Does gum make you bloated?

If you’re wondering whether chewing gum is the cause of your bloating, congratulations! Your curiosity quotient just went up a notch. But before you go on a gum ban spree, let’s dive deep into the science behind the bubbles.

The Chewing Process

Chewing is one of those involuntary acts that we do without really thinking about it. According to experts,chewing involves breaking down food particles into smaller fragments by mastication or grinding with our teeth and mixing them with saliva to form a bolus – a fancy term for mushy food ball. The bolus travels down our esophagus and into our stomach where digestive enzymes break them down further.

How much air are you swallowing?

Now here comes the tricky part: each time we chew gum, we also swallow air in small amounts, which inevitably leads to some degree of abdominal distension – this can be referred to as aerophagia/swallowing air.[^1]
But contrary to popular belief, most of these gastrointestinal symptoms aren’t because of swallowed saliva or even sugar substitutes like sorbitol; instead — they are mostly caused by bacterial growth and fermentation[^2]

Sugar Alcohols :The Culprit

Sugar alcohols seem innocent enough. They typically taste sweet but contain fewer calories than sugar itself [^3], so what could possibly go wrong? Fair warning:Sorbitol, Xylitol (found in certain gums) amongst other artificial sweeteners can create havoc if consumed excessively over an extended period.

What happens When You Chew A Lot Of Sorbitol heavy Gum?

Some studies show that consuming too much sorbitol may lead to various problems such as irritable bowel syndrome (IBS), diarrhea[^4], flatulence/gas production,[^5]laxative effects,and cramping/pain[^6].

Gum Xylitol content

Xylitol is an alternative sugar that resembles white cane sugar in appearance and texture but contains fewer calories per gram. Some studies suggest that chewing gum with high xylitol concentrations may help prevent caries (cavities) by inhibiting the growth of oral bacteria.[^7]
However, there are no clear-cut answers on its effect on bloating, so if you’re experiencing “bubble belly,” it might be wise to go easy on this sweetener.

Splenda – Safe Haven or Just another Phantom?

Splenda has been marketed as a safe substitute for sugars as it contains fewer calories than sucrose itself. It is also known as Sucralose and commonly found in many commercial gums.
According to Canadian Journal of Gastroenterology and Hepatology[^8], patients who consumed sucralose up to 12 weeks experienced increased flatulence levels without any significant changes in bowel movements.
So next time someone tells you they are bloated from consuming gummy bears made with Splenda, remember – science says maybe!

While research indicates excessive consumption can affect gut health- The good news is” Bloating from gum usually isn’t serious.” The classic advice applies here too i.e., moderation. So next time your mouth gets bored–and trust us; there’s nothing worse than a bored mouth — grab some spearmint-infused chewing delight,and enjoy the bubbles!


[Bonus: Infographic ]

A visual overview of the most common causes of abdominal distension:

Common culprits Symptoms
Lactose intolerance Abdominal cramps / Flatulence
Fermentation/Bacterial Growth Chronic Gas Production
Food Allergies Difficulty Breathing

Sources

1.Watelet BR , Belhocine K, et al. Aerophagia and gastroesophageal reflux disease in children: effects of saline and chewing gum perfusion. PloS ONE 2015;10:e0116920.
2.Vrbikova J, Hainer V (Dec 2021) “Are intestinal microbes involved in the causation of obesity?”. Physiological research PMID: 16313147
3.Digestive Health Center – Sorbitol & IBS(Link to Website)
4.Monteiro CA, Cannon G.” Handbook of IBS”, Wiley-Blackwell ISBN 978 14443
”’

Random Posts