Chewing gum after meals is best for limiting cavities, while chewing gum periodically between meals may be more effective for decreasing your appetite.
Based in Massachusetts, Jessica Bruso has been writing since She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Monitor the health of your community here. More Articles. Written by Jessica Bruso. This may be a useful strategy for those motivated to lose or maintain weight.
The present study tested the hypothesis that chewing sweetened gum will reduce subjective appetite and subsequent snack intake in moderately restrained eaters. Immediately after this meal, participants rated hunger, appetite and cravings for sweet and salty snacks every hour until they returned to the laboratory 3 h later for snack.
A few small studies suggest that the action of chewing gum may help burn a few additional calories. In another study, chewing gum after a meal increased diet-induced thermogenesis DIT , which is the number of calories burned through digestion.
However, the number of extra calories burned remained very small, and simply eating the same meal more slowly was even more effective at raising DIT than chewing gum Research further suggests that chewing gum while walking may aid weight loss. However, at 0. Moreover, some people claim that chewing gum may help shape your face by toning your muscles. However, no research supports this claim. Chewing gum may help reduce hunger and cravings, increase feelings of fullness, and help you eat less.
It may also help you burn slightly more calories per day. Chewing gum comes in several varieties, including sugar- and nicotine-containing, sugar-free, and caffeinated gums. Certain varieties are commonly believed to help you lose more weight than others, even though research comparing their effects is often lacking.
Sugar is considered unhelpful when trying to lose weight or prevent weight gain. This is why sugar-free gum is typically considered superior to sugar-containing gum. That said, regular gum only contains 2 more calories per 2-gram piece than sugar-free gum.
Such a small difference is unlikely to help you lose more weight 13 , They may also contain sugar alcohols like sorbitol, which is known to cause cramps, gas, bloating, and diarrhea, especially when consumed in amounts exceeding 5—20 grams per day Nicotine , a compound typically found in cigarettes, is known to reduce appetite, causing people to eat less.
In addition, nicotine may slightly raise your metabolism, causing your body to burn a few extra calories per day This may explain why people chewing nicotine gum while attempting to quit smoking often gain less weight than those chewing regular gum or not chewing any gum at all 19 , 20 , That said, nicotine is highly addictive and has various detrimental effects on your health.
Caffeine , a compound commonly found in coffee and tea, may also help you lose weight by increasing the number of calories and amount of fat your body burns 22 , One review including over participants suggests that greater caffeine intakes may be linked to lower weight, fat mass, and body mass index BMI Other studies suggest that caffeine can help you burn more fat while both resting and exercising 23 , As such, weight loss supplements or gums containing caffeine may help you lose a little weight, at least initially.
However, your body becomes accustomed to regular caffeine use over time, which may reduce its effects Thus, chewing as little as a few pieces per day may cause you to exceed the safe daily caffeine limit of mg, especially if you also consume other caffeine-containing foods or drinks. Too much caffeine can cause you to feel jittery and have difficulty sleeping.
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