The Dental Health Benefits of Extra Gum
Chewing Extra sugar-free gum can play a significant role in maintaining good oral hygiene, but it's important to understand why and how. The primary benefit comes from the act of chewing itself and the use of sugar alternatives instead of regular sugar.
Saliva Production and Acid Neutralization
Chewing triggers an increase in saliva production, a natural defense mechanism for your mouth. This increased saliva flow offers several advantages:
- It helps wash away food particles and debris, preventing them from contributing to plaque buildup.
- It neutralizes plaque acids, which are produced by bacteria and attack tooth enamel after you eat or drink.
- Saliva contains minerals like calcium and phosphate, which are essential for repairing and strengthening tooth enamel in a process called remineralization.
The Role of Sugar Alcohols
Unlike traditional sugar, the sugar alcohols found in Extra gum, such as xylitol and sorbitol, are not fermented by the bacteria in your mouth that cause cavities. Xylitol, in particular, has been shown to reduce the levels of Streptococcus mutans, a primary cavity-causing bacterium. A 2022 meta-analysis even found that chewing xylitol-containing gum three to five times a day could reduce cavity risk by 17%.
Other Potential Health Advantages
While largely focused on oral health, some studies have explored other benefits associated with chewing gum in general:
- Improved Cognition: Limited evidence suggests that the act of chewing may improve focus, concentration, and learning in some individuals, possibly by increasing blood flow to the brain.
- Stress Reduction: Chewing can be a short-term stress reliever, similar to other fidgeting behaviors, potentially activating certain areas of the brain.
- Relief from Dry Mouth: Stimulating saliva production is an effective way to alleviate symptoms of dry mouth.
- Heartburn Mitigation: For some, chewing gum can help soothe heartburn symptoms by increasing saliva, which can help neutralize stomach acid entering the esophagus.
Potential Drawbacks and Considerations
Despite the clear advantages, there are some downsides to consider, especially with frequent or excessive consumption.
Jaw and TMJ Issues
Over-chewing can lead to excessive strain on the temporomandibular joint (TMJ), which connects your jawbone to your skull. This can cause a range of issues, including:
- Jaw soreness and fatigue
- Headaches
- Clicking or popping sounds in the joint
- Facial muscle pain
For those with a pre-existing TMJ disorder or who clench their teeth, it is often recommended to avoid gum chewing altogether.
Digestive Problems
The sugar alcohols used as sweeteners can have a laxative effect if consumed in large quantities. Common side effects can include:
- Bloating
- Gas and belching
- Abdominal pain
- Diarrhea
Furthermore, for some individuals, chewing gum can increase the amount of air swallowed, leading to gas and bloating.
Artificial Sweeteners Controversy
While considered safe by regulatory bodies like the FDA, artificial sweeteners like aspartame in some Extra gums have faced controversy over health concerns. The vast majority of scientific and regulatory bodies, however, have found no compelling evidence to support links to serious health issues, though individual sensitivities can vary.
Extra Gum vs. Sugary Gum: A Comparison
| Feature | Extra Sugar-Free Gum | Sugary Gum | What It Means for You |
|---|---|---|---|
| Dental Impact | Boosts saliva to neutralize acids and helps remineralize enamel. ADA approved. | Feeds bacteria, creating acid that erodes enamel and causes cavities. | Clear winner: Extra provides dental protection, while sugary gum promotes decay. |
| Sweeteners | Sugar alcohols like Xylitol and Sorbitol; artificial sweeteners like Aspartame. | High-fructose corn syrup, sugar, etc. | Extra's Advantage: Sugar-free options are healthier for teeth, though sugar alcohols can cause digestive issues. |
| Calorie Count | Very low to no calories. | High calorie due to sugar content. | Extra's Advantage: Minimal impact on daily calorie intake. |
| Digestive Effects | Potential for laxative effect and bloating from polyols in high doses. | Can be a source of empty calories and sugar spike. | Caution with Extra: Limit intake to avoid gastrointestinal discomfort. |
| Jaw Stress | High frequency can lead to TMJ strain and jaw fatigue. | High frequency can lead to TMJ strain and jaw fatigue. | Equally Important: Both types of gum require moderation to protect jaw health. |
Best Practices for Chewing Gum
To maximize the health benefits and minimize risks, follow these best practices:
- Chew Moderately: Limit your chewing sessions to 15-20 minutes, especially after meals. This is enough time to stimulate saliva flow without overworking your jaw muscles.
- Opt for Sugar-Free: Always choose sugar-free versions of gum to protect your teeth from decay.
- Choose Wisely: Not all sugar-free gum is the same. Some fruity flavors may contain food acids that can erode enamel, even without sugar. Mint-flavored varieties are generally a safer bet.
- Avoid if You Have TMJ: If you experience jaw pain, headaches, or have a known TMJ disorder, it is best to avoid gum chewing entirely and consult your dentist.
Conclusion
So, is the Extra gum healthy? The answer is nuanced, but largely leans towards yes, primarily due to its dental benefits. By stimulating saliva and utilizing cavity-fighting sweeteners like xylitol, sugar-free Extra gum is an effective tool for oral health, earning its ADA approval status. However, like any product, its healthfulness depends heavily on moderation and individual factors. Excessive chewing can lead to jaw problems, and some people may experience digestive discomfort from the sugar alcohols. The key is to chew for short periods after eating, choose mint varieties over potentially acidic fruity ones, and be mindful of your body's response. For most people, incorporating sugar-free Extra gum into a balanced oral hygiene routine is a smart and healthy choice.
