There are some habits you might not think twice about, like brushing your teeth, putting your hair in a ponytail, or running to the bathroom before you leave the house.
Another habit that can be automatic? Chewing gum. But is chewing gum safe? And what if you do it every day?
What is chewing gum?
You’ve probably put a lot of chewing gum in your mouth over the years, but have you stopped to think about its composition?
Chewing gum is composed of a gum base, sweeteners, flavorings and colorings, for Direct sciences. The chewing gum is made with a higher gum base, which gives it more elasticity so you can blow bubbles the size of your face. The sweetener in the gum can be an artificial sweetener (such as sugar alcohol) or sugar.
Many people use chewing gum to freshen their breath after a meal. And you can find it in different flavors, from mint and cinnamon to fruits and desserts.
Are chewing gum ingredients safe?
Gum can be made with various ingredients. In general, gum is considered a safe food product. However, it’s best to check your favorite brand’s label first so you know exactly what’s inside. There are a few ingredients to watch out for.
Sugar
Some gummies are made with sugar. Even though it seems like a small amount, know that the added sugars from the gum do matter. “If it’s a sweet gum, you don’t necessarily want to chew it all day because the amount of sugar could add up,” says Melissa Mitri, Dt.P., owner of Melissa Mitri Nutrition. Make sure the sugar in chewing gum fits into your overall diet. THE American Heart Association recommends that men consume no more than 9 teaspoons (36 grams) of added sugar per day, while women should limit themselves to 6 teaspoons (25 grams per day).
Artificial sweeteners
If sugar-free, the gum may contain sugar alcohols, including xylitol, erythritol, and sorbitol, among other artificial sweeteners. Although they are safe in moderation, there are some concerns. “These sugar substitutes can negatively impact gut health and blood sugar levels. They’re also too sweet and can make some people crave sweets more,” says Mitri.
Some additives
Mitri shares concerns about BHT (butylhydroxytoluene), a preservative used to prevent oxidation, and titanium dioxide, an inorganic chemical added as a whitening agent to chewing gum. THE European Food Safety Authority recently declared that titanium dioxide is no longer a safe food additive. However, it is still considered safe in the United States, according to the Food and drug administration. “The research is currently inconclusive, but you might want to choose a gum without these additional additives to be sure,” says Mitri.
Benefits of chewing gum
Gum can be fun. It’s sweet, it’s tasty, and it can provide a few benefits too.
May help regulate your appetite
Whether you opt for mint, cinnamon or fruit, the gum offers a pleasant sweet taste. And sometimes you want a sweet taste without reaching for a handful of candies. “[Gum chewing] can be especially helpful if you usually opt for sweets high in added sugars or eat them out of boredom,” says Mitri. Your mouth is busy, and that can be a positive thing.
Anecdotally, it may help some people regulate their appetite, but it “shouldn’t be considered a ‘magic pill’ for weight loss,” says Mitri. Although there is a lack of research, an earlier study published in 2012 in Obesity found that chewing gum regularly for two months did not lead to weight loss in overweight or obese people.
Could improve your overall dental health
Gum can freshen your breath, but it won’t fix bad dental health. However, chewers of sugar-free gum develop fewer cavities than non-chewers (or those who use other things, like lozenges or rinses), according to a 2019 meta-analysis published in the journal JDR Clinical and translational research. As the American Dental Association explains, chewing sugar-free gum after a meal stimulates the flow of saliva, which helps strengthen enamel and cleanse the mouth. The ADA also notes, however, that sugary chewing gum may contribute to tooth decay.
May improve your anxiety level
Although everyone can experience anxiety and stress differently, certain things, like physical activity and sleep, can help you relax. Chewing gum is another alternative. According to a 2022 meta-analysis published in the Health Engineering Journal, some studies have shown that chewing gum can be “an inexpensive, well-tolerated, safe, and effective way to relieve anxiety and stress.” However, more randomized trials are needed to confirm this.
Potential side effects
There are a few potential side effects you should keep in mind if you are a chewing gum addict.
May reinforce disordered eating habits
“One thing to keep in mind is why you decide to chew gum and the intention behind it,” says Mitri. For example, while chewing gum can help nip a sweet craving in the bud, she says, “If you chew gum instead of eating to suppress your appetite, it could lead to disordered eating habits. .”
May increase your risk of digestive problems
If you consume gum containing sugar alcohols, be on the lookout for gastrointestinal issues. “Some people find that after consuming xylitol and other sugar alcohols, they experience gas, bloating, and diarrhea,” says Mitri. THE FDA explains that the body does not fully absorb them, so they are allowed to ferment in the digestive tract, causing symptoms.
Even if the ingredients work for you, you swallow and also swallow more air as you chew. “Excess air can cause more unwanted belching and bloating,” says Mitri. However, on the plus side, she also notes that chewing gum can release enzymes and bile into your digestive tract, which may improve digestion for some.
May increase your sweet cravings
When you are used to tasting sweet all day, you may want more of that sweet taste. It’s individual, says Mitri, who adds that some people may crave more sweets when they chew gum frequently. “It’s because the gum doesn’t satisfy the craving,” she says. A cookie (or whatever you really fancy) can fit into a healthy diet. Or, you can eat something sweet as a substitute, like berries, recommends Mitri.
How to choose the best chewing gum
Look for gummies that are low in sugar and alternative sweeteners, says Mitri. She personally loves the Simply Gum brand, which is made with cane sugar and contains 1 gram of sugar per piece, as well as no additional colors or other preservatives. They also have a sugar-free line that uses xylitol as a sweetener. For oral health, ADA recommends chewing sugar-free gum.
Frequently Asked Questions
Is it bad to chew gum every day?
As long as you don’t experience any unpleasant side effects from the gum, such as bloating, you can chew it once a day or every few days, says Mitri.
Which chewing gum is the healthiest?
Ideally, chew gum made with either a small amount of sugar or sugar-free gum. What is best for you depends on your particular situation. For example, sugar-free gum may be your best option if your digestive system responds well to sugar alcohols in gum, such as xylitol. If you experience gastrointestinal upset with sugar-free gum, occasionally chewing a piece of low-sugar gum might be a better option.
How much chewing gum is too much?
You should stop at an amount that does not cause any side effects, such as bloating or diarrhea. If your chewing gum is giving you trouble, that’s too much.
Who should avoid chewing gum?
If your doctor or dentist recommends avoiding chewing gum because of your medical condition or if you constantly experience side effects after chewing gum, you should avoid it. One example is people with temporomandibular disorder (aka TMJ), which affects the joints, muscles, and ligaments of the jaw.
The essential
How do you feel after chewing gum? Do you feel like your teeth are cleaner and your breath is fresher? Or do you feel bloated and bloated now (but with fresh breath)? Paying attention to your reaction to chewing gum can help determine if or how often you should chew gum for your health. “If chewing gum is a happy habit that provides benefits in some way, there’s no reason you should cut it out of your life,” says Mitri.