Chewing Gum May Help You Feel Less Hungry And Experience Fewer Cravings – Research
The action of chewing may reduce hunger, make you feel fuller, and help you experience fewer cravings, particularly for snacks.
In one recent study, chewing gum reduced hunger and cravings after a 10-hour fast as effectively as drinking a calorie-rich beverage.
In another study, a proportion of participants were asked to chew sugarless gum for 30 minutes following a meal. Gum chewers reported feeling fuller than non-gum-chewers as early as 5 minutes after beginning to chew.
Furthermore, a recent review of 15 studies, 5 of which specifically examined gum chewing, suggests that the process of chewing may stimulate the release of specific gut hormones, in turn, reducing hunger and food intake.
That said, not all studies have observed similar findings. Therefore, chewing gum may not be an effective way to reduce hunger or food intake for everyone.
Moreover, research suggests that chewing gum may reduce your desire to eat fruit, possibly reducing your overall diet quality.
Chewing gum may help you feel slightly less hungry, experience fewer cravings, and feel full for longer. In turn, this can help you eat slightly fewer calories over the day.
However, its effects appear to be negligible and are unlikely to cause any long-term weight loss results without being coupled with significant dietary or lifestyle changes.
Moreover, there’s no scientific evidence to suggest that chewing gum may help shape your face by toning your muscles.
Sugar-free gum is unlikely to provide any additional benefits over regular gum. Caffeine-containing gum may be slightly more beneficial but should be used sparingly.
Unless you’re also trying to quit smoking, chewing nicotine gum in an attempt to lose weight should be avoided completely.