Chewing gum has long been a popular activity for fresh breath, stress relief, and even curbing appetite. But does chewing gum before a meal really help you eat less, or could it actually cause you to eat more than you should? The answer isn’t straightforward. Various studies and observations show conflicting outcomes, with some suggesting gum helps control calorie intake and others indicating it may lead to overeating or unhealthy food choices.
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The Link Behind Chewing Gum And Hunger
When you chew gum, it stimulates the production of saliva and gastric juices, preparing your stomach for incoming food. As you swallow the saliva, your body assumes a meal is on its way. However, when no food arrives, this can lead to increased hunger. It’s akin to tricking your digestive system into believing it’s about to work, only to leave it empty.
This reaction can lead to a stronger appetite and even cravings, especially if chewing gum becomes a regular pre-meal habit. Some studies also note that the action of chewing without consuming actual food is similar to chewing and spitting out food. The body anticipates nutrients but ends up deprived, potentially triggering a stronger urge to eat when a meal finally occurs.
The Impact on Food Choices
Interestingly, the type of food consumed after chewing gum can also shift. One study tracked participants who chewed gum before their meals and found that while they ate smaller portions overall, the foods they chose were higher in calories and lower in nutritional value. The minty taste of gum can alter the palate, making healthy options like fruits and vegetables taste less appealing. This is comparable to the unpleasant sensation of drinking orange juice after brushing your teeth.
On the other hand, some research presents a slightly different perspective. A University of Rhode Island study found that chewing gum before lunch reduced calorie intake by 68 calories and encouraged participants to avoid sugary snacks. Meanwhile, Louisiana State University noted that chewing gum controlled appetite and decreased calorie intake by about 40 calories.
While these studies appear to favour gum as a tool for calorie reduction, they don’t address long-term eating habits or the overall quality of the food consumed.
Potential Health Drawbacks
Aside from its effect on hunger and food choices, chewing gum may have other unintended consequences. For example, swallowing excess air while chewing can lead to bloating and abdominal discomfort. Additionally, the stimulation of gastric acid without actual food can result in digestive issues such as acidity or even ulcers over time.
Chewing gum also signals your stomach to release hydrochloric acid in preparation for digestion. When food doesn’t follow, this acid can irritate the stomach lining, especially for those prone to gastrointestinal problems.
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Takeaway
Chewing gum before a meal might seem like a harmless or even helpful habit, but its effects on hunger, food choices, and overall health are far from straightforward. While some studies suggest it can curb calorie intake, others indicate it may lead to unhealthy eating patterns or digestive discomfort.
If you’re looking to manage your appetite or improve your diet, relying solely on chewing gum is unlikely to provide consistent or significant results. Instead, focus on balanced meals, mindful eating, and staying attuned to your body’s hunger cues. And if you enjoy chewing gum, consider doing so in moderation and at times when it won’t interfere with your meals.