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Does chewing gum help you lose weight?
Table of Contents
1. A set of chewing gum
Although chewing gum is small, the complexity of its composition is really surprising. The substances it contains are intended to give the product its characteristic structure, flavour and durability. The key components of gum to chew are: a rubber base that gives flexibility and resilience, sweeteners such as sugar, glucose syrup, sucrose, xylitol, sorbitol, mannitol, aspartame or ascesulfam K, ?? flavourings and dyes of natural or synthetic origin, ∙ fillings such as calcium carbonate, which provide the appropriate texture and volume of the product, ̇ preservatives of soybean, soya, and soya. preservative of caramel, etc.2. It's some kind of chewing gum
There are many different types of chewing gum available on the market, each with different properties, tastes and mainly composition. Sugar gum: classic, often in coloured packaging, usually chosen by children. They are tasty, but in excess they can harm health and adversely affect tooth decay; sugar-free gum: sweetened with sugar substitutes, both artificial and natural, so that they are less calorific, do not harm to the teeth, and some of them can help to prevent weight loss (e.g. sugar or other rubber-coated gum); normal function: Extreme function:3. Can chewing gum support weight loss?
Research indicates that gum chewing may support appetite control mechanisms (C. Jiménez-Ten Hoevel et al. 2025). The process of chewing itself activates receptors in the oral cavity and thereby promotes the regulation of the release of the hormones responsible for feeling hungry and full, i.e. leptin and ghrelin.4. Chewing gum can increase energy expenditure
However, this effect was negligible. In men weighing 80 kg, the energy expenditure increased by 30 kcal (Y. Hamad, A. Miyaj, N. Hayashi 2016). This observation was also confirmed in a 2022 dysthymatic experimental study.5. Caffeine gum and weight loss
Caffeine-added chewing gum, although often advertised as weight-loss products, has no real effect on long-term weight loss. Recent studies show that regular chewing with caffeine does not lead to significant fat loss, significant increases in energy expenditure, or a decrease in blood glucose levels (C. C. Yang et al. 2024). Interestingly, however, the effect of chewing coffee-containing gum on body weight of bodybuilders preparing for weightlifting exercises has also been studied. Recent research has clearly shown that this may be a way to reduce fat loss by weight loss in the short term.6. The chewing gum cleansing effect
Excessive chewing gum containing polyols, such as sorbitol, mannitol or xylitol, which are commonly used as sweeteners in sugar-free gum, can lead to an increase in intestinal peristalsis, a loosening of the stool, and in higher doses to the gums. The cleansing effect occurs most commonly with consumption of more than 20 g of polyols per day, which is equivalent to about 1618 unhealthy gum, but in particularly sensitive people symptoms may already occur at lower doses. In the scientific literature, cases where painful chewing gums have led to excessive body fat loss, abdominal fat loss in the body, and to the loss of muscle mass in the bones.7. Conclusions
Chewing gum can be a small aid in controlling appetite and reducing overeating, but its effect on body weight is minimal and does not translate into actual loss of fat or a marked increase in energy expenditure. The effects observed in the studies are small and not significant in long-term weight loss. It is worth noting that many gums, especially classical and balloon ones, contain sugar, which, if consumed regularly, can lead to to decay, to tooth decay and, paradoxically, to excess energy loss in case of excessive chewing.
