Is it okay to eat a pack of gum a day? Here's what you need to know

November 7, 2025 •

3 min read

According to a 2019 study, 62% of U.S. teens and adults chew gum, with many chewing at least one piece a day. But is it okay to eat a pack of gum a day? While chewing gum offers some benefits, consistently consuming an entire pack can lead to a host of unpleasant side effects for both your digestive system and oral health.

Quick Summary

Chewing a full pack of gum daily can lead to negative health consequences, including jaw disorders, digestive discomfort from sugar alcohols, and dental issues, depending on the gum type. Moderation is key to mitigating these potential risks and enjoying any associated benefits.

Key Points

Digestive Risks: Chewing a pack of gum daily, especially sugar-free, can lead to severe bloating, gas, and diarrhea due to the laxative effects of sugar alcohols like sorbitol.
Jaw and TMJ Issues: The constant, repetitive motion of chewing can cause significant jaw muscle fatigue and lead to painful temporomandibular joint (TMJ) disorders.
Dental Damage: While sugar-free gum can offer minor benefits, excessive chewing can wear down tooth enamel, and sugary gum significantly increases the risk of cavities and decay.
Other Negative Effects: Excessive gum chewing can also increase sweet cravings, potentially release mercury from older fillings, and contribute to headaches.
Moderation is Key: To safely enjoy gum, choose a sugar-free variety, chew for only 15–20 minutes after meals, and stop if you experience any jaw pain or digestive issues.

The Upsides of Moderate Gum Chewing

Before exploring the drawbacks, it's important to acknowledge that moderate chewing of sugar-free gum can offer several benefits. Chewing gum stimulates saliva flow, which helps wash away food debris and neutralize plaque-forming acids, thus protecting tooth enamel and reducing the risk of cavities. For individuals with dry mouth, chewing sugarless gum can provide temporary relief by increasing saliva production. Some studies also suggest that the act of chewing can reduce stress and improve focus and memory by increasing blood flow to the brain.

The Risks of Chewing a Pack a Day

Digestive Distress from Sugar Alcohols

Excessive chewing of sugar-free gum means a high intake of sugar alcohols like sorbitol and xylitol. These poorly absorbed sweeteners can ferment in the large intestine, leading to:

Bloating and gas
Diarrhea, as large quantities have a laxative effect
IBS Flare-ups for those sensitive to FODMAPs

Jaw Problems and TMJ Disorders

Constant, repetitive chewing overworks the jaw joint (TMJ), which connects the jawbone to the skull, potentially causing:

Jaw Pain and Fatigue from strained masseter muscles.
Headaches due to jaw muscle tension.
Clicking or Popping sounds in the jaw joint from excessive strain.

Dental Health Complications

Chewing sugary gum daily rapidly promotes tooth decay. Even with sugar-free gum, excessive chewing can lead to:

Tooth Wear by gradually eroding enamel.
Mercury Release from old amalgam fillings due to friction.
Damage to Crowns and fillings, potentially loosening them.

Other Side Effects

Chewing a pack of gum daily may also lead to:

Increased Sweet Cravings from constant artificial sweetness.
Ingestion of Air, causing gas and bloating.
Potential Eating Disorders by using gum to suppress appetite.

Comparison: Sugar-Free vs. Sugary Gum


Feature	Sugar-Free Gum (with xylitol/sorbitol)	Sugary Gum	Verdict for Daily Pack
Dental Health	Promotes saliva, can reduce cavity-causing bacteria.	Feeds bacteria, promotes tooth decay and plaque.	Poor: High risk of decay for sugary; low risk but still concerns for sugar-free.
Digestive Impact	High intake of sugar alcohols causes gas, bloating, and diarrhea.	Does not have a laxative effect from sweeteners, but can still cause bloating from swallowing air.	Poor: High risk of GI issues with sugar-free; moderate risk of bloating with sugary.
Jaw Strain	Excessive chewing, regardless of type, can cause TMJ pain and headaches.	Excessive chewing, regardless of type, can cause TMJ pain and headaches.	Poor: High risk of TMJ issues for both types due to overuse.
Calorie Intake	Negligible calorie intake from sweeteners.	Can contain up to 10 calories per piece, adding up significantly over a pack.	Poor: High intake of empty calories from sugary; negligible but still other risks for sugar-free.

Conclusion: Practice Moderation for a Healthy Habit

Regularly chewing an entire pack of gum daily is not recommended due to significant health risks like digestive distress, jaw problems, and dental issues. For safe enjoyment, choose sugar-free gum, chew only for 15–20 minutes after meals, and stop if discomfort occurs. Moderation is crucial for a healthy gum-chewing habit.

Potential Health Conditions to Watch For

Temporomandibular Joint (TMJ) Disorders: Chronic chewing can lead to pain, clicking, and restricted movement in the jaw joint.
Digestive Issues: Excessive consumption of sugar alcohols can cause bloating, gas, and diarrhea, especially for those with sensitive digestive systems like IBS.
Increased Headache Frequency: The repetitive jaw motion and muscle strain can trigger headaches or migraines in susceptible individuals.
Dental Damage: Constant chewing can wear down tooth enamel over time and potentially loosen dental restorations.
Disordered Eating Patterns: Using gum to suppress appetite instead of eating can contribute to unhealthy relationships with food.

Alternatives to Excessive Gum Chewing

Hydration: Drink plenty of water to help increase saliva flow naturally.
Mint Alternatives: Consider using sugar-free mints or breath sprays sparingly instead of gum.
Mindful Snacking: Opt for healthier, low-sugar snacks like berries or nuts if chewing is for a craving.
Stress Management: Practice relaxation techniques such as deep breathing or short walks instead of relying on chewing.
Consult a Professional: If you feel dependent on gum, speak with a doctor or dietitian to address the root cause of the habit.

Frequently Asked Questions

Yes, chewing excessive amounts of sugar-free gum can cause diarrhea. This is because sugar alcohols like sorbitol and xylitol have a laxative effect when consumed in large quantities, as they are poorly absorbed by the digestive system.

Chewing gum daily can be bad, particularly if you consume large amounts or chew for extended periods. It can lead to digestive issues from sugar alcohols and put excessive stress on your jaw muscles, potentially causing TMJ disorders and pain.

Yes, excessive gum chewing can trigger headaches. The constant, repetitive motion can strain the jaw muscles and joints, leading to muscle fatigue and tension headaches in susceptible individuals.

Swallowing a single piece of gum is generally harmless. While the body cannot digest the gum base, it will pass through your digestive system and be eliminated in your stool. Problems only arise in rare cases where very large amounts are swallowed, potentially causing a blockage.

No, chewing gum does not significantly define the jawline. While it exercises the masseter muscles, visible changes are minimal and depend more on genetics, bone structure, and overall body fat. Excessive chewing can even create a fuller, squarer jaw appearance and lead to TMJ problems.

Sugar-free gum containing xylitol is best for dental health. Xylitol has been shown to reduce the amount of cavity-causing bacteria in the mouth and stimulates saliva flow, which helps neutralize plaque acids.

No, chewing gum is not a substitute for brushing and flossing. While sugar-free gum can help clean teeth after a meal by increasing saliva, it should never replace a proper oral hygiene routine of brushing twice a day and flossing daily.