If you’ve already failed at your somewhat overly impractical New Year’s Resolution, don’t worry; you’re not the only one. The second Friday in January has become known as “Quitter’s Day” or “National Give-Up Day.” But it doesn’t have to be so.
Chewing sugar-free gum has always been known for promoting good dental health, but recently we’ve started to uncover that it’s also associated with having a better diet. Our research just published in the Journal of the American Nutrition Association shows that U.S. adults who report chewing gum have a lower added sugar intake and snack less throughout the day.
Studies show that periodontal disease is higher among individuals with serious health issues such as diabetes, cardiovascular disease, and obesity while others reveal that it’s linked to depression and anxiety. Our research suggests that the simple act of regularly chewing sugar-free gum might mitigate some of these serious conditions.
Saliva has many roles. For example, after eating, it neutralizes acid and plaque within the mouth, enabling remineralization of the tooth enamel. Saliva production is about 2.6 times greater while chewing gum. A recent review of all available clinical data published by scientists at King’s College in London reconfirmed that chewing sugar-free gum can reduce cavities.
Chewing gum might also help reduce acid reflux due to the presence of bicarbonate, a buffer that helps neutralize stomach acid. That’s significant given the average diet today is more acidic than it’s ever been.
The 2020-2025 Dietary Guidelines Advisory Committee cautions that snacks and sweets—which are typically loaded with carbs, added sugars, saturated fat, and sodium—are together the second-largest contributor to total calorie intake among children 2-19 and adults 51 and older. Our research revealed that U.S. adults who reported chewing gum snacked less and had a lower intake of added sugar. One clinical study found that chewing gum for up to 45-minutes after lunch reduced subsequent snack intake in adults by about 10 percent.
Emerging research indicates that chewing gum might have cognitive benefits, too. Scientists hypothesize that the act of chewing stimulates cerebral activity by increasing blood flow to the brain. Chewing gum for just 20 minutes might help reduce not only cavities, but also nervous energy and anxiety.
The 2020-2025 Dietary Guidelines for Americans identifies cavities as a major diet-related chronic disease of public-health concern. However, they lack recommendations involving chewing sugar-free gum and other dietary-prevention strategies for preventing cavities and promoting oral health. The guidelines are only updated every five years. In the meantime, this ground-breaking research can change our habits for a healthier way of life.
The World Dental Federation, American Dental Association, European Food Safety Agency, and Australian Dental Association all agree that sugar-free gum is likely to improve your diet and health. Finally, we have a fun and cost-effective resolution that’s easy for everyone to keep the entire year.
Taylor C. Wallace, PhD, CFS, FACN, is Principal and CEO at the Think Healthy Group and an Adjunct Clinical Associate Professor in the School of Medicine and Health Sciences at George Washington University. Follow on Instagram: @DrTaylorWallace
