A Deep Dive into the Drawbacks of a Common Habit
While chewing gum in moderation offers benefits like fresh breath and increased focus, over-indulgence can lead to some surprising and uncomfortable health issues. These side effects can stem from the repetitive mechanical motion of chewing or the specific ingredients found in both sugary and sugar-free varieties. Understanding these potential negatives is key to enjoying gum responsibly.
Potential Oral Health Problems
For most people, the most apparent effects of chewing gum are tied to oral health, varying significantly depending on whether the gum contains sugar.
Tooth Decay from Sugary Gum
If you prefer sugar-sweetened gum, your oral health could be at risk. The bacteria in your mouth feed on sugar, producing acids that erode tooth enamel and lead to cavities. This creates a high-sugar environment that can cause significant dental problems over time, especially if not paired with a diligent oral hygiene routine.
Enamel Erosion from Sugar-Free Gum
It might seem that sugar-free gum is a safe alternative, but it carries its own set of dental risks. While it won't cause decay in the same way, some sugar-free gums contain acidic flavorings and preservatives. This can cause dental erosion, a slow loss of calcium that can weaken teeth over time. Moderation is key to mitigating this risk.
Damage to Dental Work
Chewing gum can be especially problematic for those with existing dental work. The sticky nature of gum can pull at fillings, crowns, or bridges, potentially loosening or dislodging them. For individuals with braces, gum can get stuck and damage wires or brackets. If you have any type of dental work, consulting your dentist about your chewing habits is a good idea.
The Impact of Excessive Chewing on Your Jaw
Constant, repetitive chewing is not a normal function for your jaw and can place undue stress on the temporomandibular joints (TMJ), which connect your jawbone to your skull.
Jaw Pain and TMJ Disorders
Chewing gum for extended periods can overwork your jaw muscles, leading to strain, fatigue, and even chronic pain. This can manifest as clicking or popping sounds, headaches, earaches, and general discomfort in the jaw and face. For those with pre-existing TMJ disorders, frequent chewing can worsen symptoms and cause significant distress.
Headaches and Migraines
There is a notable link between excessive gum chewing and the frequency of headaches and migraines, particularly in adolescents. One study involving teens found that a large percentage of participants experienced a reduction in headaches after stopping their gum habit. The jaw muscle tension caused by chewing is a likely contributor to tension-type headaches.
Digestive Disturbances
Chewing gum can send confusing signals to your body's digestive system, leading to several gastrointestinal issues.
Bloating and Abdominal Pain
When you chew gum, you inadvertently swallow excess air. This can cause a build-up of air in the digestive tract, leading to bloating, abdominal cramps, and belching. For individuals with Irritable Bowel Syndrome (IBS), this can be a significant trigger for symptoms.
The Problem with Sugar Alcohols
Sugar-free gums are often sweetened with sugar alcohols like sorbitol and mannitol. While great for preventing cavities, these sweeteners can have a laxative effect when consumed in large quantities. They are also FODMAPs, a type of carbohydrate that can cause digestive issues, including diarrhea, gas, and bloating, for those with sensitivities or IBS.
Lesser-Known and Controversial Side Effects
Mercury Release from Amalgam Fillings
Some research has indicated that chewing gum can accelerate the release of mercury vapor from amalgam dental fillings. While the amount released is generally considered small and not a serious health risk, it is still a potential concern for those who prefer to minimize their exposure to mercury.
Exposure to Microplastics
Many modern chewing gums contain synthetic polymer gum bases, which are essentially plastics like polyvinyl acetate and polyethylene. While chewing, small microplastic particles can break down and be ingested. The long-term health implications of microplastic ingestion are still being studied, but frequent chewing could contribute to low-level accumulation in the body.
Comparison of Chewing Gum Side Effects
| Issue | Sugar-Sweetened Gum | Sugar-Free Gum |
|---|---|---|
| Tooth Decay | High risk due to sugar feeding bacteria that produce damaging acids. | Low risk; sweeteners don't feed cavity-causing bacteria. |
| Enamel Erosion | Lower risk from the gum itself, but constant sugar is damaging. | Higher risk due to acidic flavorings and preservatives. |
| Digestive Issues | Can still cause bloating and gas from swallowing air. | Higher risk of diarrhea, bloating, and cramping due to sugar alcohols. |
| Jaw Problems | Equally likely, as the repetitive motion is the primary cause. | Equally likely, as the repetitive motion is the primary cause. |
How to Chew Gum Safely
- Choose wisely: Opt for sugar-free gum with the American Dental Association (ADA) Seal of Acceptance, as these products have been evaluated for safety and efficacy.
- Chew in moderation: Limit your chewing sessions to about 15-20 minutes, preferably after a meal. This is long enough to stimulate saliva production and help clean your teeth, but not so long that it strains your jaw.
- Listen to your body: If you notice any jaw pain, headaches, or digestive discomfort, it's a clear sign to cut back or stop chewing altogether.
- Stay hydrated: Drinking plenty of water is an excellent, risk-free alternative for staying hydrated and producing saliva, especially if you suffer from a dry mouth.
- Maintain oral hygiene: Remember that gum is not a substitute for brushing and flossing. Continue your regular dental care routine to keep your mouth healthy.
For more information on the dental benefits and drawbacks of chewing gum, consult the American Dental Association's guidance on the topic.
Conclusion
Ultimately, the side effects of chewing gum are largely dependent on the type of gum you choose and the frequency of your habit. While it offers some benefits, awareness of the potential downsides—from TMJ disorders to digestive distress—is crucial. By practicing moderation and choosing sugar-free, ADA-approved options, you can minimize the risks and enjoy your gum without jeopardizing your health.
