Chewing gum is a common habit that can have both positive and negative effects on your health. From improving oral health to relieving stress, it can also cause jaw and digestive problems.
Chewing gum is a common practice in the United States: in a 2019 study, 62% of the more than 3,000 adolescents and adults surveyed reported having chewed gum in the past six months, averaging one a day. But how does this habit impact health? Experts analyze the benefits and risks of this everyday activity.
Improves oral health.
Chewing gum stimulates saliva production, which helps neutralize acids in the mouth and protects teeth from erosion. This also helps remove food debris and plaque, according to dentist Peter Arsenault, a professor at Tufts University. Sugar-free gum is also preferable, as sugary gum feeds bacteria that can cause cavities.
Xylitol, a common sweetener in sugar-free gum, offers additional benefits. A 2022 meta-analysis reviewing 30 studies found that chewing xylitol gum three to five times a day after meals can reduce the risk of cavities by 17%.
Heartburn Relief
According to gastroenterologist Aditi Stanton, the extra saliva produced by chewing gum can neutralize acid in the esophagus, relieving heartburn symptoms. Although research is limited, a 2005 study of 31 reflux-prone participants found that chewing sugar-free gum for 30 minutes after eating irritating foods significantly reduced acid levels in the esophagus.
Positive effects on cognition and stress
Although more research is needed, some studies suggest that chewing gum may improve concentration and learning. In 2018, a study of 40 adults showed that those who chewed gum during a physiology lesson performed better on exams. Chewing gum has also been suggested to relieve stress and improve mood in the short term, possibly by activating regions of the brain through increased blood flow.
Risks associated with chewing gum
Jaw Problems
Chewing gum can worsen temporomandibular joint (TMJ) conditions, warned Peter Arsenault. This is especially relevant for those who grind or clench their teeth, as the repetitive motion can cause pain, clicking, cracking, and facial muscle fatigue. Arsenault suggests limiting chewing time to 15-20 minutes after meals to balance the dental benefits with the jaw risks.
Digestive Problems
While it may relieve acid reflux for some, it can worsen it in others by relaxing the lower esophageal sphincter. Additionally, chewing gum quickly or vigorously can cause bloating and gas due to the ingestion of air. Sweeteners such as xylitol and sorbitol can also have laxative effects, causing diarrhea or abdominal discomfort.
Exposure to microplastics:
Many chewing gums contain plastics such as polyethylene or polyvinyl acetate to improve their elasticity. According to researcher Katrina Korfmacher of the University of Rochester, these materials can be released into the mouth. Although the health effects are still unclear, experts recommend not constantly changing gum and disposing of it properly to protect the environment.