Does Chewing Gum Aid in Weight Reduction? A Review of Scientific Research

Despite its small size, chewing gum has a very complex structure. The ingredients of gum serve to give it its characteristic taste, consistency, and durability. The main components of chewing gum include: – a rubber base that provides flexibility and resilience, – sweeteners such as sugar, glucose syrup, sucrose, xylitol, sorbitol, mannitol, aspartame, or acesulfam K, – flavourings and dyes of natural or synthetic origin, – fillers such as calcium carbonate, which provide the right texture and volume of the product, – preservatives that extend the freshness of the gum, – softeners and moisturizers such as paraffin, plant waxes, oils, or glycerin, which prevent the gum from drying out and hardening, – emulsifiers such as soy lecithin, which ensure the uniformity of the mass, – glazing agents that give the gum shine and protect its surface (K. Karimkulov, I. Uzahkov, M. Karimkulov 2024).

There are numerous varieties of chewing gum available in the market, each with individual characteristics, flavors and mainly composition. Among them, one can distinguish: - Sugar gums: classic, often in colorful packaging, usually chosen by children. They are delicious, but in excess, they can be detrimental to health and negatively affect tooth loss; - Sugar-free gums: sweetened with sugar substitutes, both synthetic and natural, so they are less calorific, do not harm the teeth, and some can support weight loss prevention (eg. sugar or other rubber-coated gums); - Functional gums: enriched with vitamins, minerals, caffeine or plant extracts. According to the manufacturers, their task is not only to refresh the breath but also to support concentration, digestion, immunity or other bodily functions; - Balloon gums: have a special, more elastic base and usually have an intense fruity flavor. They usually lose flavor quickly; - Filled and sprinkled gums: may have a liquid or gel-like interior and be covered with a crunchy sugar coating.

Scientific studies suggest that chewing gum may aid in supporting appetite control mechanisms (C. Jiménez-Ten Hoevel et al., 2025). The act of chewing itself activates receptors in the oral cavity, thereby promoting the regulation of the release of hormones responsible for the feeling of hunger and fullness - leptin and ghrelin. As a result, the body receives a signal that the need for food has been partially satisfied, which may limit the desire to consume snacks, especially after meals or during increased cravings for something sweet or high in calories. However, it is important to note that the research results do not provide unequivocal evidence of a decrease in daily calorie intake in individuals who regularly chew gum (C. Jiménez-Ten Hoevel et al., 2025).

A study conducted in 2016 demonstrated that individuals who chewed gum for 15 minutes following a meal burned slightly more kilocalories than those who did not. However, this effect was negligible. In men weighing 80 kg, energy expenditure increased by 30 kcal (Y. Hamad, A. Miyaj, N. Hayashi 2016). This observation was also confirmed in a 2022 experimental study - chewing flavorless gum could elevate metabolic rate by 10-15% above resting level. This value depends on the product's hardness, as it influences the degree of engagement of jaw muscles (A. van Casteren et al. 2022). Interestingly, a 2021 study proved that chewing gum could indirectly increase energy expenditure during physical activity, especially in women over 40. In the experiment, participants walked at a natural pace for 15 minutes, either chewing gum or taking a tablet with identical composition (without gum base). The results showed that during gum chewing: - step count and distance covered increased, - walking speed and heart rate increased, - energy expenditure was significantly higher compared to the control group. The observed effects may be attributed to a phenomenon called cardio-locomotor synchronization (CLS), which involves synchronizing heart rhythm with movement rhythm during walking. Chewing gum additionally stimulates the nervous system and may thus promote greater muscle engagement and improved physical performance, especially in older individuals. Practically, this simple habit during a walk could be significant in the context of health prophylaxis and supporting weight control (Y. Hamada et al. 2021).

Although chewing gums with caffeine addition are often advertised as weight-loss products, they have no real effect on long-term weight reduction. Recent data show that regular chewing of caffeine gum does not lead to significant fat loss, noticeable increases in energy expenditure, or a decrease in blood glucose levels (C. C. Yang et al. 2024). Interestingly, however, the impact of chewing coffee-containing gum on the body weight of bodybuilders preparing for bodybuilding competitions has also been investigated. This can be a method of faster weight loss in the short term based on stimulation of the sympathetic nervous system, which leads to an increase in urine volume and a faster achievement of the desired weight loss, mainly through water loss. Researchers also found that athletes felt less tired with comparable physical efforts and heart rates than those who chewed regular gum. However, no differences in the number of calories burned during physical exertion were observed, which indicates that the faster weight loss is not due to an increased metabolic rate, but to an enhanced diuretic effect of caffeine (H. S. Liu et al. 2025).

Excessive chewing of gum that contains polyols, such as sorbitol, mannitol, or xylitol, which are commonly used as sweeteners in sugar-free gums, can lead to an increase in intestinal peristalsis, a loosening of the stool, and, in higher doses, to diarrhea. This cleansing effect occurs most frequently with daily consumption of more than 20 g of polyols, which is equivalent to about 16-18 sugar-free gums, however, sensitive individuals may experience symptoms at lower amounts. Scientific publications describe cases where excessive chewing of gum led to chronic diarrhea, abdominal pain, and bloating. These symptoms are often caused by swallowing large amounts of air (aerophagia), which leads to an increase in gas in the digestive tract. In extreme cases, there may even be a significant, unintended loss of body mass (up to 20% of initial mass) caused by dehydration, absorption disorders, and malnutrition (J. Bauditz et al. 2008). It is important to emphasize that weight loss due to chronic diarrhea and absorption disorders is a dangerous phenomenon for health. Such a weight loss has nothing to do with healthy weight loss and can lead to serious health problems.

The application of chewing gum may provide a marginal support in regulating appetite and reducing overconsumption of food, however, its influence on body weight is minimal and does not lead to a substantial fat loss or a significant increase in calorie burning. The effects observed in the studies are insignificant and hold little importance in long-term weight reduction. It is important to remember that many gums contain sugar, particularly the classic and balloon types, which, if consumed consistently, can result in tooth decay, dental damage, and even a calorie surplus in case of excessive chewing, paradoxically complicating the weight loss process.