Is Chewing Gum Bad for You? Pros, Cons & More

Chewing gum has been around for centuries, evolving from natural tree saps to the modern sugar-filled or sugar-free versions we find in stores today. While many people chew gum for fresh breath, to curb hunger or simply out of habit, a common question persists: Is chewing gum bad for you?

Before we get into that, it’s important to note that gum is a mainstay in American culture. In fact, the United States played a huge role in spreading the popularity of chewing gum around the world.

During World War II, U.S. soldiers used gum in trades and handed it out as gifts to people living in Europe, Africa and all over the world.

But back to the original question: Is chewing gum bad for you? It’s a great question, and the answer depends on several factors.

Let’s explore what chewing gum is made of, the potential health risks and benefits, and healthier alternatives if you’re considering cutting back.

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What is chewing gum?

Chewing gum is a soft, rubbery substance designed to be chewed but not swallowed. Today’s gum is usually made from a synthetic rubber base, along with sweeteners, flavorings and softeners to create the texture and taste we associate with gum.

Originally, people chewed natural gums from tree resins, but modern formulations have shifted to more processed ingredients. Despite its artificial nature, chewing gum remains a popular product across all age groups.

Are chewing gum ingredients safe?

Most commercial gums contain the following:

• Gum base: A mixture of synthetic rubbers or resins that provide chewiness.
• Sweeteners: These can be sugar or sugar alcohols, like xylitol, sorbitol, acesulfame potassium or aspartame in sugar-free varieties.
• Flavorings: Mint, fruit, cinnamon and more to give each gum its distinctive taste.
• Softening agents: Glycerin or vegetable oils to maintain a moist texture.
• Colorants: Used to enhance appearance.
• Fillers: Substances like calcium carbonate or talc used to give body to the gum and adjust texture.
• Preservatives: Ingredients like butylated hydroxytoluene (BHT) are added to extend shelf life and prevent oxidation.

While these ingredients are generally considered safe, long-term consumption and specific additives may pose health concerns. Here are some of the most concerning ingredients found in many chewing gums:

1. Butylated hydroxytoluene (BHT)

What it is: BHT is a synthetic antioxidant used as a preservative to prevent fats and oils in food (including gum) from going rancid.

Potential issues:

• Possible carcinogen: Animal studies have linked high doses of BHT to cancer, though findings in humans are not conclusive.
• Hormone disruption: Some research has suggested BHT may act as an endocrine disruptor, interfering with normal hormone function.
• Banned in some countries: BHT is banned or restricted in foods in countries like Japan and some European nations due to safety concerns.

2. Acesulfame potassium (ace-K)

What it is: A calorie-free artificial sweetener used to enhance flavor and sweetness, often combined with other sweeteners like aspartame.

Potential issues:

• Safety concerns in long-term use: While approved by the FDA, animal studies have raised concerns about cancer risk with high doses.
• Possible metabolic effects: Like other non-nutritive sweeteners, it may alter gut microbiota and affect insulin response, although more research is needed.

3. Titanium dioxide

What it is: A white pigment used to make gum appear bright and clean. It’s also used in paint and sunscreen.

Potential issues:

• Classified as a possible carcinogen: The International Agency for Research on Cancer has labeled titanium dioxide as possibly carcinogenic when inhaled.
• Nanoparticle concerns: In its nanoparticle form, it may pass through the gut lining and accumulate in the body, potentially causing inflammation or oxidative stress.
• Banned in food in the EU: As of 2022, the European Union banned titanium dioxide as a food additive due to insufficient evidence of its safety.

4. Aspartame

What it is: A low-calorie artificial sweetener that’s about 200 times sweeter than sugar.

Potential issues:

• Linked to headaches and mood swings: Some individuals have reported neurological symptoms, including headaches, dizziness and mood changes.
• Phenylketonuria (PKU): People with PKU, a rare genetic disorder, must avoid aspartame because it contains phenylalanine.
• Cancer debate: Some studies have raised questions about a potential link to cancer, but regulatory agencies maintain that it’s safe in moderation.

5. Food coloring and additives

What they are: Artificial dyes and chemical agents added for color and texture (e.g., Red 40, Blue 1, Yellow 5).

Potential issues:

• Hyperactivity in children: Some food dyes have been linked to behavioral issues in children, including hyperactivity and attention deficits.
• Allergic reactions: Certain dyes may cause allergic-like reactions in sensitive individuals.
• Controversial in other countries: Many artificial colors allowed in the U.S. are restricted or banned in other countries due to health concerns.

6. Sugar

What it is: Refined sugar is often used in regular (non-sugar-free) chewing gum to add sweetness.

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Potential issues:

• Tooth decay: Sugar feeds harmful oral bacteria, leading to cavities and gum disease.
• Increased calorie intake: While a stick of gum doesn’t have much sugar, repeated use throughout the day can add up.
• Metabolic effects: High sugar consumption is linked to obesity, insulin resistance and chronic diseases, like type 2 diabetes.

While chewing gum occasionally is unlikely to cause harm for most people, regularly chewing gum loaded with these additives could expose you to ingredients with questionable safety profiles. Opting for more natural alternatives, or at least reading labels carefully, can help reduce your risk.

Is chewing gum bad? Downsides

The dozens of varieties on store shelves today contain an array of new ingredients, bringing bolder colors, longer-lasting flavor … and a whole host of new health risks.

So, is chewing gum bad for you? It depends on several factors, including how often you chew and the type of gum you choose.

Unfortunately, many products out there today come with some seriously unhealthy potential side effects, such as:

1. Gut destruction

Chewing gum manufacturers have been turning to an ingredient called titanium dioxide for years. Now used in nanoparticle form, this extremely tiny metal compound may pose some serious emerging health threats. This is probably the scariest reason to avoid gum.

Generally recognized as safe by the Food and Drug Administration, this compound is often used in nanoparticle form to create a bright white pigmentation in paints, plastics … and chewing gum. It’s also found in tons of other foods, like candies, powdered white sugar (donuts!) and even bread.

Although it’s allowed on store shelves and considered safe by the FDA, scientists are starting to paint a different picture.

In fact, a 2017 study published in the journal NanoImpact showed that nano-titanium oxide ingredients like titanium dioxide can severely impact gut health. Researchers exposed small intestinal cells to a meal’s worth of nanoparticles over four hours (acute exposure) or three meals’ worth over five days (chronic exposure).

What they found was a bit shocking. Chronic exposure to titanium dioxide nanoparticles in the diet:

• Weakened the intestinal barrier
• Slowed down metabolism
• Triggered inflammation
• Weakened the gut’s defense against pathogens
• Blocked nutrient absorption of key nutrients like iron, zinc and fatty acids

The nanoparticles actually blunted the effectiveness of the small intestines’ microvilli. Microvilli are tiny projections that jut off of small intestinal cells and work to absorb nutrients our bodies need to survive.

People also face this type of titanium dioxide exposure through toothpaste, and it’s even sometimes used to create a smoother texture in chocolates and create a brighter appearance in skim milk.

In 2012, Arizona State University found that titanium dioxide nanoparticles turned up in 5 percent of products tested, including Twinkies and mayonnaise samples. Under public pressure, Dunkin Donuts stopped using nano-titanium dioxide in its donuts’ powdered sugar in 2015.

Beyond that, many chewing gum products contain emulsifiers to retain flavor and keep gum from sticking to your teeth. The trouble is many emulsifiers act almost like detergent in your digestive tract, throwing off the natural balance of your gut flora.

In fact, research in lab animals has suggested certain emulsifiers used as food additives could contribute to colon cancer development.

Additionally, excessive chewing, especially of sugar-free gum, can cause bloating, gas and diarrhea due to sugar alcohols like sorbitol and xylitol.

2. Migraines

For children and adolescents dealing with vicious migraines and tension headaches, the natural solution could be right under their noses: Stop chewing gum.

A small study published in Pediatric Neurology discovered that nixing gum led to significant improvements in 26 out of 30 adolescents in the study. Amazingly, 19 of them experienced complete headache resolution. No pills, no treatments … they just stopped chewing gum.

If you’re trying to figure out how to get rid of a migraine naturally, your gum habit is a great place to start.

In tweens and teens, common proven headache triggers include stress, lack of sleep, hot weather, video games, noise, sunlight, smoking, skipping meals and menstruation. Now we can add gum to the list.

Researchers aren’t sure if it’s the artificial sweeteners or a TMJ issue related to gum and headaches, but the good news is we may be able to stop many headaches with this simple step.

3. Sinister sweeteners

Some sugar-free gums contain controversial artificial sweeteners, like aspartame, which some individuals prefer to avoid due to possible long-term health concerns.

You’d expect fake sweeteners like aspartame in diet soda, but chewing gum? Come on!

Yet different chewing gum companies turn to ingredients like aspartame, sorbitol, high fructose corn syrup, acesulfame K, sucralose and xylitol. Some actually use multiple fake sweeteners in a single gum product.

These ingredients are linked to serious health issues, like tooth decay, liver fat buildup, type 2 diabetes, heart disease, leukemia, lymphoma, kidney tumors and more.

Acesulfame potassium, also known as acesulfame K,  is among the most common artificial sweeteners detected in breast milk. That’s troubling, since the ingredient is also linked to thyroid dysfunction.

Sucralose, meanwhile, harms the gut, throwing off healthy levels of enzymes and disrupting the microbiome.

While xylitol and sorbitol may seem more natural, these processed sugar alcohols aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to them. Then there are the digestive sugar alcohol and xylitol side effects, including bloating, gas, cramping and diarrhea.

And get this: Their laxative effect is so pronounced that it’s actually part of the chemical makeup for many over-the-counter laxatives.

Special note to dog owners: Xylitol and other sugar alcohol-based sweeteners are life-threatening toxins to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around. (9)

4. Jaw problems

Frequent gum chewing may lead to jaw fatigue or temporomandibular joint (TMJ) disorders due to constant muscle use. For example, a study published in the European Journal of Oral Sciences investigated the effects of prolonged gum chewing on jaw muscles.

Fifteen women without TMD were asked to chew hard gum, soft gum or perform empty chewing for 40 minutes. The results showed that chewing hard gum significantly increased perceived muscle pain and fatigue, although these symptoms decreased after a short recovery period.

No significant changes were found in pressure pain thresholds. This suggests that extended chewing, especially of hard gum, can lead to temporary jaw muscle discomfort.

Another study aimed to use excessive gum chewing to simulate jaw muscle pain and fatigue similar to that experienced in TMD. Participants engaged in prolonged hard gum chewing, which successfully induced symptoms resembling those of TMD patients.

The study also noted that women experienced longer-lasting pain and fatigue compared to men, highlighting potential sex differences in susceptibility to TMD-related symptoms.

5. Dental concerns

Sugary gum can contribute to tooth decay and cavities. Although sugar-free gum is often marketed as tooth-friendly, overuse may still have side effects for the gut.

6. Weight gain

​Research on the relationship between chewing gum and weight gain in humans has presented mixed findings. While some studies have suggested that chewing gum may help reduce appetite and energy intake, others indicate potential unintended consequences that could contribute to weight gain.​

For example, chewing gum may trick your brain into thinking food is coming, which could lead to increased appetite or cravings in some people, and some research has backed this up.

A study from Ohio State University found that chewing mint-flavored gum can make fruits and vegetables taste bitter, leading individuals to prefer high-calorie snacks like chips and candy over healthier options. This shift in food preference could contribute to weight gain over time.

The same study observed that while gum chewers might eat fewer meals, they tend to consume larger portions during those meals. This pattern can result in an overall similar or increased caloric intake compared to non-gum chewers.

7. Exposure to microplastics

It turns out, chewing gum can be a source of microplastic exposure in humans too. A study presented at the American Chemical Society’s spring meeting found that both synthetic and natural chewing gums release microplastics into saliva during chewing.

On average, each piece of gum released between 96 and 104 microplastic particles, with some releasing up to 637 particles per gram. The majority of these particles were released within the first eight minutes of chewing.

The microplastics identified in the study included polymers such as polyolefins, polyethylene terephthalate (PET) and polystyrenes. These particles are known to accumulate in the body and have been associated with inflammation, DNA damage and organ dysfunction.

Microplastics have been detected in various human tissues, including the lungs, bloodstream, placenta and brain.

While the amount of microplastics released from chewing gum is smaller compared to other sources, like certain tea bags, experts recommend reducing gum consumption and avoiding swallowing it. Proper disposal of chewing gum and reducing overall plastic use are also advised to mitigate environmental impact and potential health risks.

8. May contain laxatives and FODMAPs

Many sugar-free gums contain polyols like sorbitol or mannitol, which act as laxatives in larger amounts and are classified as FODMAPs, fermentable carbohydrates that can trigger symptoms in people with irritable bowel syndrome and other digestive sensitivities.

Potential benefits

Not all gum is bad. In moderation, healthier varieties of chewing gum may offer certain health benefits, such as:

1. Improved focus

Some studies suggest that chewing gum can enhance alertness and memory during tasks.

​A notable study examined the impact of chewing gum on cognitive function and mood. This research involved 133 participants in a crossover design, assessing the effects of chewing gum under both quiet and noisy (stress-inducing) conditions.​

Participants who chewed gum reported increased alertness and a more positive mood compared to those who did not chew gum. Chewing gum also was associated with quicker reaction times, particularly as tasks became more challenging.

The study found improvements in both selective and sustained attention among gum chewers.​ In addition, chewing gum led to higher heart rates and elevated cortisol levels, indicators linked to increased alertness.

2. Stress relief

The repetitive motion of chewing may help reduce anxiety and tension.

​A study from 2012 investigated the impact of gum chewing on stress levels among university students. In this randomized, controlled trial, 72 students were assigned to either a gum-chewing group or a control group for two weeks.

The results demonstrated that participants who chewed gum experienced a significant reduction in perceived stress compared to those who did not chew gum. Additionally, the gum-chewing group reported improvements in academic productivity.

However, no significant effects were observed on measures of anxiety or depression. ​

This study suggests that regular gum chewing may serve as a simple and effective method to alleviate stress and enhance work performance in academic settings.​

3. Oral health

Sugar-free gums can help reduce plaque and stimulate saliva production, which neutralizes acid in the mouth, which helps neutralize plaque acids, reduce tooth decay and promote oral health. Chewing gum sweetened with xylitol, in particular, has been associated with a reduction in dental caries and plaque accumulation.​

Of course, gum also helps get rid of bad breath and can help prevent dry mouth as well.

4. Curbed cravings

Gum can be a low-calorie way to reduce snacking or manage hunger between meals. A systematic review published in Nutrients analyzed multiple randomized, controlled trials and found that chewing gum had varying effects on appetite and energy intake.

Some studies reported reduced hunger and snack intake, while others showed no significant impact. The review concluded that the evidence is inconclusive and that individual responses to gum chewing may vary, but some of the studies have shown positive effects on cravings.

For example, ​one study explored how chewing gum influences cravings and snack intake. In this within-subjects, repeated measures study, 60 healthy participants (53 women; average BMI: 26.2 ± 4.5) attended the laboratory four times for a standard lunch.

Post-lunch, participants rated their hunger, appetite and cravings for sweet and salty snacks every hour until they returned to the laboratory three hours later for a snack. On two occasions during this three-hour period, participants chewed gum for at least 15 minutes at hourly intervals (totaling 45 minutes), and on two occasions, no gum was chewed.

The study found that chewing gum significantly suppressed hunger, appetite and cravings for snacks and promoted fullness. Additionally, there was a small but significant reduction in snack intake; chewing gum reduced the weight of snacks consumed by 10 percent compared to no gum.

These findings suggest that chewing gum may be a useful strategy for those motivated to lose or maintain weight by helping to suppress cravings for high-energy snacks. ​

5. Better memory

Research has shown that the act of chewing gum may support short-term memory and information recall. ​

A 2002 study investigated the effects of chewing gum on various memory tasks. In this study, healthy adult participants were assessed on cognitive functions while chewing gum and without chewing gum.

The results indicated that chewing gum was associated with improved performance in certain memory tasks, particularly those involving working memory and episodic memory. The researchers suggested that the act of chewing may enhance cognitive function by increasing arousal and cerebral blood flow, which in turn could facilitate memory processes.

These findings imply that chewing gum might serve as a simple method to support memory performance in healthy individuals. ​

6. Smoking cessation

Nicotine gum is a proven aid for those trying to quit smoking, providing a safer alternative during withdrawal. Chewing regular gum also is often used by people trying to quit smoking to help prevent them from going back to nicotine.

Better alternatives

Bad breath is a good excuse to reach for gum, but as you can see, the side effects of many brands are bad news, especially for your gut. Luckily, there are better ways to cope.

After ruling out potential underlying issues for bad breath, you can turn to these things to naturally improve your breath:

• Eat parsley.
• Drink enough water, and tap in to the benefits of lemon water.
• Learn how to safely use peppermint oil. (Not recommended for young children.)
• Learn about oil pulling with coconut oil.
• Avoid grains and added sugars.
• Chew on fresh mint leaves, which are natural and refreshing for your breath.
• Fennel or cardamom seeds are used in many cultures for digestive and breath-freshening benefits.
• Consume crunchy fruits and vegetables, such as apples, carrots or celery, which can help with cravings and oral health.
• Often, we chew gum out of boredom or dryness. Drinking hydrating beverages can be just as satisfying.

Frequently asked questions

Is it OK if you chew gum every day?

Chewing gum in moderation is generally safe for most people. In fact, it can offer benefits like stress relief, increased focus and better oral health.

However, excessive chewing or consuming gum with artificial sweeteners (like sorbitol) may lead to side effects like jaw strain or digestive issues. If you are going to chew gum daily, make sure it’s natural gum or uses the fewest additives possible. Otherwise, it’s best to not overdo it and take some days off.

What is the healthiest gum to chew?

The healthiest gum is sugar-free and ideally natural. Look for brands that are:

• ADA-approved
• Free from aspartame or artificial colors
• Made with natural flavors and no synthetic plastic base (some newer brands use chicle or biodegradable bases)

How does chewing gum affect your stomach?

Chewing gum increases saliva production and may stimulate stomach acid due to the chewing motion, which mimics eating. This can cause:

• Bloating or gas from swallowed air
• Increased acid in people with acid reflux
• Laxative effects if the gum contains sorbitol or mannitol in large amounts

Does chewing gum break a fast?

Technically, most sugar-free gums do not break a fast, especially if they have minimal to no calories. However, gums with sugar or those that stimulate insulin release may break a strict fast.

If you’re fasting for autophagy or blood sugar control, choose zero-calorie, non-insulin-spiking gums.

How much chewing gum is too much?

Generally, more than five to 10 pieces per day may be too much, especially if they contain sugar alcohols like sorbitol, which can cause:

• Diarrhea
• Bloating
• Cramps

Also, chronic overuse can lead to TMJ disorders or tooth wear.

Who should avoid chewing gum?

People who should limit or avoid chewing gum include:

• Those with TMJ or jaw pain
• People with digestive issues like IBS
• Individuals sensitive to artificial sweeteners
• Children under 5 (choking risk)
• Those trying to avoid microplastic exposure (common in many conventional gums)

Does chewing gum burn calories?

Yes, but only a very small amount. Chewing gum can burn around 11 calories per hour, mainly due to increased muscle activity and heart rate.

While it’s not a weight loss strategy on its own, it may help reduce cravings and snack intake.

Is chewing gum bad for your teeth?

Sugar and artificial sweeteners are bad for your teeth, but sugar-free gums with xylitol can help neutralize acids, increase saliva flow and reduce cavity risk. Sugary gum, however, feeds harmful bacteria and promotes tooth decay.

Does chewing gum help with nausea?

Yes, chewing gum can reduce nausea for some people, especially:

• Mint-flavored gum may soothe the stomach
• During motion sickness or pregnancy
• By promoting saliva flow and reducing acid buildup

Final thoughts

• America played a huge role in spreading the popularity of chewing gum all around the world.
• However, today’s ingredients include fake dyes and flavors. Perhaps most concerning is nanoparticle-sized titanium dioxide, an ingredient used in everything from gum, candy and bread to paint and plastics.
• Nano-titanium dioxide helps create a vibrant white color, but scientists have shown that it can impact small intestinal cells in a way that blocks absorption of key nutrients, slows the metabolism, increases inflammation and weakens the gut’s ability to protect against dangerous pathogens.
• Chewing gum is also linked to migraines and tension headaches in children and adolescents.
• There are still some chewing gum companies that rely on old-fashioned, real-food ingredients, but they are sometimes harder to come by.
• So, is chewing gum bad for you? The answer isn’t black and white.
• Occasional chewing, especially of sugar-free gum with natural ingredients, can be part of a healthy routine. However, overuse or choosing gum with artificial additives may lead to unwanted health effects.
• If you enjoy chewing gum, be mindful of the ingredients and how often you use it.
• If you’re concerned about the potential downsides, consider trying some of the natural alternatives mentioned above.