A brief history: From tree sap to synthetic polymers
The practice of chewing gum is far from a new phenomenon. Archaeologists have discovered evidence of birch bark tar with tooth imprints dating back 6,000 years in Finland. Ancient Greeks chewed mastiche, the resin of the mastic tree, while Mayans used chicle, the sap of the sapodilla tree. These early forms were natural, unlike the mass-produced gum of today. Modern chewing gum began its commercial journey in the 19th century, with the invention of chicle-based gum. However, the 1960s marked a significant shift, with manufacturers moving towards cheaper, petroleum-derived synthetic rubber bases, which are now the standard.
The ingredients: What’s really in your gum?
Modern gum contains a blend of ingredients, each serving a specific purpose. Understanding these components is key to evaluating its potential health impact.
- Gum Base: The non-soluble core, often made from synthetic polymers like styrene-butadiene rubber or polyvinyl acetate. It is technically a form of plastic.
- Sweeteners: Sugary gums contain sucrose and glucose, which feed oral bacteria and cause tooth decay. Sugar-free gums use alternatives like sugar alcohols (xylitol, sorbitol, mannitol) or artificial sweeteners (aspartame, sucralose).
- Softeners: Ingredients like glycerin or vegetable oil keep the gum pliable.
- Flavorings: Both natural and artificial flavors are added for taste.
- Additives: This category includes emulsifiers, colorants like titanium dioxide, and preservatives like Butylated hydroxytoluene (BHT).
Potential benefits of chewing gum
For all its controversy, chewing gum does offer several proven benefits, especially when opting for sugar-free varieties. The key is moderation and being mindful of the ingredients.
Oral health improvements
Chewing sugar-free gum after meals stimulates saliva production. Saliva is the mouth's natural defense mechanism, helping to neutralize plaque-causing acids, wash away food debris, and strengthen tooth enamel with calcium and phosphate. Gums sweetened with xylitol are particularly beneficial, as xylitol can inhibit the growth of Streptococcus mutans, a primary bacteria responsible for cavities.
Cognitive and stress-related benefits
The repetitive motion of chewing has been shown to improve brain function by increasing blood flow to the head. This can lead to enhanced alertness, focus, and memory during tasks. The act of chewing can also reduce stress and anxiety, potentially lowering cortisol levels. These effects are generally modest and temporary but can be useful in certain situations, like before a test or a public speech.
Digestive aid and appetite control
For some, chewing gum after a meal can help with digestion by stimulating saliva and mimicking the eating process, which can reduce acid reflux. It can also aid in appetite control and weight management by reducing cravings for snacks, especially if you opt for a low-calorie, sugar-free version. However, findings on appetite control are mixed and can vary by individual.
The significant risks and harmful side effects
While the benefits are notable, excessive or specific types of gum chewing come with notable drawbacks. For certain individuals, avoiding gum entirely is recommended.
Jaw and dental problems
- TMJ Disorder: Constant, prolonged chewing can overwork the temporomandibular joints and the muscles that support the jaw, leading to soreness, pain, and headaches. In severe cases, this can lead to temporomandibular joint disorder (TMD) or exacerbate existing conditions.
- Dental Work: Chewing gum can put excessive stress on dental work like fillings and crowns, potentially loosening or damaging them over time.
- Tooth Decay: Sugary gum is a primary cause of tooth decay. The sugar coats your teeth, providing a feast for bacteria that produce enamel-eroding acids.
Digestive distress
- Bloating and Gas: Swallowing excess air while chewing can lead to bloating and gas.
- Sugar Alcohols and IBS: Sugar-free gums often contain sugar alcohols like sorbitol and mannitol, which are FODMAPs. In large amounts, these can have a laxative effect, causing gas, cramping, and diarrhea, particularly for those with Irritable Bowel Syndrome (IBS).
Concerns over ingredients
Modern gum contains ingredients that have raised health concerns, though their amounts are generally low.
- Artificial Sweeteners: While approved by regulatory bodies, sweeteners like aspartame are controversial. Some animal studies have raised cancer concerns, and some people report side effects like headaches or mood changes.
- Titanium Dioxide: Used as a whitening agent, studies have suggested that in nanoparticle form, titanium dioxide can weaken the intestinal barrier and cause inflammation.
- BHT (Butylated Hydroxytoluene): A preservative added to many processed foods. Some animal studies suggest high doses could be carcinogenic, though human studies are inconclusive.
- Microplastics: The synthetic gum base can release microplastic particles into the saliva during chewing. While the long-term health effects are not fully understood, some studies suggest they could accumulate in the body.
Comparison: Sugar vs. sugar-free gum
To better understand the differences, here is a comparison of the primary types of gum:
| Feature | Sugary Gum | Sugar-Free Gum (with Xylitol/Sorbitol) |
|---|---|---|
| Oral Health | Harms teeth by feeding oral bacteria, increasing plaque and decay. | Protects against cavities by increasing saliva and neutralizing acid. Xylitol inhibits harmful bacteria. |
| Digestive Issues | Can cause indigestion from excess sugar. | Potential for bloating, gas, or diarrhea due to sugar alcohols, especially for those with IBS. |
| Caloric Content | Higher in calories due to added sugars. | Generally low-calorie or calorie-free. |
| Long-Term Risk | Greater risk of tooth decay, cavities, and gum disease. | Risk of jaw problems (TMJ), headaches, and potential digestive upset with overuse. |
| Additives | May contain controversial artificial colors or flavors. | Also contains sweeteners, flavorings, and potential microplastics. |
Making an informed choice
Choosing whether to chew gum, and what kind, is a personal decision. For most people, chewing sugar-free gum in moderation (less than 20 minutes a day) is generally considered safe and may offer minor benefits for oral health and focus. Those with TMJ issues, frequent headaches, or sensitive digestion should limit or avoid chewing gum entirely.
If you are a frequent chewer, consider rotating your brands to minimize exposure to any single additive and prioritize gums with the fewest artificial ingredients. For those looking to curb a frequent chewing habit, several alternatives exist, such as snacking on crunchy vegetables like celery or carrots, using sugar-free mints, or simply drinking more water throughout the day.
- Outbound link: For further information on oral hygiene and dental health, visit the American Dental Association website: https://www.ada.org/resources/ada-library/oral-health-topics/chewing-gum
Conclusion: A habit of moderation
In short, whether chewing gum is harmful to humans is not a simple yes or no answer. While occasional chewing of sugar-free gum can provide benefits for oral health and cognitive function, excessive use can lead to serious issues like jaw pain, headaches, and digestive problems. Paying attention to your body's signals and being aware of the ingredients in your gum are the most important steps toward a healthy and informed chewing habit.
