The Science Behind Why Chewing Gum Suppresses Hunger
Have you ever chewed gum to curb your appetite? Many people believe that gum can help control hunger and prevent snacking, but what does science say? Let’s explore how chewing gum affects appetite, metabolism, and cravings.
How Chewing Gum Affects Hunger
Chewing gum influences hunger and appetite through a combination of physical, sensory, and psychological effects:
1. Trick Your Brain into Thinking You’re Eating
Chewing stimulates the digestive system and sends signals to the brain that food is on the way. This can lead to a temporary reduction in hunger because your brain perceives the chewing action as eating.
2. Increased Saliva Production
When you chew gum, your mouth produces more saliva, which can help reduce cravings by keeping your mouth busy and mimicking the sensation of eating.
3. Activation of the Jaw Muscles
Studies suggest that chewing helps regulate appetite-related hormones, such as:
- Ghrelin (the hunger hormone) – Chewing gum may reduce ghrelin levels, decreasing feelings of hunger.
- Leptin (the satiety hormone) – Some research suggests that chewing can enhance leptin’s effects, helping you feel fuller for longer.
4. A Distraction from Snacking
Chewing gum provides a low-calorie alternative to eating. When you have a strong craving for something sweet or salty, gum can act as a behavioral replacement, helping you avoid unnecessary snacking.
What Does Science Say?
Studies That Support the Appetite-Suppressing Effects of Gum
✔ A study published in Appetite found that people who chewed gum before meals consumed 8–10% fewer calories compared to those who didn’t.
✔ Another study in Physiology & Behavior showed that chewing gum helped reduce cravings, particularly for sweet snacks.
✔ Research from Louisiana State University found that gum chewers reported lower hunger levels and reduced their overall calorie intake by 40 calories per meal.
Studies That Challenge the Idea
❌ Some research suggests that while gum may suppress hunger temporarily, it does not lead to significant long-term weight loss.
❌ A study in Appetite found that chewing gum did not reduce calorie intake in all individuals—some people still ate the same amount.
Does the Type of Gum Matter?
Yes! The ingredients in gum can influence its effects on hunger.
- Sugar-free gum is the best choice for appetite control since it has few to no calories and doesn’t spike blood sugar.
- Mint-flavored gum may be particularly effective, as strong mint flavors can naturally reduce cravings.
- Sugary gum can have the opposite effect, increasing cravings for sweet foods.
Can Chewing Gum Help with Weight Loss?
While gum can help reduce calorie intake in the short term, it is not a magic weight-loss tool. However, it can be a useful strategy when combined with a healthy diet and regular exercise.
Benefits of chewing gum for weight management:
✅ Curbs cravings – Helps reduce mindless snacking.
✅ Burns a few extra calories – Studies show chewing gum burns about 11 calories per hour.
✅ Helps with portion control – Can prevent overeating at meals.
Potential Downsides of Chewing Gum
🚫 Digestive Issues – Excessive gum chewing can cause bloating or gas due to swallowing air.
🚫 Artificial Sweeteners – Some sugar-free gums contain sorbitol or xylitol, which may cause digestive discomfort in large amounts.
🚫 Jaw Strain – Too much chewing can lead to jaw fatigue or TMJ issues.
Chewing gum can help suppress hunger, reduce cravings, and prevent unnecessary snacking. However, its effects vary between individuals, and it should not replace healthy eating habits.
If you’re looking for a simple way to manage appetite and avoid overeating, chewing sugar-free gum—especially mint-flavored—may be a useful tool in your routine.