Is It Bad to Chew Gum All Day?

Q: Mint gum is the only thing that gets me through the workday. Is all that chewing bad for my health?

Chewing gum has various effects on the body, offering both potential benefits and drawbacks.

Potential Benefits

Enhanced Oral Health: Chewing gum can bolster oral health by stimulating saliva production, which protects teeth from erosion and neutralizes acidity in the mouth. Dr. Peter Arsenault, a dentist at Tufts University, notes that chewing also helps to dislodge food particles and plaque, contributing to fresher breath by combating dry mouth. Sugar-free gum is preferable to sugary alternatives, as sugar promotes cavity-causing bacteria. Notably, gum with xylitol can further reduce cavity risk; a 2022 meta-analysis indicated that chewing xylitol gum three to five times daily after meals could decrease cavity risk by 17%.

Reduced Heartburn: Gum chewing may also alleviate heartburn symptoms for some individuals. The extra saliva produced helps neutralize acid in the esophagus. While research is limited, a 2005 study found that chewing sugar-free gum for 30 minutes after meals reduced acid levels in the esophagus for those prone to acid reflux.

Cognitive and Emotional Benefits: Preliminary evidence suggests gum chewing may enhance concentration and learning. A 2018 study showed that participants who chewed gum performed better on tests compared to those who did not. Additionally, chewing gum may improve mood and reduce stress, similar to other nervous habits. Increased blood flow to specific brain regions during chewing may explain these effects.

Potential Drawbacks

Jaw Issues: Despite its benefits, chewing gum can exacerbate problems for individuals with jaw issues, especially those with temporomandibular joint (TMJ) disorders. Dr. Arsenault cautions that frequent chewing can lead to jaw muscle fatigue, resulting in clicking, popping, headaches, and facial discomfort. He recommends limiting gum chewing to short periods after meals and suggests that those with TMJ disorders should avoid it.

Digestive Concerns: For some, chewing gum may worsen digestive issues. It can relax the lower esophageal sphincter, increasing acid entry into the esophagus and leading to heartburn. Rapid chewing can also lead to swallowing air, resulting in bloating and gas. Common sugar substitutes like sorbitol and xylitol may have laxative effects, increasing the risk of diarrhea or abdominal pain.

Microplastic Exposure: Many gums contain synthetic materials like polyethylene and polyvinyl acetate. Studies suggest these microplastics may leach into our mouths when chewing. To minimize exposure, it may be best to maintain the same piece until the flavor diminishes and dispose of gum responsibly. —NYT