Is Chewing Gum Bad for You?

Chewing gum isn’t always bad for you, but the type of gum you choose, chewing habits, and existing oral health all matter in deciding whether it’s something that’d be positive for you. 

Excessive chewing and using sugar-packed gum can lead to jaw problems and tooth decay. Stick to sugar-free gum, and it could be good for your oral microbiome, eliminate bad breath, and even be good for your mental health.

Your oral health affects your whole body health, and the other way around. This guide will help you determine whether chewing gum benefits or harms your unique situation.

Potential Benefits

It may surprise you to hear a dentist admit there may be health benefits of chewing gum, but there are some research-backed positives. I generally don’t advocate chewing gum daily due to potential side effects I’ll share later, but there are some potential benefits for occasional use. 

Promotes Saliva Production

The more you chew, the more saliva your mouth creates. Saliva is great for your dental health because it helps get rid of food particles in between your teeth. 

This can lower the risk of tooth decay, reduce plaque buildup, and support the natural self-cleaning process of your mouth. It may even help you maintain whiter teeth. Sugar-free gums are especially effective, as they encourage saliva production without feeding cavity-causing bacteria. 

Eliminates Bad Breath

Chewing gum can eliminate bad breath by boosting saliva flow, preventing dry mouth, and masking any remaining smell with flavors like mint and cinnamon. Studies show sugar-free chewing gum can also neutralize volatile sulfur compounds (VSCs), a major source of halitosis. 

However, I always recommend addressing the root cause of your condition, not just masking the symptoms. The most common causes of bad breath are poor oral hygiene and dry mouth. 

That’s a big reason why I don’t recommend alcohol-based mouthwashes. They dry out your oral cavity and promote harmful bacteria growth, both of which affect oral health over time. Instead, try natural mouthwashes to combat gingivitis and bad breath.

Improves Cognitive Function

Chewing gum may boost your brain function by increasing blood flow to the brain, particularly in areas related to attention and memory. This can result in a better mood, more alertness, and improved job performance.

Chewing seems to activate regions like the hippocampus and prefrontal cortex, which play key roles in cognitive processing. Studies show that, as a result, chewing gum can lead to short-term improvements in attention span, reaction time, and working memory. 

It’s important to note here that these effects are typically modest and temporary, so they shouldn’t be used as a replacement for more sustainable, healthy habits.

Helps Reduce Stress

Chewing gum may reduce your stress levels. Studies show a particular benefit to students chewing gum in overcoming test-taking anxiety or dealing with school-related stress. It may also work as a distraction for students as they can focus on chewing and not on those stressors.

Chewing a stick of gum may also promote relaxation. It’s a rhythmic, repetitive movement that may calm the nervous system or act as a form of self-soothing for some. Some gum flavors, like peppermint, might enhance that effect. 

The research also suggests that chewing lowers levels of cortisol, the body’s primary stress hormone, and activates parts of the brain that deal with emotional regulation. This is good news for those looking for a simple, accessible tool for stress relief. 

Assists With Weight Maintenance  

Chewing gum might help you maintain your weight by reducing cravings, especially around snack time. Gum chewers have reported reduced cravings at home, work, and school. 

Chewing gum may also suppress your appetite. The act of chewing can create a feeling of satiety, signaling to the brain that you’re eating. Some studies have shown that people who chew gum consume fewer calories throughout the day. 

Sugar-free gum contains zero or very few calories, so you don’t have to worry about potential impacts on your diet. (While chewing sugar-free gum might burn a few extra calories, that isn’t enough to make a difference in your weight.)

Settles an Upset Stomach

Chewing gum may help settle an upset stomach, especially if the gum contains ginger or mint, both known to calm stomach discomfort. Gum chewing stimulates saliva and increases swallowing, which reduces acid buildup in the esophagus, easing heartburn and acid reflux.

The act of chewing also promotes movement in the digestive tract, potentially helping with bloating or mild indigestion.

However, gum doesn’t work in the same way for everyone. Some people may find that chewing increases air swallowing, which can make gas and bloating worse. Talk to your healthcare provider if you have gastrointestinal conditions before trying to use gum as a quick fix.

Possible Negative Side Effects

Frequent gum chewing can negatively impact your oral health, digestive system, and cause jaw muscle pain. Check out the science behind each of the adverse effects of chewing gum.

Tooth Decay

If you’re chewing gum that contains sugar (or even corn syrup), that sugar feeds the harmful bacteria on your teeth. The bacteria then secrete acids, which lead to tooth decay and dental cavities, or caries.

Consider sugar-free gum, like green tea gum. Gums sweetened with sugar alcohols like sorbitol, mannitol, or xylitol should not be cariogenic, meaning cavity-causing. Sugar alcohols are sweet, but your digestive system metabolizes them slowly, so they contain fewer calories than sugar.

Xylitol in gum has been shown to improve your dental health, but it does come with some precautions. Chewing too much of it can cause stomach upset, and some studies suggest a link between xylitol and clot-related cardiovascular issues.

While chewing gum with xylitol once in a while wouldn’t meet the threshold of these studies, it does raise questions about its long-term effects. 

Warning: Don’t let your dog consume xylitol products. Their digestive systems think xylitol is sugar, thus spiking their blood insulin levels, which can be deadly. 

Jaw Pain and Disorders

Constant chewing of anything, including gum, can lead to sore jaw muscles, headaches, and even TMJ, a type of temporomandibular disorder (TMD). Chewing gum overworks the temporomandibular joint, causing joint pain, soreness, discomfort, and even chronic headaches.

This is due to repetitive strain on the jaw muscles and joints. Constant or aggressive chewing, especially on one side, can lead to muscle fatigue, inflammation, and misalignment of the jaw. 

Some individuals are more sensitive to jaw soreness than others. If you already have a jaw-related disorder, gum chewing and that constant pressure can worsen your symptoms. 

Digestive Issues

While chewing gum can settle an upset stomach, it’s more likely to lead to digestive issues. Frequent chewing can lead you to swallow air pockets, which could cause bloating, abdominal pain, and irritable bowel syndrome (IBS). People with existing IBS or sensitive digestion may be more prone to these effects.

Sugar alcohols, common in sugar-free gum, can be difficult to digest and may cause gas, cramping, or diarrhea, especially in larger quantities. Artificial sweeteners like aspartame or sucralose might mess with your gut microbiota, which can affect digestion over time.

If you swallow your chewing gum accidentally, you’re fine. Your body can’t digest it, but it doesn’t stay in your body for seven years. I still wouldn’t recommend swallowing gum!

Exposure to Microplastics 

Chewing gum can increase your exposure to microplastics. Most conventional chewing gums contain synthetic polymers like polyvinyl acetate or polyethylene, which are types of plastic used as gum bases. 

Even when they’re not swallowed, these plastics can break down slightly during chewing, causing you to ingest those tiny particles. Over time, frequent gum chewing could contribute to a low-level accumulation of microplastics in the body.

That exposure risk is similar to what you get from plastic-packaged foods or bottled water, but an awareness about overexposure to microplastics is always a good thing.

If You Have Mercury Fillings, Avoid Gum

If you have mercury amalgam fillings in your teeth, chewing gum may accelerate the release of mercury from the filling into your mouth and bloodstream.

As a holistic dentist, I would never recommend mercury fillings, like amalgam or silver fillings. If you already have mercury fillings, there are several things to consider when determining whether you should remove them. 

Having the fillings taken out would release mercury vapors into your body. You’ll need to weigh that against the amount of mercury released in activities such as brushing your teeth, grinding your teeth at night, or gum chewing.

Healthy Gum Chewing Habits

Chewing gum can offer some benefits when done mindfully, but overdoing it or choosing the wrong type of gum can lead to unwanted side effects. Here’s how to establish healthy gum chewing habits that support overall wellness without compromising on the rest:

• Stick to sugar-free gum. Much like processed or starchy foods, sugary gum contributes to tooth decay and cavities. The American Dental Association (ADA) agrees with this basic fact, as only sugar-free gums are eligible for an ADA Seal of Acceptance.
• Spread out your chewing. Some experts say that 15 minutes is the maximum amount of time you should chew. Take a couple of hours' break between pieces of gum.
• Avoid chewing gum too much. As soon as you feel any soreness, stop chewing right away. That’s a red flag, and it’ll only get worse.
• Check the other ingredients. Added sugar, aspartame, butylated hydroxytoluene (BHT), titanium dioxide, and corn syrup aren’t good for you. Be wary of added preservatives, artificial flavorings, and words like “gum base.”
• Don’t skip oral hygiene. You should still be brushing your teeth twice a day with a high-quality toothbrush and toothpaste, flossing, and following healthy eating habits. Chewing gum does not replace solid oral hygiene to prevent gum disease and cavities.

Looking for a high-quality toothpaste that supports total body health? Try Revitin, the world’s first prebiotic toothpaste designed to balance your oral microbiome.

Comprehensive Dental Care Starts With Rejuvenation Dentistry

At Rejuvenation Dentistry, we believe in identifying and treating the root cause of your oral health problems. This is the foundation of biological dentistry, a holistic approach that considers the connection between dental treatments and overall health. 

For the safest, most effective ways to improve your overall wellness, schedule an appointment with Rejuvenation Dentistry. We have decades of experience restoring teeth and oral health using non-invasive, natural treatments. 

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