Could chewing gum help you lose weight? Here’s what the research says

If you've consulted Google with the question: 'Can chewing gum help lose weight?', you're not alone.

Some claim it can help reduce food intake throughout the day by suppressing cravings. Others suggest chewing sugarless gum while walking, which can help you expend more energy and see greater weight loss from exercise.

But separating fact from fiction about chewing gum as a weight loss tool can be tricky.

So, is chewing gum for weight loss really a tried-and-tested method? In this helpful guide, we'll break down everything you need to know about how chewing gum may help reduce cravings and burn calories and how these benefits can be implemented into a healthy diet and regular exercise program to ensure your weight loss results are sustainable.

Can chewing gum help with weight loss?

If you're looking to lose weight, starting a chewing gum habit isn't going to help you achieve lasting results.

No matter your weight loss goals, chewing a stick or 2 of gum won't see you magically shed kilograms, nor will it burn those extra calories consumed from an afternoon snack.

However, where chewing gum can help is for those who are struggling to curb unhealthy habits on their weight loss journey. For those who need help steering clear of midday snacking or late-night cravings, popping a piece of gum can help you avoid consuming these extra calories.

Many people snack out of habit, boredom, or stress, not true hunger. Chewing gum can act as a distraction during those moments, helping to break the cycle of emotional eating.

Consider the ways chewing gum can help with weight loss below.

Chewing gum may help reduce cravings

If you need something sugary after eating to signal that the meal is over, gum chewing can replace the need for dessert. According to one study, chewing gum may help to suppress appetite, particularly when it comes to the desire for sweet treats and sugary snacks [1].

Those who chewed gum consumed approximately 40 fewer calories at the next eating occasion. Participants reported feeling more satisfied and resisted more decadent foods.

By chewing sugar-free gum, you'll not only save yourself the calories otherwise consumed from dessert or snacks between meals but also keep your mouth busy while learning new behaviours like mindful eating.

That being said, in another study, it was found that chewing gum had little influence on appetite or food intake [2].

While some believe chewing gum can reduce the frequency of meals by curbing snacking, another study found that people actually may consume calories from less-nutritious foods when they do eat [3].

A further study of chewing gum being used regularly for 8 weeks found that it did not help facilitate weight loss in overweight and obese adults [4].

While this research doesn't suggest that gum chewing has no benefits for those struggling with snacking on their weight loss journey, it's clear that the effects of chewing gum for weight loss benefits vary depending on the individual.

Chewing gum may help you burn additional calories

According to research published in the New England Journal of Medicine, chewing gum burns around 11 calories an hour [5].

It might not sound all that significant, particularly for those embarking on a weight loss program who know the importance of entering a calorie deficit and burning more calories than consumed, but it equates to 19% more than the average person expends by sitting in a chair for the same period.

What does that mean? Well, according to researchers, the simple act of chewing sugar-free gum during waking hours could help you lose more than 4 kilograms of body fat a year — and that's without changing your diet or activity level.

Of course, there are caveats to these findings. Most importantly, it needs to be sugar-free, non-caloric gum.

If you instead choose sugar-sweetened gum, you'll be chomping down on close to 11 calories per stick, or low-calorie sugarless gum, which typically has close to 5 calories per piece.  

What type of chewing gum is best for weight loss?

Chewing gum comes in several varieties, including sugar-free and caffeinated gums. Certain types of chewing gum are more beneficial than others for weight loss.

Sugarless gum

Sugar should be avoided, particularly for those trying to lose weight, which is why sugar-free gum is generally considered the best option.

However, sugar-free gum often contains artificial sweeteners such as aspartame or sucralose, which have been linked to poor gut health and other health issues [6].

They may also contain sugar alcohols like sorbitol, which is known to cause cramps, gas, bloating, and diarrhoea, particularly when consumed in amounts exceeding 5-20 grams per day (or roughly 4-16 pieces of gum per day, depending on the brand).

Caffeine-containing gum

Some studies have found that caffeine can play a part in weight loss by increasing the calories and amount of fat your body burns. In a review of over 600 participants, greater caffeine intake was linked to lower weight, fat mass, and body mass index (BMI) [7].

As a result, gums containing caffeine may help you lose a little weight initially, but the effects wear off as the body adjusts to the new caffeine intake.

These gums can also cause you to exceed the safe daily caffeine limit of 400 mg, especially if used in conjunction with caffeine-containing foods or drinks.

Tips for chewing gum as a weight loss tool

When it comes to using chewing gum as a tool for weight loss, consider the following tips:

Choose sugarless gum

The greatest benefit of chewing gum isn't its weight loss benefits but its benefits for your mouth.

According to the American Dental Association, chewing gum can decrease the risk of tooth decay and prevent grinding teeth when stressed by increasing the flow of saliva and washing away acids produced by bacteria in plaque [9].

They recommend chewing gum for 20 minutes after eating for optimal oral health.  

Curb your cravings

Chew gum when you have the urge to eat a snack between meals. Similarly, if watching TV or out at a party, chewing gum can prevent mindless snacking and overeating.

Popping a piece of gum in your mouth after a meal can also signal that the meal (and your eating window) is over and stop you from reaching for that dessert.

Stick a pack of gum in your pocket, purse, or briefcase

Cravings occur at any moment, and having a few sticks of gum handy can help you when you need it most.

For example, when cooking, chewing gum can prevent nibbling as you prepare the meal, helping to reduce your overall caloric intake.

Don't overdo it

Most sugar-free chewing gums contain a low-calorie sweetener called sorbitol. This is a sugar alcohol that is poorly absorbed by the small intestine and acts as a laxative.

Studies suggest that excessive consumption of sorbitol-containing gum (15-20 sticks daily) led to cases of chronic diarrhoea, pain, and severe weight loss [8]. Some gum chewers can also experience significant bloating as a result of swallowing air while chewing.

Chewing gum isn't enough for long-lasting results

While chewing sugar-free gum can help some people reduce their caloric intake by avoiding snacking between meals, it won't lead to long-lasting results when used as a tool for weight loss.

Diet is just one part of your weight loss journey, and when it comes to sustainable results, it's important to take a holistic approach that also considers the behavioural changes that need to be addressed for optimal health and well-being.

With Juniper’s Weight Reset Program, you can rest assured that you’ll be supported throughout every stage of your weight loss journey.

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Health coaching is used to assist you with lifestyle changes including sticking with a routine and a support system of other women on the journey with you, so you feel less alone, while one-on-one health tracking gives you a personalised experience.

Whether you're looking to kickstart your weight loss journey or simply break those habits that might be holding you back from hitting your goal weight, Juniper can help you achieve your weight loss goals sooner and stick to them for the long term.

Check your eligibility for the program today.

Frequently asked questions

If you’re still curious about how chewing gum fits into a weight loss journey, these frequently asked questions break down the facts, from appetite control to calorie burn, so you can decide if it’s worth adding to your routine.

Can chewing gum help reduce appetite?

Yes, some research suggests chewing gum may help reduce cravings and suppress appetite, especially for sweet snacks. However, results vary by individual and are not consistent across all studies.

Does chewing gum burn calories?

Chewing sugar-free gum burns around 11 calories per hour. While this isn’t significant on its own, over time it may contribute modestly to a calorie deficit.

Is sugar-free gum better for weight loss?

Sugar-free gum is generally the best option for weight loss, as it avoids added sugar calories. But be mindful of artificial sweeteners and sugar alcohols like sorbitol, which can cause digestive issues in high amounts.

Can chewing gum help with portion control?

Chewing gum after meals may act as a psychological cue that your eating window has closed, helping to reduce unnecessary snacking and improve portion control.

How many pieces of gum per day is safe?

Stick to no more than 4–5 pieces per day. Excessive consumption of sugar alcohols (like sorbitol) in the gum may cause bloating or digestive issues if overconsumed.

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