Chew on This: The Hidden Effects of Gum

Let’s talk about that little stick of minty magic you keep in your bag, desk drawer, or back pocket. You know the one — the thing that gets you through the mid-morning slump, the awkward elevator silence, and the 3 p.m. brain fog. For many of us, chewing gum feels like a tiny, satisfying ritual. But is your gum habit helping your health… or sneaking in some hidden drawbacks?

You're not alone in your love for a good chew. A 2019 study of more than 3,000 people found that over 60% had chewed gum in the past six months — averaging about one piece a day. But as with most habits, the impact on your health depends on what, when, and how you're chewing.

Let’s take a closer look at how this everyday habit may be helping or hurting — and what to do if you want the benefits without the baggage.

The Sweet Benefits of Chewing (Yes, Really)

1. A Natural Boost for Your Oral Health

Chewing gum — especially sugar-free varieties — encourages saliva production, which is like your body’s built-in mouthwash. Saliva neutralizes acids, washes away food particles, and helps prevent tooth decay. This added saliva can also keep your breath fresher by fighting dry mouth, one of the main culprits behind bad breath.

Even better? Some gums contain xylitol, a natural sweetener that may reduce the bacteria responsible for cavities. A 2022 review found that chewing xylitol gum three to five times a day could reduce cavity risk by up to 17%. Not bad for a little square of peppermint.

2. Possible Relief from Heartburn

If you struggle with acid reflux, that post-meal stick of gum might actually be doing you a favor. A small study in 2005 found that chewing sugar-free gum for 30 minutes after eating reduced acid levels in the esophagus. Why? That extra saliva helps neutralize stomach acid — kind of like sending backup to the front lines.

3. A Calmer, Clearer Mind

Here’s where things get even more interesting: some early studies suggest that chewing gum might help with mental focus, stress relief, and even memory retention. In one 2018 study, participants who chewed gum while learning physiology scored higher on their post-lesson tests.

Some therapists see gum as a type of “fidget tool” — something that keeps the body busy so the brain can stay calm. Whether it’s tapping your foot, twirling your hair, or yes, chewing gum, these small actions may support short-term stress management. And gum may even increase blood flow to the brain, giving you a subtle cognitive edge during that afternoon meeting.

The Not-So-Fresh Side of Gum Chewing

Of course, even health-friendly habits come with fine print. If you’re reaching for gum all day long, there are a few potential pitfalls to consider.

1. Jaw Pain and TMJ Trouble

Frequent gum chewing can strain the temporomandibular joint (TMJ) — that hinge connecting your jaw to your skull. If you already clench or grind your teeth (especially during sleep or stress), adding more chewing to your day could make things worse. Symptoms might include clicking, popping, headaches, or facial fatigue.

We recommend sticking to short sessions — 15 to 20 minutes after a meal — and avoiding gum entirely if you’ve been diagnosed with a TMJ disorder.

2. Digestive Disruption

Here’s where it gets a little more personal. While gum might soothe heartburn for some, it could actually trigger it for others. Chewing may relax the lower esophageal sphincter, allowing acid to creep into the esophagus.

And if you’ve ever noticed a bloated belly after a gum marathon? You’re not imagining it. Fast or frequent chewing can lead to swallowing air, which may cause gas, burping, or bloating. Sugar substitutes like xylitol and sorbitol — while great for your teeth — can act as mild laxatives, especially in large amounts.

3. Microplastics in Your Mouth?

This one’s less talked about — but worth mentioning. Most conventional gums are made with synthetic polymers, the same kind used in plastics like polyethylene and polyvinyl acetate. These materials help gum stay stretchy… but they may also release microplastics while you chew.

More research is needed to understand the long-term health impact, but if you're concerned, consider switching to natural chewing gums made from plant-based resins (like chicle). And whatever you chew, don’t toss it on the sidewalk — microplastic pollution is real, and we all play a part in reducing it.

So, Should You Quit Gum Cold Turkey?

Not necessarily. Like many health habits, it’s about balance and intention. If you’re using gum to stay alert, freshen breath, or curb a sweet craving — and you’re not noticing jaw pain, bloating, or digestive discomfort — it can absolutely have a place in your wellness routine.

Just be mindful of how often you’re chewing, what ingredients are in your gum, and whether your body is giving you any clues that it’s time to scale back. And if you’re chewing to soothe stress or stay focused, consider pairing gum with other mindful tools — like stretching, deep breathing, or even a calming herbal tea — to support your system from the inside out.

Dr. Johnson’s Favorite Gum (Yes, She Has One)

Not all gums are created equal — and thankfully, there’s a clean, mindful alternative that checks all the boxes: The PUR Company.

PUR gum is:

• Free from aspartame, artificial flavors, and synthetic coloring

• Made with xylitol for dental benefits

• Non-GMO and plant-based

• Vegan, gluten-free, and allergy-friendly

• And crucially — no plastic in the base

Dr. Johnson swears by PUR’s spearmint flavor (but don’t be surprised if you catch her with pomegranate mint, too). It’s her go-to for post-lunch refreshment, mid-day mental clarity, and an easy, sugar-free way to keep her breath and brain in sync.

Gum isn’t just a trivial treat. It can be a tool — for oral health, mental clarity, and even digestion. But like all wellness habits, it’s about balance. Choose clean ingredients, chew mindfully, and listen to your body.

And if you're in the market for a new gum to try? Dr. Johnson has a (minty-fresh) suggestion.

For more information, click here to contact us or call 276-235-3205 to schedule your complimentary discovery call.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!