What Does Gum Do? Understanding the Effects of Chewing Gum on Your Body

Chewing gum is more than just a simple habit or way to freshen your breath. When you chew gum, it triggers a cascade of effects throughout your body, from your brain to your digestive system. Understanding what gum does can help you make informed decisions about incorporating it into your daily routine.

People have been chewing gum for thousands of years, starting with natural tree resins and evolving to today’s modern formulations. While most of us reach for a piece of gum without much thought, the act of chewing actually initiates several physiological processes that can impact your health in both positive and negative ways.

What Happens When You Chew Gum?

When you pop a piece of gum in your mouth and start chewing, several immediate reactions occur in your body:

Increased Saliva Production: Chewing stimulates the salivary glands, causing them to produce more saliva. This natural response helps cleanse your mouth, neutralize acids, and begin the digestive process.

Jaw Muscle Activation: The repetitive chewing motion engages the muscles in your jaw, face, and neck. This continuous activity can have both strengthening effects and, in some cases, lead to muscle fatigue.

Brain Stimulation: The act of chewing sends signals to your brain, increasing blood flow and neural activity in regions associated with attention, memory, and alertness.

Sensory Engagement: The flavor, texture, and temperature of the gum activate multiple sensory pathways, which can influence mood and cognitive function.

What Does Chewing Gum Do for Your Brain?

One of the most interesting effects of chewing gum involves your brain function. Research has shown that the simple act of chewing can have significant cognitive benefits.

Enhanced Memory and Concentration

Studies have demonstrated that chewing gum during tasks that require concentration can improve various aspects of cognitive performance. The increased blood flow to the brain caused by chewing appears to enhance alertness, memory retention, and information processing speed.

This effect is particularly noticeable in tasks requiring sustained attention. Students and professionals often report feeling more focused when chewing gum during work or study sessions.

Stress Reduction

Chewing gum has been associated with reduced levels of cortisol, the body’s primary stress hormone. The rhythmic motion of chewing appears to have a calming effect on the nervous system, similar to other repetitive behaviors that help reduce anxiety.

Many people intuitively reach for gum during stressful situations, and science suggests this instinct may be beneficial. The act of chewing can help manage nervous energy and promote a sense of calm.

Improved Mood

Beyond stress reduction, chewing gum has been linked to improved overall mood and increased feelings of alertness. This may be due to a combination of factors, including the sensory stimulation, the release of neurotransmitters, and the physical act of chewing itself.

What Does Gum Do for Your Teeth and Oral Health?

The effects of gum on dental health depend significantly on the type of gum you choose.

Sugar-Free Gum Benefits

Sugar-free gum, particularly varieties containing xylitol, can be beneficial for your teeth. Here’s what it does:

• Increases Saliva Flow: The extra saliva helps wash away food particles and bacteria that can lead to tooth decay.
• Neutralizes Acids: Saliva helps neutralize the acids produced by bacteria in your mouth, protecting your tooth enamel.
• Remineralizes Teeth: The minerals in saliva can help strengthen tooth enamel and repair early stages of decay.
• Reduces Cavity Risk: Regular use of sugar-free gum after meals has been shown to reduce the incidence of cavities.

Sugar-Sweetened Gum Risks

In contrast, gum containing sugar can be harmful to your teeth. The sugar feeds harmful bacteria in your mouth, which produce acids that erode tooth enamel and lead to cavities. If you choose to chew gum for dental health benefits, sugar-free options are always the better choice.

What Does Chewing Gum Do for Weight Management?

Many people wonder whether chewing gum can help with weight loss or appetite control. The answer is nuanced.

Appetite Suppression

Some research suggests that chewing gum between meals may help reduce hunger and decrease snack cravings. The act of chewing can signal to your brain that you’re eating, potentially reducing the urge to consume actual food.

Calorie Reduction

Since sugar-free gum contains very few calories (typically 5-10 calories per piece), it can serve as a low-calorie substitute for higher-calorie snacks. If you’re someone who tends to eat out of boredom rather than hunger, gum can provide oral stimulation without significant caloric intake.

Limitations

However, it’s important to note that chewing gum is not a magic solution for weight loss. While it may provide modest benefits as part of a comprehensive weight management strategy, it should not replace healthy eating habits and regular physical activity.

What Does Gum Do to Your Digestive System?

The effects of chewing gum extend beyond your mouth and can impact your digestive system in various ways.

Stimulates Digestive Enzymes

Chewing triggers the release of digestive enzymes in your saliva and signals your stomach to prepare for food. This can actually aid digestion when you chew gum after a meal.

Potential Digestive Issues

However, chewing gum when you’re not eating can have downsides. The production of stomach acid and digestive enzymes without actual food to digest may contribute to bloating, gas, or discomfort in some people.

Sugar Alcohol Effects

Sugar-free gums typically contain sugar alcohols like sorbitol or xylitol. While these sweeteners don’t promote tooth decay, they can have a laxative effect when consumed in large amounts. Excessive chewing of sugar-free gum may lead to digestive distress, including bloating, gas, and diarrhea.

Potential Side Effects: What Can Gum Do to Your Jaw?

While moderate gum chewing is generally safe, excessive chewing can lead to problems.

Temporomandibular Joint Disorder (TMD)

Constant chewing can strain the temporomandibular joint (TMJ), which connects your jawbone to your skull. This can lead to TMD, a condition characterized by:

• Jaw pain or tenderness
• Difficulty opening or closing your mouth
• Clicking or popping sounds when moving your jaw
• Headaches
• Ear pain

If you experience any of these symptoms, it’s advisable to reduce or eliminate gum chewing and consult with a healthcare provider.

Headaches

Some people report experiencing tension headaches from prolonged gum chewing. This is likely related to muscle fatigue in the jaw, neck, and temples from the repetitive motion.

What Ingredients Does Gum Contain?

Understanding what’s in your gum can help you make informed choices. Most modern chewing gums contain:

• Gum Base: A non-digestible, rubbery substance that provides the chewy texture
• Sweeteners: Either sugar or sugar-free alternatives like xylitol, sorbitol, or aspartame
• Softeners: Compounds that keep the gum from hardening
• Flavorings: Natural or artificial flavors
• Preservatives: Ingredients that extend shelf life

Most ingredients in commercial chewing gum are classified as safe for human consumption by food safety authorities. However, some people may have sensitivities to specific ingredients, such as artificial sweeteners or certain preservatives.

How to Choose the Right Gum

To maximize benefits and minimize risks, consider these factors when selecting gum:

Opt for Sugar-Free

For dental health and overall wellness, sugar-free gum is the better choice. Look for products containing xylitol, which has been shown to have additional cavity-fighting properties.

Consider Your Digestive Health

If you have irritable bowel syndrome (IBS) or are sensitive to FODMAPs, be aware that sugar alcohols in sugar-free gum may trigger digestive symptoms. In this case, you might look for gums sweetened with stevia or other low-FODMAP alternatives.

Check for Quality Certifications

Look for gums that have received approval from dental associations, which indicates they meet certain standards for oral health benefits.

Be Mindful of Quantity

Even with sugar-free gum, moderation is key. Limit yourself to a few pieces per day to avoid potential side effects from excessive chewing or sugar alcohol consumption.

What Does the Research Say?

Scientific studies on chewing gum have revealed several interesting findings:

Research published in various nutrition and neuroscience journals has demonstrated measurable improvements in cognitive performance during gum chewing. These studies show enhanced reaction times, improved memory recall, and better sustained attention.

Dental research has consistently shown that chewing sugar-free gum for 20 minutes after meals can help prevent cavities. Organizations like the American Dental Association recognize this benefit and have approved certain sugar-free gums for their oral health benefits.

Studies on stress and anxiety have found that regular gum chewers often report lower stress levels, though more research is needed to fully understand the mechanisms behind this effect.

Who Should Avoid Chewing Gum?

While gum is safe for most people, certain individuals should limit or avoid it:

• People with TMJ disorders: Those with existing jaw problems should avoid gum to prevent worsening their condition
• Individuals with dental work: Certain types of dental restorations may be damaged by gum chewing
• Those with digestive sensitivities: People sensitive to sugar alcohols or FODMAPs may experience discomfort
• Young children: Small children may have difficulty chewing without swallowing and could pose a choking risk

If you have any concerns about whether gum chewing is appropriate for you, consult with your dentist or healthcare provider.

Practical Tips for Healthy Gum Chewing

If you decide to incorporate gum into your routine, follow these guidelines:

• Choose sugar-free varieties to protect your teeth
• Chew for 15-20 minutes after meals for maximum dental benefits
• Limit total chewing time to avoid jaw fatigue
• Stay hydrated, as chewing gum can be mildly dehydrating
• Dispose of gum properly—never swallow it or litter
• Pay attention to your body’s signals and reduce chewing if you experience discomfort

The Bottom Line

So, what does gum do? The answer is multifaceted. Chewing gum can enhance cognitive function, reduce stress, protect your teeth (when sugar-free), and potentially help with appetite management. It increases saliva production, which benefits oral health, and provides sensory stimulation that many people find pleasant and calming.

However, excessive gum chewing can lead to jaw problems, digestive discomfort, and other side effects. The key is moderation and choosing the right type of gum for your individual needs.

For most people, enjoying a piece of sugar-free gum occasionally—particularly after meals—can be a beneficial habit. It’s a simple, inexpensive way to support dental health and potentially boost mental performance. Just remember to listen to your body and adjust your habits if you experience any negative effects.

Whether you’re looking to freshen your breath, improve focus, or support your oral health, understanding what gum does to your body empowers you to make choices that align with your health goals.

Sources:

• American Dental Association – Chewing Gum
• NHS – Temporomandibular Disorder (TMD)
• ScienceDirect – Chewing Gum Composition and Ingredients
• MDPI – Effects of Chewing Gum on Brain Function
• PubMed – Chewing Gum Research Database