Chewing gum has a rubbery texture that retains flavor (at least for a little while). It can be grouped into four categories:
Chewing gum that contains sugar
Sugar-free chewing gum
Coated chewing gum
Medicated chewing gum (like nicotine gum to help you quit smoking)
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The ingredients in chewing gum include:
A base to provide chewiness, such as a natural gum base made from chicle (a type of tree sap) or, more often, a synthetic gum base
Sweeteners, such as sugar, artificial sweeteners (aspartame, sucralose), or sugar alcohols (xylitol, sorbitol)
Artificial coloring
Is chewing gum bad for you?
Chewing gum isn’t bad for you. For most people, chewing gum for a limited time each day doesn’t pose a problem. In fact, it may provide health benefits, which we’ll discuss below. But, if you chew gum very frequently and/or for long periods of time, there are a few things to watch out for.
Tooth decay (from gum with sugar)
Chewing sugary gum can lead to cavities and tooth decay. When gum contains sugar, the sugar is fermented by bacteria in the mouth. This bacteria creates acid, which can damage tooth enamel and lead to cavities.
Jaw pain
The repetitive chewing motion can lead to overuse of the jaw joint (temporomandibular joint) and muscles. This places stress on the jaw and can lead to jaw pain and misalignment.
Headaches
Sore jaw joints or poor jaw alignment can lead to tension headaches. Research suggests that headaches can be triggered by gum chewing. This is especially true if you’re already prone to tension headaches or migraines.
What happens if you swallow gum? Despite myths you may have heard, gum makes its way out of your system along with other parts of food that your body can’t digest.
Is sugar alcohol a healthy sugar alternative? Sugar alcohols have fewer calories and are better for dental health than regular sugar. But here’s why you should still consume them in moderation.
Nicotine gum 101: Knowing how to chew nicotine gum will help you get the maximum benefit and prevent side effects, like nausea and headache.
Digestive issues
Some gum is sweetened with sugar alcohol instead of sugar or artificial sweeteners. Sugar alcohols are plant-based carbohydrates. They’re used as sweeteners in sugar-free gum. Despite the name, they don’t contain alcohol. And they have fewer calories than sugar.
Some people have trouble digesting sugar alcohols and may experience gas, bloating, or diarrhea. This is especially true for people with irritable bowel syndrome (IBS).
What are the potential benefits of chewing gum?
Chewing sugar-free gum — in moderation — has health benefits for oral health and beyond.
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Prevents cavities and reduces mouth bacteria
Though sugary gum is bad for your teeth, sugar-free gum can actually prevent cavities. Chewing sugar-free gum also stimulates saliva, which helps clear bacteria from the mouth. And some sugar alcohols are “bacteriostatics,” which means they actually stop the growth of bacteria. For example, xylitol is thought to reduce the presence of a bacteria known to harm teeth.
Helps control appetite
Chewing gum isn’t a magic solution for weight control. But a small study shows that chewing gum may help you feel more satisfied after a meal and reduce afternoon snacking.
Reduces stress
Maybe you’ve heard advice to chew gum before a school test or a work presentation to help with anxiety. It turns out there’s some science to support this advice. And research suggests that chewing gum reduces stress, especially when you’re trying to multitask.
Enhances focus
Chewing gum may boost attention levels and alertness. This can help:
Improve short-term memory
Lead to higher productivity
What is the healthiest gum to chew?
There’s no one best gum to chew. Which type you should choose is a matter of personal preference.
But, whether you prefer mint or fruit-flavored gum, choosing a sugar-free gum is best for your oral and overall health.
Consider trying gum sweetened with xylitol, since this ingredient helps prevent cavities and bacteria. It may also prevent plaque buildup.
If you have trouble digesting xylitol (or other sugar alcohols), look for sugar-free gum sweetened with stevia or aspartame instead. Gum with these artificial sweeteners can still benefit dental health. And the artificial sweeteners shouldn’t have health downsides when consumed in such small amounts.
Natural gum — a variety you’re more likely to find at a health food store — is made with peppermint or citrus oil instead of artificial flavor. It’s preservative-free and contains no aspartame. Some people prefer natural gum if they follow a diet that’s low in ultra-processed foods. But it’s more expensive than other gum. And it may be harder to find.
Choose the gum that makes the most sense for your dietary needs and your budget.
What types of gum should you avoid?
When buying gum, read the ingredient list. Try to avoid gum that contains:
Sugar or high fructose corn syrup: Both of these sweeteners are linked to dental cavities.
Titanium dioxide: This whitener is banned in Europe. There’s some concern that titanium dioxide in food could be harmful.
Butylated hydroxytoluene (BHT): This preservative is bad for the environment. BHT is also banned in Europe.
These ingredients are common in some mainstream gum brands, so check the label before buying.
How can you tell if chewing gum is causing problems?
If you experience any of the following issues, chewing gum might be the culprit.
Jaw pain, headaches, or migraines
If you suffer from jaw pain, headaches, or migraines, it may be caused by excessive gum chewing. Try to cut back or stop chewing gum to see if symptoms resolve. Check in with a healthcare professional if symptoms persist.
Gastrointestinal issues
If gum causes gas, bloating, or diarrhea, it may be from sugar alcohols. If you have these symptoms after chewing gum, try a brand that’s made without sugar alcohols.
Burping
If you notice you’re burping a lot, it may be because you’re swallowing excess air while chewing gum. Consider cutting back to see if that makes a difference.
What are the best alternatives to chewing gum?
Mints can be an excellent alternative to gum. If chewing gum causes jaw pain or headaches, mints might be preferable. But the same general guidelines apply. Choose sugar-free mints to protect your teeth. You can also chew on a sprig of parsley or a fresh mint leaf to freshen your breath.
Another alternative to gum is green tea. Studies show that green tea fights bacteria and helps protect against cavities.
Crunchy fruits and vegetables — like apples and carrots — are also great alternatives to gum. They act as a natural toothbrush and help remove plaque from teeth. They also keep your jaw busy.
Bottom Line
If you’re a gum-chewer, buy sugar-free gum that’s made without titanium dioxide and BHT. Sugar-free gum can be good for your oral health, especially if it’s sweetened with xylitol, which helps kill mouth bacteria. Plus, chewing gum can help reduce stress and boost focus. But chewing gum too often can lead to headaches, a sore jaw, and digestive symptoms. So, pay attention to how much gum you chew.
Why trust our experts?
References
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