Chewing gum is often seen as a harmless habit something to freshen breath, curb cravings, or stay alert. But can it actually help you burn calories? The short answer is yes, chewing gum does burn a small number of calories, but the effect is modest. However, that doesn't mean it’s completely insignificant, especially when combined with other dietary strategies or behaviours. Let’s explore how it works.

How Many Calories Does Chewing Gum Burn?

The act of chewing itself is a mild form of physical activity. It uses the jaw muscles and engages some minor facial muscles, requiring energy from the body. Studies suggest that chewing gum burns roughly 10–11 calories per hour. That’s not a large number, but over time, or in combination with other small habits, it can add up slightly.

If someone chews gum for 3 hours a day, for example, while working or walking they could potentially burn an extra 30 or so calories. It’s not a replacement for exercise or proper diet, but it does count as a small addition to total daily energy expenditure.

Does It Increase Your Metabolism?

Chewing gum slightly increases your thermogenesis, the process by which your body burns calories to produce heat. While the effect is small, research has shown that gum-chewing leads to a modest rise in resting energy expenditure, particularly with sugar-free gum. It’s not enough to drastically change your metabolism, but it may be more effective than sitting completely still.

The process of chewing also raises your heart rate slightly, which can signal to your body that it’s awake and alert. In fact, some studies have found that chewing gum may boost mental focus and decrease feelings of fatigue, which could indirectly lead to more movement and higher calorie burn during the day.

Appetite and Craving Control

Beyond calorie burning, chewing gum is often used to manage appetite and reduce snacking. The chewing motion and flavour can trick the brain into thinking you’re eating, which may reduce cravings or delay hunger, particularly for sweets or salty snacks.

Some research has shown that people who chew gum are less likely to snack between meals, which can lead to a net reduction in calorie intake. If chewing gum helps you avoid a 200-calorie snack, its indirect impact on weight management is more significant than the calories it burns through chewing.

Sugar-Free vs Sugared Gum

Sugar-free gum is the better choice if you’re chewing for weight control or dental health. It contains almost zero calories per piece and doesn’t contribute to tooth decay. Most sugar-free gum is sweetened with xylitol or sorbitol, which do not spike blood sugar and are generally safe in moderation.

Sugared gum, on the other hand, contains 10–15 calories per piece, and those calories can add up if you chew multiple pieces daily. It also poses a risk to dental health, especially if chewed frequently without brushing.

Can Chewing Gum Help With Weight Loss?

While chewing gum alone won’t lead to major weight loss, it can play a supporting role in appetite control and calorie balance. It’s especially useful for people trying to avoid mindless eating or emotional snacking, as it gives the mouth something to do and the brain something to process.

However, chewing gum should be seen as a tool, not a strategy on its own. When combined with a healthy eating plan, regular physical activity, and proper hydration, it can be a small but helpful part of managing weight.

Are There Any Downsides?

Chewing too much gum, especially sugar-free varieties, can lead to digestive discomfort. Sweeteners like sorbitol or xylitol can cause bloating or diarrhoea in large quantities. Some people also develop jaw tension or headaches if they chew gum constantly throughout the day.

For individuals with TMJ disorders (jaw joint pain), frequent chewing can make symptoms worse. And for others, chewing gum may actually trigger appetite if the taste stimulates cravings. It’s highly individual what helps one person stay on track might lead another to eat more.

It’s One of the Few Activities You Can Do While Sitting That Burns Calories

Most calorie-burning actions require movement  walking, fidgeting, standing. Chewing gum is one of the only passive behaviours that still slightly increases calorie expenditure. Even while sitting at a desk or watching TV, the repetitive motion of chewing keeps muscles engaged, giving it a unique place in daily metabolism.

This is why some studies include gum-chewing in research on non-exercise activity thermogenesis (NEAT)  the calories burned through every day, non-deliberate activity. It might not be much, but it’s more than doing nothing.

Type of Chewing Gum Matters

Different types of gum can affect how much energy you burn. Sugar-free gum with a firmer texture typically requires more effort to chew, which can lead to slightly higher calorie burn than softer gums. Mint-flavoured gums are also more commonly associated with appetite suppression, which makes them a better choice for people chewing gum to manage hunger or prevent snacking.

The Mental Effects Are Linked to Physical Output

Chewing gum has been shown in some studies to increase alertness, attention, and reaction time, especially in tasks requiring concentration. This mild stimulation may not just help you think faster it could prompt you to move more, fidget, or feel more energised. These subtle behavioural shifts might not be measurable moment to moment, but over the course of a day, they contribute to your overall energy output.

You Can’t "Chew Yourself Thin" — But You Can Use It to Create Better Habits

There’s a myth that chewing gum leads to weight loss. In reality, chewing gum is not a magic fix but it can be a psychological cue or tool to reinforce healthier choices. For example, chewing gum after a meal might reduce the urge to reach for dessert. Chewing during a craving might give your brain the oral sensation it’s looking for, helping you delay gratification long enough to make a better choice.

Gum can also help with habit replacement such as replacing emotional eating, boredom snacking, or smoking. In this way, the indirect effects of gum are often more meaningful than the tiny calorie burn from the chewing itself.

It Might Help Reduce “Mouth Hunger”

Some people chew gum to combat what’s called mouth hunger, the desire to eat when you’re not physically hungry, just bored or stressed. Having something in your mouth — especially something sweet but calorie-free can satisfy this urge temporarily. For those managing calorie intake, this can be a useful tactic for keeping snacking in check.

It’s Been Studied in Athletes and Soldiers

Interestingly, chewing gum has been tested in military and high-performance settings. Some studies have shown that chewing gum can reduce fatigue and improve focus in soldiers during long shifts or high-pressure tasks. Athletes sometimes use it before training to stimulate focus and increase alertness, which could lead to more active, higher-effort sessions indirectly increasing calorie burn.

Summary

Yes, chewing gum does burn a small number of calories around 10 to 11 per hour and may slightly increase your metabolic rate. More importantly, it can help reduce snacking, curb cravings, and support mindful eating habits, especially when using sugar-free varieties. While it’s no substitute for a healthy diet and exercise, chewing gum can be a useful, low-effort addition to a weight management strategy when used in moderation.

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