Who doesn’t have a memory of chewing gum in their childhood? A pack of gum is a must-have for many of us during adolescence. As fun as it can be, did you ever imagine you can use chewing gum for weight loss? Yes, this simple habit, along with healthy eating habits and proper exercise, can effectively reach your goal weight (1).

A simple way you lose weight by chewing gum is by replacing calorie-loaded snacks with gum to satisfy your hunger pangs. Go through this article for more exciting details without wasting a minute.


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How Does Chewing Gum Help for Weight Loss:

Chewing gum is one of the easiest ways to resist the temptation of eating unnecessarily. If you pop open a chewing gum and munch on it when you have a craving for some junk or while you are out on a walk, it helps avoid extra calories, avoiding unwanted weight gain (2). Here are some ways you can work out a chewing gum into your daily routine.

  • You can chew gum in between your meals if you urge to eat a snack (3).
  • Pop a chewing gum when you are at a party or in a movie theater.
  • You can use a gum when you are cooking since you might nibble on cooking unknowingly.
  • Place a pack of chewing gum in your purse so that you don’t fall for those high-calorie snacks.

Benefits of Chewing Gum for Weight Loss:

  • Chewing gum helps you eat fewer calories.
  • Chewing gum helps lose face fat since your jaw is working up all those muscles.
  • Compared to the people who don’t chew gum, those who munch on a gum burn more calories.
  • It helps your craving for snacks, up to 40 percent, by reducing your appetite (4).
  • You can lose up to 10 pounds a year by just making some lifestyle changes like taking the stairs along with chewing gum.
  • The most significant benefit of chewing gum is that by substituting a bag of chips with gum, you can lose up to two pounds a year.

See More: Good Home Remedies for Weight Loss

Best Chewing Gum For Weight Loss:

We present you with the list of chewing gum types you can find, which can be used for weight loss according to your taste and need.

1. Sugar-free Chewing Gum:

As the name suggests, this type of gum is sugar-free and is considered useful for weight loss. Make sure you don’t cross the limit of 50 to 20 grams of sugar-free gum per day.

Even if it is good, anything in excess may cause more harm than good. The artificial sweeteners present in the sugar-free gum may cause severe health effects if taken in excess.

2. Caffeinated Chewing Gum:

One of the prominent compounds found in many teas and coffee is the caffeine. It helps burn the fat and calories present in your body, helping you lose fat in the process (5). It also shows a significant decrease in the body and fat mass index by consuming a caffeinated gum.

If you are an avid coffee drinker, try not to have too much caffeine gum since it may exceed the caffeine intake limit per day.

One gum per day may not cause many side effects, but make sure you avoid consuming excessive caffeine.

3. Nicotine Chewing Gum:

Nicotine is a commonly found component in cigarettes. It makes you eat less by reducing the appetite. It helps your body burn all those extra calories by raising your body’s metabolism.

Although there are benefits to using nicotine gum, there are detrimental effects since it can be addictive. Using a nicotine gum for weight loss is not recommended unless you are trying to quit smoking.

4. Chewing Gum with Sugar:

In general, chewing gum has many preservatives, sugars, and flavoring that make it so much fun. Consuming a chewing gum with sugar may give you happiness for an instant, but using it regularly may cause many side effects to your oral health.

If you are looking for chewing gum for weight loss, then the one with sugar should be avoided. It works to refresh your mouth once in a while but not in the long run.

See More: How Safe Chewing Gum is for Pregnant Women

Excessive Consumption And Effects On Your Health:

Anything going over the top may cause more harm than good. Chewing gum will indeed help you cut down the calorie intake, but going overboard may cause more damage than good.

Five gum pieces should be the limit as excess chewing gum may cause bloating since you may swallow air in the process.

Sorbitol is a low-calorie sweetener that acts as a laxative that is found in many sugar-free chewing gums.

So enjoy the sweet benefits of chewing gum by maintaining a balance so that you may not have to face any adverse effects.

Chewing gum is a perfect tool that will provide you an ideal mechanism to control calories’ intake. But chewing gum for weight loss cannot be the only way for you to lose those extra pounds. Chewing gum is a mechanism that works significantly when combined with a healthy diet and a perfect exercise regimen. Chewing on a chewing gum will help suppress your appetite (6). So don’t hold back and try one of your favorite chewing gum whenever you have a craving for something sweet!

Disclaimer: The information provided in this article is pure research and not a replacement for medical advice. The website is not responsible for the effect these may have on your body.


1. What is Chewing Gum?

Ans: Gum base, flavorings, sweeteners, softeners, preservatives, and colorings are the typical ingredients that constitute chewing gum. The gum base with the combination of other ingredients provides you an extended pleasure of chewing. It is one of the widely used confectioneries that provides oral care and helps manage calories and stress.

2. Is it Dangerous to Swallow Chewing Gum?

Ans: There is no harm if you swallow chewing gum accidentally, although it is only designed for chewing purposes. But it is always better to be safe when kids are consuming it, as it may cause a choking hazard and for adults too in extreme circumstances.

3. Can Chewing Gum Cause Allergies?

Ans: The ingredients in chewing gums rarely cause allergies. But if you are a person sensitive about things you intake, it is better to look at the ingredients before consuming it.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.