How Bad is Bubble Gum for You? The Truth About Health Risks and Benefits

Fact: Chewing sugar-free bubble gum for 20 minutes after a meal can stimulate saliva production, which helps neutralize plaque acids and protect teeth. But how bad is bubble gum for you, especially the sugary kind? The answer is nuanced, depending on the type and quantity you chew.

Quick Summary

The health effects of bubble gum vary significantly depending on its sugar content and frequency of consumption. While sugar-free gum offers some oral health benefits, excessive chewing, regardless of type, can cause issues like jaw pain and bloating.

Key Points

• Sugary vs. Sugar-Free: The primary health concern with bubble gum is the sugar content, which promotes tooth decay. Sugar-free gum, especially with xylitol, can actually be beneficial for oral health.

• Dental Benefits: Chewing sugar-free gum after meals increases saliva flow, which neutralizes acids, washes away food particles, and strengthens tooth enamel.

• Jaw Health Risks: Excessive and prolonged gum chewing can lead to jaw muscle strain, fatigue, and temporomandibular joint (TMJ) disorders.

• Digestive Distress: Chewing often causes you to swallow air, leading to bloating and gas. Large quantities of sugar alcohols in sugar-free gum can also cause a laxative effect.

• Swallowing Myth: It is a myth that swallowed gum stays in your stomach for years. The gum base passes through the digestive system largely intact, though swallowing a large amount can, in rare cases, cause a blockage.

• Beware of Ingredients: Some ingredients in gum, such as certain artificial sweeteners and food dyes, have raised health concerns, but are typically considered safe in small doses.

The Health Impact of Bubble Gum

Many of us have been told since childhood that swallowing a piece of bubble gum will cause it to stay in our stomach for seven years. While this is a persistent myth, the health effects of chewing gum are far more complex and depend largely on the ingredients and how often you chew. For a full picture of how bad is bubble gum for you, we need to examine its effects on dental health, digestion, and jaw function.

Dental Health: Sugary vs. Sugar-Free

When it comes to oral health, the type of bubble gum you choose makes all the difference. Sugary gum is unequivocally bad for your teeth, while sugar-free options can actually provide some benefits.

The Dangers of Sugary Gum

Sugary gum is a perfect storm for tooth decay. The sugar feeds harmful bacteria in your mouth, which produce acids that erode tooth enamel. Because chewing extends the contact time between sugar and teeth, this effect is often worse than that of other sugary snacks. Excessive consumption of sugary gum can lead to:

• Cavities: Increased plaque buildup leads to accelerated tooth decay.
• Enamel Erosion: The constant acid exposure weakens and wears down the protective enamel layer.
• Increased Risk: Poor oral hygiene combined with sugary gum is a recipe for long-term dental problems.

The Benefits of Sugar-Free Gum

Sugar-free bubble gum, particularly varieties containing xylitol, works in the opposite way. Chewing stimulates saliva flow, which acts as the mouth's natural defense.

• Neutralizes Acids: Saliva helps wash away food debris and neutralizes the acids produced by oral bacteria, protecting enamel.
• Strengthens Enamel: Saliva contains minerals like calcium and phosphate, which can help remineralize tooth enamel and reverse early decay.
• Fights Bacteria: Xylitol is a natural sweetener that bacteria cannot metabolize. This "starves" the bad bacteria, reducing plaque buildup and the risk of cavities. The American Dental Association (ADA) gives its Seal of Acceptance to many sugar-free gums, confirming their dental benefits.

Digestive and Gastrointestinal Issues

While a single swallowed piece of gum will pass through your system largely intact, excessive chewing can lead to other digestive troubles. The myth that gum stays in your stomach for seven years is a parental scare tactic; gum base is simply indigestible and moves through the digestive tract like other fibrous materials.

However, potential issues include:

• Bloating and Gas: Chewing gum causes you to swallow more air, which can lead to abdominal pain, bloating, and gas.
• Irritable Bowel Syndrome (IBS): Sugar alcohols like sorbitol and xylitol are known FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) and can cause severe digestive problems for people with IBS, including cramping and diarrhea.
• Laxative Effect: In large quantities, sugar alcohols can have a powerful laxative effect.
• Stomach Acid: The act of chewing signals your body to prepare for food, causing stomach acid production. If no food follows, this excess acid can cause discomfort.

Jaw Pain and Other Side Effects

Constant, repetitive chewing is a workout for your jaw muscles and can cause serious issues over time.

• Temporomandibular Joint (TMJ) Disorder: Overuse of the temporomandibular joints, which connect your jaw to your skull, can lead to chronic jaw pain, headaches, earaches, and fatigue.
• Headaches: The strain on jaw muscles and the TMJ can trigger tension-type headaches or migraines in susceptible individuals.
• Dental Work Damage: Chewing gum can stick to or dislodge fillings, crowns, and braces, making it a risk for anyone with dental work.

Ingredients and Other Concerns

Modern bubble gum contains a blend of synthetic polymers, softeners, preservatives, and colorings. Some of these ingredients have raised health concerns, though they are generally considered safe in the small amounts used.

• Artificial Sweeteners: Controversial sweeteners like aspartame are found in many sugar-free gums. While approved by regulatory bodies, concerns about their long-term effects on health, including migraines and cravings, persist.
• Food Dyes: Certain synthetic food colorings are used to give gum its vibrant color. Some, like Red Dye 3, have been subject to bans in other countries due to health concerns.
• Controversial Preservatives: Some gums contain preservatives like BHT (butylated hydroxytoluene), which has mixed study results concerning high-dose animal exposure. Current levels are considered safe for human consumption.

Sugary vs. Sugar-Free Gum: A Comparison

Here is a simple comparison to help you weigh the options when deciding what type of gum to chew.

Feature	Sugary Bubble Gum	Sugar-Free Bubble Gum	Benefit-Driven Gum (with Xylitol)
Dental Health Impact	High risk for cavities and enamel erosion.	Neutral or low risk for cavities.	Actively fights bacteria and remineralizes enamel.
Calorie Content	Contains calories from sugar.	Generally very low or zero calories.	Generally very low or zero calories.
Sweeteners Used	Sugar, corn syrup, dextrose.	Sugar alcohols (sorbitol, mannitol, xylitol).	Primarily xylitol, sometimes other sugar alcohols.
Digestive Issues	Primarily related to swallowing air.	Can cause bloating, gas, and diarrhea in large quantities due to sugar alcohols.	Can still cause digestive issues in large quantities due to xylitol.
Jaw Strain	Same risk of TMJ and jaw muscle strain with overuse.	Same risk of TMJ and jaw muscle strain with overuse.	Same risk of TMJ and jaw muscle strain with overuse.

How to Minimize Health Risks

If you enjoy chewing gum, especially bubble gum, you can reduce the risks by following some simple guidelines.

1. Choose Sugar-Free Options: Opt for gum with xylitol or other non-cariogenic sweeteners to protect your teeth. Look for the ADA seal.
2. Chew in Moderation: Limit chewing to 15-20 minutes, especially after a meal. This is long enough to stimulate saliva and clean your teeth without straining your jaw muscles.
3. Avoid Excessive Chewing: If you experience jaw pain, headaches, or facial fatigue, take a break from chewing gum. Chronic chewing can be a major contributor to TMJ issues.
4. Listen to Your Body: If you have IBS or digestive sensitivity, be aware of the sugar alcohols in sugar-free gum and their potential to cause distress.
5. Don't Rely on Gum: Bubble gum should not replace brushing and flossing. It is an adjunct to good oral hygiene, not a substitute.

For more information on the pros and cons of chewing gum, consult the Healthline's Chewing Gum Guide.

Conclusion: Is Bubble Gum Truly Bad for You?

So, is bubble gum bad for you? The answer is that it depends. Sugary bubble gum is harmful to your dental health due to its high sugar content. In contrast, sugar-free gum, especially with xylitol, offers scientifically-backed oral health benefits, such as fighting cavities and strengthening enamel. The primary risks of any type of bubble gum come from excessive, prolonged chewing, which can lead to jaw disorders and headaches, and from ingesting large amounts of sugar alcohols, which can cause digestive upset. Moderation is key. Choosing a sugar-free, ADA-approved gum and limiting your chewing time can help you enjoy the habit without the negative health consequences, confirming that for many, bubble gum can be a relatively harmless treat.

Frequently Asked Questions

Is it true that swallowed bubble gum stays in your stomach for seven years?

No, this is a myth. While your body cannot digest the gum base, a single swallowed piece will pass through your digestive system and be excreted in your stool within a few days.

Is sugar-free bubble gum bad for your teeth?

No, quite the opposite. Chewing sugar-free gum, especially those containing xylitol, is good for your teeth. It increases saliva flow, which helps protect against cavities by neutralizing plaque acids and remineralizing enamel.

Can bubble gum cause headaches?

Yes, excessive gum chewing can contribute to headaches, particularly for people prone to migraines or tension headaches. The constant muscle activity and strain on the jaw joint are often the cause.

Does chewing bubble gum cause bloating?

Yes. Chewing gum can cause you to swallow excess air, which accumulates in your digestive tract and can lead to bloating, gas, and abdominal discomfort.

What is the best kind of bubble gum to chew?

For dental health, the best bubble gum is a sugar-free variety that contains xylitol. Look for products with the ADA Seal of Acceptance for assurance of their benefits.

Can I chew gum if I have fillings or braces?

Chewing gum is not recommended if you have dental work like fillings, crowns, or braces, as the sticky consistency can pull on or damage the work. Always consult your dentist.

Can chewing gum help me lose weight?

Some studies suggest chewing gum may reduce cravings and help you eat fewer calories. However, results are mixed and it should not be considered a primary weight loss tool.