Chewing Gum: Good or Bad?

The components used in chewing gum are considered safe for human consumption, and the simple act of chewing may offer both mental and physical advantages. That said, some individuals experience jaw discomfort or headaches from frequent chewing.

People have enjoyed chewing various gum-like substances for millennia.

Early varieties were made from tree saps, including spruce resin or Manilkara chicle.

Today, most commercial chewing gums are manufactured from synthetic rubber ingredients.

This article reviews the potential health advantages and possible drawbacks of chewing gum.

What is chewing gum?

Chewing gum is a pliable, elastic product intended to be chewed but not swallowed.

Formulations vary across manufacturers, but all gums generally contain the following core components:

• Gum. The indigestible, rubbery base that provides chewiness.
• Resin: Often added to reinforce the gum and keep it cohesive.
• Fillers. Substances such as calcium carbonate or talc that give the gum body and texture.
• Preservatives. Included to prolong shelf life. A commonly used preservative is butylated hydroxytoluene (BHT).
• Softeners. Added to maintain moisture and prevent hardening — examples include paraffin wax or vegetable oils.
• Sweeteners. Traditional gums use cane or beet sugar and corn syrup; sugar-free varieties use sugar alcohols like xylitol or artificial sweeteners such as aspartame.
• Flavorings. Natural or synthetic agents used to produce the intended taste.

Manufacturers typically keep exact formulas confidential, often calling their unique mix of gum, resin, fillers, softeners, and antioxidants the “gum base.”

All substances used in gum production must be food-grade and deemed suitable for human consumption.

Summary

Chewing gum is a confection made to be chewed but not swallowed. It’s produced by combining a gum base with sweetening agents and flavorings.

Are the ingredients in chewing gum safe?

Overall, chewing gum is regarded as safe for most people.

However, certain gums contain trace amounts of ingredients that some consider contentious.

Even so, these substances are generally present at levels well below those associated with harm.

Butylated hydroxytoluene (BHT)

BHT is an antioxidant used as a preservative in many processed foods. It helps prevent fats from becoming rancid.

Its inclusion is debated because some animal experiments suggest that very large doses might cause cancer, though results are inconsistent and other studies did not find such effects.

Human data are limited, so BHT’s effects in people remain not fully characterized.

A Dutch study from 2000 examined BHT exposure and stomach cancer, finding no increased risk for men or women consuming typical amounts (3).

Regulatory agencies such as the FDA and the EFSA consider BHT safe at low intake levels (about 0.11 mg per pound of body weight, or 0.25 mg per kg).

Most people likely ingest far less than this threshold. One analysis of urine samples from several countries estimated average daily BHT intake in adults at only 0.21–31.3 micrograms per kg of body weight.

Titanium dioxide

Titanium dioxide is an additive commonly used to whiten foods and give them a smooth appearance.

Some older animal studies have associated very high doses of titanium dioxide with nervous system and organ damage in rodents.

Findings in rats have also shown inflammation, oxidative stress, and cancer with large exposures.

The amount of titanium dioxide that might be harmful in humans remains unclear.

At present, the levels and forms of titanium dioxide found in foods are generally considered acceptable, but further research is needed to establish safe consumption limits.

Aspartame

Aspartame is an artificial sweetener used widely in sugar-free foods.

It is controversial, with claims linking it to symptoms ranging from headaches to weight gain and cancer.

Animal studies have suggested that aspartame may act as a carcinogen in rodents and that prenatal exposure could raise cancer risk in offspring.

The relationship between aspartame and obesity requires additional study.

The FDA maintains that consuming aspartame within established daily intake limits is not expected to be harmful.

However, people with the rare inherited disorder phenylketonuria must restrict phenylalanine, a component of aspartame.

Color additives

Synthetic food dyes such as Red 40, Yellow 5, Yellow 6, and Blue 1 have been associated with health concerns. The FDA has approved these dyes, noting that while most children tolerate them without issue, some may be sensitive.

Many gums also contain titanium dioxide to give a glossy finish to colored pieces; these colors can include the synthetic dyes mentioned above (17).

Titanium dioxide, Red 3, and Green 3 are prohibited in the European Union but remain allowed in the United States. The EU requires warnings on products containing Red 40, Yellow 5, and Yellow 6 that they may affect children’s activity and attention (18, 19).

California plans to ban Red Dye 3 and several other additives starting in 2027 (20).

Summary

Chewing gum has not been associated with major health hazards, but some additives found in certain gums are controversial.

Chewing gum can reduce stress and improve memory

Research has shown that chewing gum during tasks can enhance several aspects of cognitive performance, including alertness, memory, comprehension, and decision-making.

One randomized controlled trial reported that students who chewed gum over 7 or 19 days had lower scores for depression, anxiety, and stress versus those who didn’t, and chewers achieved better academic results.

Some studies indicate that chewing initially may be slightly distracting but can help sustain concentration for longer periods.

Other research suggests benefits are most apparent during the first 15–20 minutes of a task.

Experts are unsure why chewing boosts memory. One hypothesis is that it increases cerebral blood flow.

Chewing has also been linked to lower stress levels and heightened alertness.

For example, a small 2012 study of university students found that two weeks of chewing reduced perceived stress, especially related to academic workload.

This effect may stem from the act of chewing lowering stress hormones such as cortisol.

Memory improvements from chewing seem to persist only while chewing is occurring, though habitual gum users may feel generally more alert and less stressed during the day.

Summary

Chewing gum may enhance memory and is associated with reduced feelings of stress.

Chewing gum could aid weight control

Chewing gum may be a useful adjunct for people trying to manage their weight.

Because it provides a sweet taste with few calories, it can satisfy sweet cravings without adding significant energy.

Some studies suggest that chewing gum can lower appetite and help prevent overeating.

One small trial found that chewing gum between meals reduced hunger and decreased afternoon consumption of high-carbohydrate snacks.

Another modest study indicated that chewing gum while walking might modestly increase calorie expenditure.

Overall findings are mixed — some studies show no effect of gum on appetite or daily energy intake.

One study found gum chewers were less likely to snack on fruit, possibly because minty gum beforehand made the fruit taste less appealing.

There is also limited evidence that chewing may raise metabolic rate slightly.

More long-term research is needed to confirm whether gum chewing leads to meaningful weight loss.

Summary

Chewing gum may help reduce calorie intake and curb hunger, potentially aiding weight loss, though evidence is not conclusive.

Chewing gum may protect teeth and freshen breath

Chewing sugar-free gum can help protect teeth against cavities.

It is preferable to sugar-containing gum, since sugar feeds harmful oral bacteria that cause tooth decay.

Not all sugar-free gums offer equal dental benefits.

Research indicates that gums sweetened with the sugar alcohol xylitol are more effective than other sugar-free options at preventing decay.

Xylitol inhibits the growth of bacteria responsible for cavities and bad breath.

One study reported that xylitol-sweetened gum reduced harmful oral bacteria by as much as 75%.

Additionally, chewing gum after eating stimulates saliva flow, which helps wash away sugars and food particles that feed oral bacteria.

Summary

Chewing sugar-free gum after meals can support dental health and reduce bad breath.

Are there any side effects of chewing gum?

While chewing gum offers potential benefits, excessive chewing can lead to adverse effects.

Sugar-free gums contain laxatives and FODMAPs

The sugar alcohols used in many sugar-free gums can have a laxative effect if consumed in large amounts.

Therefore, chewing a lot of sugar-free gum can cause digestive upset and diarrhea.

All sugar alcohols are considered FODMAPs and may trigger symptoms in people with irritable bowel syndrome (IBS).

Sugar-sweetened gum is bad for dental and metabolic health

Gum sweetened with sugar is harmful for teeth.

Sugar is metabolized by harmful mouth bacteria, increasing plaque and promoting tooth decay over time.

Excessive sugar intake is also linked to conditions such as obesity, insulin resistance, and type 2 diabetes.

Chewing gum too often could cause jaw problems

Persistent chewing can contribute to temporomandibular disorder (TMD), a jaw condition that causes pain during chewing.

Though uncommon, some studies have found associations between excessive chewing and TMD.

Chewing gum has been linked to headaches

A review of research suggests that frequent gum chewing may provoke headaches in people susceptible to migraines or tension-type headaches.

Further research is needed, but authors recommend that people prone to migraines consider limiting gum chewing.

Summary

Excessive gum chewing can cause issues such as jaw pain, headaches, diarrhea, and tooth decay. Sugar-free gum may provoke digestive symptoms in people with IBS.

Which chewing gum should you choose?

If you enjoy chewing gum, a sugar-free option sweetened with xylitol is generally the best choice.

The main caveat is for people with IBS: sugar-free gums contain FODMAPs that can cause digestive distress.

Those who cannot tolerate FODMAPs should pick gums sweetened with low-calorie alternatives like stevia.

Always check ingredient lists to ensure a gum contains no substances you are sensitive or intolerant to. Consult a dentist or dietitian for personalized advice on the best gum for you.

The bottom line

Ingredients in chewing gum are considered safe for human consumption, and chewing itself may offer surprising mental and physical perks.

However, some people may experience negative effects such as jaw pain or headaches from chewing. If chewing causes you problems, it’s wise to cut back. Otherwise, enjoying a piece or two between meals is generally fine.