Chewing gum may actually aid digestion and relieve symptoms like acidity and bloating. However, overuse or certain sugar-free gums can cause gas, loose stools, and other digestive issues.

FACT:

While chewing gum may stimulate saliva production and support digestion, it does not significantly speed up gastric emptying on its own. Experts recommend using sugar-free gum in moderation to aid oral health and relieve mild acid reflux, while cautioning that excessive chewing can cause bloating, diarrhoea, or jaw discomfort in sensitive individuals.

We often hear a myriad of opinions about chewing gum; some say it is bad for health, others swear by its benefits for the jawline, and there is always talk about what it is made of. But have you ever wondered that it might actually do some good, too?

In a viral reel, Dietitian Shweta J Panchal explains how chewing gum can support digestion, but also warns of things to watch out for. “When you chew gum, saliva production increases, and saliva contains enzymes, which means the digestive process gets a head start,” she says.

Panchal adds that chewing gum can help relieve symptoms of acid reflux, heartburn, and general acidity. “If you chew sugar-free gums, it can also ease bloating and promote gastric emptying. But if your gut is sensitive, the xylitol and sorbitol in sugar-free gums may give you loose stools, gas, or bloating,” she cautions.

Does chewing gum affect gastric emptying?

A 2011 study conducted on ten healthy male volunteers found that chewing gum did not affect the rate of gastric emptying. “It (chewing gum) may ameliorate gastrointestinal symptoms through other mechanisms, such as saliva and autonomic nervous system.” The study, however, noted: “The physiological implications of our results remain unclear, and further investigation is needed.”

While the effect on gastric emptying in healthy adults appeared minimal, research has shown that chewing gum may still support bowel function in specific situations. A 2012 study on 100 women undergoing cesarean section found that “chewing is an acceptable and inexpensive physiologic method for decreasing the time to the passage of flatus, bowel movements, and feeling of hunger in patients undergoing cesarean section.

“It can be added to post-caesarean care without any concern on early post-operation feeding as a low-cost, safe and tolerable treatment in early intestinal stimulation to reduce ileus-associated complications,” the study pointed out.

Can gum help digestion through saliva and bowel function?

A 2014 study on patients with chronic headaches and excessive gum-chewing found out that “excessive daily gum-chewing may be associated with chronic headache and should get more attention in the medical literature.”

Building on the understanding of the positive effects of controlled gum-chewing, a 2015 pilot study conducted on 12 community-dwelling elderly individuals found that “resting saliva secretion significantly increased after GCE-S (soft gum), returned to baseline levels during the rest period and significantly increased again after GCE-H (hard gum).

The study concluded that “GCE (gum chewing exercises) can increase resting saliva secretion and occlusal force in elderly individuals.” However, it called for further investigations on the appropriate use of soft and hard gums to address oral frailty in elderly individuals.”

Another 2015 study evaluated oesophageal transit of liquid and gas in 16 patients with troublesome belching and 15 controls. It found that “gum chewing causes an increase in saliva swallowing in both patients with excessive belching and in controls, and an increase in air swallowing in patients with excessive belching 20 minutes after yogurt ingestion.

This means that chewing gum helps increase saliva and air swallowing without changing the number of actual belches (burps), suggesting a potential benefit for digestive activity.

Does sugar-free gum or chewing affect your gut and jaw health?

A 2024 study by the University of California–Davis found that “microbial sorbitol degradation normally protects the host against sorbitol intolerance,”.

“However, an impairment in the microbial ability to break down sorbitol causes sorbitol intolerance,” the study said, adding that sugar-free gum containing sorbitol can cause bloating, cramps, and diarrhea in sensitive individuals.

While the gut effects of sugar-free gum are evident in sensitive individuals, concerns about jaw health have also been studied.  A 2025 study in Krakow, Poland, on young adults revealed that “no statistically significant associations were found between TMD occurrence and the frequency, duration, or chronicity of gum chewing.”

The study added: “However, given the cross-sectional design and limited statistical power, these findings should be interpreted with caution. They underscore the multifactorial nature of TMD and highlight the importance of considering broader behavioral and psychosocial factors.”

What experts say? 

Dr Rajiv Kovil, Head of Diabetology and Weight Loss Expert at Zandra Healthcare, explains that chewing gum, especially sugar-free variants, can help reduce acid reflux episodes.

“A lot of saliva can neutralise the gastric acid. Sugar-free chewing gums, especially, can provide relief for people suffering from mild acid reflux,.”  he says.

According to Dr Kovil, the salivary enzymes produced while chewing help with digestion, and increased salivation is particularly beneficial for people with diabetes, as dry mouth is a common symptom among them.

Dr Kovil emphasises that sugar-free gums are preferred over regular sugar-containing gums due to dental concerns. “We don’t support sugar chewing gums because obviously they can worsen oral health, but sugar-free chewing gums have a lot of benefits overall. They reduce cavities, curb bacterial growth, freshen breath, and promote oral health completely,” he says. He also mentions that some anecdotal evidence suggests gum-chewing can influence satiety and weight management, though large-scale studies are lacking.

While highlighting the benefits, Dr Kovil cautions about potential side effects. “If consumed in large amounts, sugar-free gums can cause bloating, abdominal discomfort, and even diarrhoea because they undergo fermentation in the large bowel,” he says. “People with bowel issues, such as irritable bowel syndrome, ulcerative colitis, or Crohn’s disease, should consume only small amounts.”

Dr Kovil further adds that excessive gum chewing may worsen bloating due to swallowed air and could lead to TMJ problems, jaw pain, or facial discomfort.

“Symptomatic use is key. Chew gum in the morning or night if needed, but don’t chew constantly. Overuse can lead to behavioural dependence and other complications,” he advises.

Also read: Soha Ali Khan’s latest health trend: Is chewing raw garlic on an empty stomach good for you?