It’s believed to do so by increasing your heart rate and walking speed, possibly resulting in increased calorie and fat burning. Research further suggests that chewing gum while walking may aid weight loss. However, the number of extra calories burned remained very small, and simply eating the same meal more slowly was even more effective at raising DIT than chewing gum ( 10). In another study, chewing gum after a meal increased diet-induced thermogenesis (DIT), which is the number of calories burned through digestion. In one small study, participants who chewed gum before and after breakfast burned around 3–5% more calories in the 3 hours following the meal, compared with those who didn’t chew gum ( 9). May help you burn slightly more caloriesĪ few small studies suggest that the action of chewing gum may help burn a few additional calories. Therefore, more research is needed before strong conclusions can be made ( 6, 7). In fact, some report that gum chewing has little influence on food or calorie intake. In addition, not all studies have found similar results. Plus, it’s currently unclear whether they result in significant long-term weight loss. Similarly, other studies suggest that chewing gum after a meal may help you eat up to a 10% smaller portion of a snack 3 hours later than if you hadn’t chewed any gum ( 1, 2).Īlthough these findings appear promising, keep in mind that the reductions in calorie intake remain small.
In one study, participants who chewed gum between breakfast and lunch not only felt less hungry between meals but also ate around 68 fewer calories at lunch than those who didn’t chew gum ( 8).įor reference, this is approximately equivalent to 2 teaspoons (10 grams) of peanut butter or one small piece of fruit. Some people like to chew gum between meals, as they believe it aids weight loss by helping them consume fewer calories during the day. Moreover, research suggests that chewing gum may reduce your desire to eat fruit, possibly reducing your overall diet quality ( 6). Therefore, chewing gum may not be an effective way to reduce hunger or food intake for everyone ( 6, 7). That said, not all studies have observed similar findings. Gum chewers reported feeling fuller than non-gum-chewers as early as 5 minutes after beginning to chew ( 4).įurthermore, 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 ( 5). In another study, a proportion of participants were asked to chew sugarless gum for 30 minutes following a meal. In one recent study, chewing gum reduced hunger and cravings after a 10-hour fast as effectively as drinking a calorie-rich beverage ( 3). The action of chewing may reduce hunger, make you feel fuller, and help you experience fewer cravings, particularly for snacks ( 1, 2). May help you feel less hungry and experience fewer cravings Weight loss effects are likely negligibleĪlthough not all studies agree, some research suggests that chewing gum may offer the following weight loss benefits.
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