Is Chewing Gum Healthy or Harmful? Experts Weigh In

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Chewing gum has long been a popular habit across the globe — enjoyed for everything from freshening breath to relieving stress. But recent discussions have reignited the debate: Is chewing gum actually healthy, or could it be harmful?

The Health Benefits

According to several studies, chewing gum — particularly sugar-free varieties — may offer a range of health benefits. Dental associations in many countries, including the American Dental Association (ADA), endorse sugar-free gum for its ability to help prevent tooth decay.

“When chewed after meals, sugar-free gum stimulates saliva production, which helps neutralize acids and wash away food particles,” says Dr. Angela Kim, a dentist based in Chicago. “This can be particularly helpful for people who may not be able to brush right away.”

Beyond oral health, chewing gum has also been linked to improved cognitive performance. Some research suggests that gum-chewing can enhance memory, attention, and reduce stress, possibly by increasing blood flow to the brain and providing a repetitive motion that calms the nervous system.

The Possible Downsides

However, not all experts agree that gum is entirely harmless. One concern involves the gastrointestinal system. Excessive gum chewing, especially varieties containing artificial sweeteners like sorbitol or xylitol, may cause bloating, gas, or even diarrhea in some individuals.

“There’s a misconception that sugar-free means harmless,” says Dr. Priya Shah, a gastroenterologist. “Chewing too much gum with sugar alcohols can disrupt the gut and lead to digestive issues.”

Moreover, constant chewing may contribute to jaw problems. Temporomandibular joint disorder (TMJ), which causes pain and dysfunction in the jaw, has been linked to habitual gum chewing in some individuals.

Environmental concerns also factor into the debate. Most chewing gum contains synthetic rubber and is not biodegradable. Improper disposal of gum contributes to urban litter and poses challenges for municipal cleaning services.

What the Experts Recommend

Moderation appears to be the key. Most health professionals agree that chewing a few pieces of sugar-free gum per day is unlikely to cause harm and may even provide benefits. However, they caution against overuse and urge consumers to be mindful of the ingredients and environmental impact.

“If you’re going to chew gum, opt for brands that use natural sweeteners and consider disposing of it properly,” says Dr. Kim. “And like with anything, listen to your body. If gum gives you discomfort, it’s best to cut back.”

The Bottom Line

Chewing gum can be both healthy and harmful, depending on how, what, and how often it’s used. While it may help support oral health and cognitive function, overuse or reliance on artificial ingredients can lead to unwanted side effects.

As with many lifestyle choices, informed and moderate use seems to be the best approach.