Is Chewing Gum Bad for You?

If you feel like you get mixed messages about gum, you’re not alone. One gum’s commercial declares that “9 out of 10 dentists agree” it promotes better oral health, while another gum is shelved right next to the candy in the grocery store.

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So, is chewing gum bad for you or not? We asked periodontist Sasha Ross, DMD.

The benefits of chewing gum

Chewing gum has several potential benefits, but only if you:

Choose the right type.
Chew it in moderation.
Don’t have certain health conditions that make it unsuitable.

Perhaps the biggest perk of chewing gum (besides that minty-fresh feeling) is the increase in saliva that comes with it.

“Chewing gum can stimulate salivary production by over 10 times,” Dr. Ross reports. In addition to preventing dry mouth, all that extra spit may:

Neutralize acids: When bacteria in your mouth break down food, they produce acids that can weaken the outermost layer of your teeth, also called enamel. Over time, it can cause cavities and sensitivity. Saliva balances out the acids in your mouth, protecting your teeth from damage.
Strengthen tooth enamel: “Saliva contains ions like calcium and phosphate, which help to re-mineralize your tooth enamel and protect against cavities,” Dr. Ross explains.

Chewing gum’s other big benefit is mechanical.

Dr. Ross says that moving gum around in your mouth is a great way to remove tiny bits of food that get trapped in your teeth or gumline, which can help prevent cavities.

Chewing gum risks

Chewing gum can be a healthy habit for some people, but there are risks, too.

For starters, chewing gum strains the joints in your jaw, which are called temporomandibular joints. Gum can also put added stress on your jaw muscles and teeth. All that extra movement can cause soreness, imbalance and misalignment. Common signs include

Clicking or popping in one or both temporomandibular joints
Headaches
Jaw or ear pain

“For some people, even a small shift in their temporomandibular joint can cause severe pain,” Dr. Ross reports. “And in rare cases, chewing gum can cause otherwise healthy teeth to fracture — to split in two.”

Setting aside that nightmare fuel, she notes the act of chewing gum can also cause a wide range of tummy troubles.

“When you’re chewing gum, you swallow air, which can lead to bloating and gas,” she elaborates. “What’s more, sugar substitutes like sorbitol can cause stomach cramps and diarrhea in some people.”

There are some people who should avoid chewing gum. Check in with your dentist if you:

Recently had dental work, like fillings, implants, braces or crowns: Dr. Ross says chewing gum can compromise these structures and may even cause breakage.
Have a jaw condition: If you have a temporomandibular joint disorder (TMD) or a history of jaw injuries, chewing gum could cause pain, swelling, clicking and even ear pain. Ditto if you clench your jaw and grind your teeth at night.
Are allergic or sensitive to common gum ingredients: Many people are sensitive to sugar alcohols, which you’ll find in most dentist-approved chewing gums.
Have phenylketonuria (PKU): Aspartame, a common artificial sweetener used in sugar-free gum, is dangerous for people living with this rare genetic condition.
Have concerns about choking: Young kids and people with swallowing disorders may be at risk of choking on chewing gum.
Are prone to migraines or tension headaches: Gnashing away at a stick of gum can overwork your jaw muscles and trigger a tension headache. If you have migraines, keep in mind that both excessive chewing and certain sugar substitutes are known triggers.

Choose (and chew) gum responsibly

If you’ve decided the benefits of chewing gum outweigh the risks, Dr. Ross recommends that you:

Stick with mint-flavored gum. “It’s the most neutral flavor and helps provide a buffer against any acids in your mouth,” Dr. Ross explains. In the same vein, she suggests you steer clear of fruity or sour gums, which add extra acidity to the mix.
Keep it sugar-free. “Bad bacteria can ferment the sucrose or glucose in gum, causing cavities,” she explains. “They can’t break down sweeteners like xylitol, though, so sugar-free gums won’t cause cavities.”
Set a time limit. Limit gum chewing to a 10- or 15-minute period to avoid overtaxing your muscles, joints and teeth.
Chew gum after a meal. That’s when it’s most likely to help remove food particles that get lodged in your teeth, gumline or mouth.
Do your research. Dr. Rossi recommends purchasing sugar-free gums that have earned the American Dental Association’s Seal of Acceptance. These products have met the organization’s standards for safety and efficacy.

“Chewing gum — like many things in life — can be OK in moderation,” Dr. Ross concludes. “If you do it occasionally for short periods of time and opt for a mint, sugar-free gum, it can be a healthy part of your oral health routine.”