For most of us, popping a piece of gum is just a quick way to freshen our breath, calm our nerves, or kill some time. But what we might not realise is that this simple habit can come with a few surprising side effects, from jaw pain to digestive discomfort.
Goitsimang Mokone from Leeuwfontein in Gauteng states that chewing gum isn’t just an occasional treat for her but a daily routine that’s been part of her life for 15 years.
“I chew gum every day because it keeps my mind going and keeps me away from thinking too much. It also keeps my mouth clean and fresh and gives me an appetite and relief from stress.”
Goitsimang Mokone
However, the reliance on gum comes with its own set of challenges for Mokone. She finds that not chewing it can lead to discomfort and overchewing, which, on the other hand, leads to swallowing gum or gum recession.
“I chew gum two or three times a week, primarily because it helps me stay focused on whatever I’m doing and keeps my breath fresh,” Marubine Tshikota from Limpopo tells Health For Mzansi.
“I initially started chewing gum specifically for its ability to enhance my concentration on tasks at hand.”
The good and bad of gum
However, it’s not all good because while it has its benefits, Tshikota says he has faced a few issues.
“I’ve experienced occasional jaw discomfort and bloating from chewing gum, and sometimes I accidentally bite my cheek or tongue while chewing. However, I’ve experienced more good than bad with chewing gum.”
According to dietitian Nomsa Mokoena of Reinvent Nutrition in Mpumalanga, chewing gum holds potential health benefits when used correctly.
“Chewing gum can increase saliva secretion in your mouth, which helps manage stomach acid. This is especially important for people who have elevated stomach acids and heartburn,” she explains.
“As chewing gum promotes salivation, it may also help soothe the oesophagus and help it maintain its almost neutral pH.”
However, she warns that peppermint or spearmint-flavoured gum might trigger heartburn symptoms instead of relieving them.
Chewing gum isn’t without its drawbacks, as she points out, “Sugar-sweetened gum can contribute to tooth decay, while prolonged gum chewing may lead to jaw pain.”
For safer gum chewing, she advises opting for xylitol or sorbitol-based gums.
“Xylitol and sorbitol-based gums are safe for consumption daily, especially if consumed after acidic food or drinks, as they can help with increasing saliva flow and helping regulate oral pH.”
Dietitian Nomsa Mokoena
“Always opt for sugar-free gum or gum sweetened with xylitol instead of sugar like glucose, sucrose, or fructose. Xylitol is anticariogenic and has protective effects against bacteria like streptococcus mutans, which is linked to tooth decay.”
To establish healthier gum-chewing habits, Mokoena encourages moderation. She says chewing gum for five minutes after meals can increase saliva production, helping to protect teeth from acids and reducing the risk of cavities.
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Swallowing gum
When it comes to accidentally swallowing gum, Mokoena reassures that it’s usually harmless, as the gum would be passed through your stool.
“Chewing gum is made from a gum base, which is difficult for your body to digest; therefore, if you swallow gum accidentally, it is likely to just pass through your digestive system without being broken down or only being broken down slightly.”
Mokoena says it is advisable to ensure that you consume adequate fibre-rich grains, fresh fruits, and vegetables, drink enough water (1.5–2L), and consider including a probiotic food source to help you ensure that you do pass a stool within 1–2 days after swallowing the gum.
“If you swallow chewing gum repetitively, e.g., every day for a week, or swallow a large piece of gum, this may place strain on your intestines and could lead to a blockage. This blockage could lead to symptoms of constipation, abdominal pain, bloating, and increased flatulence.”
Maintaining proper dental health
Mokoena also emphasises that chewing gum is not suitable for children under six due to the risk of choking and reminds us that while gum can suppress appetite, it shouldn’t replace healthier dietary habits as a weight management strategy.
Although chewing gum has its place in maintaining oral health, according to Johannesburg-based dentist Godswill Amadi-Ihunwo, it should never be considered a substitute for proper dental hygiene.
“Chewing gum can provide a minor mechanical form of removing soft plaque, but you can’t use it instead of brushing your teeth. An added bonus is better-smelling breath, and the best option is sugar-free gum.”
He warns that overuse of gum can cause potential strain on the muscles of mastication, such as your masseter and buccinator, which can lead to potential TMJ issues, but that’s in severe overuse of these muscles.
“TMJ disorders mainly; any other conditions aren’t solely caused by the use of chewing gum besides having a high sugar content in the non-sugar-free gum types.”
Amadi-Ihunwo also advises that once the flavour of the gum is gone, it’s best to stop chewing to avoid unnecessary muscle strain or accidental swallowing.
“Chewing gum has its benefits, but it is not a substitute for proper oral care. If you feel like your mouth or breath isn’t feeling fresh, it aids in the interim. And if you’re going to use it, make sure it’s sugar-free.”
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