Chewing gum is generally seen as a simple habit. Some people chew for mouth fixation, some for fresh breath, and some just because – and now you can chew it to lose weight!
People have always tended to claim this, but we now have evidence that suggests chewing gum can actually improve your body composition. Chewing gum could be the cheapest and easiest weight loss tool to help make your weight loss plan easier. And at worst, you’ll have good breath.
Can Chewing Gum Help Lose Weight?
Chewing gum is often seen as just a habit to either freshen breath or help with anxiety and oral fixation. However, it may actually be a useful tool in your weight loss journey.
It seems obvious, as you can't eat when you're chewing gum! Other possible benefits include;
- Produces saliva and other compounds that decrease hunger
- The flavor can satisfy cravings
- Helps with oral fixation and keeps your mouth busy
While it may not be as powerful as GLP-1, there is a legitimate reason to use this as one of your tools for losing weight.
Pro Tip: You can also try brushing your teeth at night after your last meal. Mentally, this can convince your mind that you’re done eating. No one likes to eat after they brush their teeth!
What Studies Show?
There was just a large review published (2025) that examined eight articles with nine RCTs (randomized controlled studies) - RCTs are generally seen as providing the strongest evidence.¹
Collectively, these articles examined various components of weight loss. This included things like;
- Appetite suppression
- Reduction in interest in eating.
- Cravings or an urge to eat junk food.
In total, here is a summary of their findings;
- Increased masticatory cycles reduce postprandial appetite and influence appetite hormones such as GLP-1, CCK, and ghrelin.
- 5 out of 7 RCTs showed a significant decrease in hunger
- 3 out of 6 RCTs showed a significant increase in fullness after chewing gum
- 3 out of 5 RCTs reported a significant reduction in the desire to eat
- 3 out of 4 RCTs reported a significant reduction in the desire to eat a sweet snack
So, chewing gum definitely seems to be an effective tool at decreasing overall hunger and cravings. However, this research was not conclusive concerning the effect this had on overall calorie intake.
- 2 out of 7 RCTs found a significant overall decrease in energy intake (they ate fewer calories)
- None showed that chewing gum caused an increase in calorie intake.
- Some showed a reduction in snacking but no overall change in caloric intake
- Some showed a reduction in consumption of carbs, but no overall change in caloric intake
Surprisingly, only 1 study actually examined weight loss between a gum group and a control group. BOTH lost similar amounts of weight due to education on healthy eating, but there was no significant difference between the two.
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“The results of this systematic review confirm that chewing gum influences appetite regulation parameters, particularly leading to a clear decrease in the feeling of hunger, desire to eat, and desire to eat a sweet snack.” |
Summary of Research on Chewing Gum - Chewing gum seems to be a promising tool. Unfortunately, the studies that showed calorie restriction didn't measure weight loss.
As caloric intake is the mechanism of weight loss, we can assume this would have resulted in weight loss if they had maintained similar activity levels.
Further, it seems that chewing gum has a larger effect on decreasing the consumption of carbs and sweet snacks rather than salty or fatty foods.
Next time you start feeling a little craving, pop in some gum and see if it helps.
6 Healthiest Gums On The Market To Try
Sometimes gum can get a bad wrap due to sweeteners or various other artificial ingredients. In general, you want to;
1. Stay Away From Added Sugar - While sugar won't cause a large amount of plaque, most people want to stay away due to plaque build-up and cavities.
Instead, look for gums made with xylitol, stevia, or sorbitol.
2. Use Natural Ingredients - Try to use gums that are free from artificial ingredients such as plastics or additives.
Instead, search for gum made with chicle.
3. No Artificial Sweeteners - Some gums won't use sugar and opt for artificial sweeteners such as aspartame, BHT, or titanium dioxide. Many suggest these cause various health issues, and you would be better off without them.
6 Top Healthy Gums On The Market
In no particular order, here are 6 gums that regularly top lists of healthiest gums. There are many other products out there, especially from smaller brands. However, these tend to be the most popular.
- PUR Gum
- Simply Gum
- Spry Gum
- Epic Dental Gum
- Xylichew
- Glee Chew
*Note: We have not tried all of these. These are just brands that are often seen as recommended.
Chewing Gum And Weight Loss
While chewing gum can be a useful tool, keep in mind that true weight loss is not accomplished through a single mechanism but rather as just one part of your overall plan. Pairing this alongside a proper diet plan and exercise could be a nice little, cheap hack to make your journey easier.
References
- Jiménez-ten Hoevel C, Llauradó E, Valls RM, Besora-Moreno M, Queral J, Solà R, Pedret A. Effects of Chewing Gum on Satiety, Appetite Regulation, Energy Intake, and Weight Loss: A Systematic Review. Nutrients. 2025; 17(3):435. https://doi.org/10.3390/nu17030435
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