Metabolism is the process of converting the food consumed into the energy necessary to sustain life. This energy conversion happens continuously, even at rest, and determines the body’s overall calorie expenditure. The common belief is that the repetitive jaw movement from chewing gum can increase this metabolic rate. We must determine if the physical act of chewing gum provides a meaningful boost to the body’s energy use, thereby influencing energy balance and weight management. This inquiry requires a science-based look at the minor energy costs and the more complex hormonal signals involved.
The Energy Cost of Chewing
The act of chewing gum contributes a very small amount to Non-Exercise Activity Thermogenesis (NEAT). Mastication, or chewing, uses the jaw muscles, which require energy to function. This physical activity is a localized, low-level thermogenic effect that slightly raises the metabolic rate above a resting state.
Studies that measure this effect using indirect calorimetry have quantified this minute energy expenditure. Research has shown that chewing gum can increase the body’s energy expenditure by about 5% to 15% above the baseline resting rate. This caloric burn is estimated to be approximately 10 to 11 calories per hour for the average person. This modest increase is a small-scale effect when compared to activities like walking or standing, which engage much larger muscle groups.
The stiffness of the gum and the pace of chewing influence the magnitude of this energy increase. For instance, one study found that chewing gum while walking increased energy expenditure by 10.0% compared to walking without gum. This suggests that combining chewing with movement may enhance the effect, but the overall change is still minor. The effect is the result of the physical work being done by the jaw muscles.
Hormonal Responses and Appetite Control
Beyond the physical movement, chewing gum initiates a chemical preparation for food intake, known as the cephalic phase response. The mechanical action and flavor stimulation trigger the nervous system, signaling to the digestive tract that food is imminent. This preparation includes the secretion of saliva and the anticipation of gastric acid production.
This mechanism is less about increasing the baseline metabolic rate and more about influencing the hormones that control hunger and satiety. Chewing gum has been shown to modulate the release of certain gut hormones that regulate appetite. Specifically, it can affect ghrelin, often referred to as the “hunger hormone,” which stimulates food intake. Research suggests that the act of chewing can help suppress the secretion of ghrelin.
Chewing may influence satiety hormones, such as Peptide YY (PYY) and Glucagon-like Peptide-1 (GLP-1), which are associated with feeling full. While the effect of gum chewing on the concentration of PYY or GLP-1 is mixed, the overall effect on appetite is often one of suppression. By stimulating the mouth and jaw, chewing gum can signal satiety to the brain, helping to reduce the desire for snacks and decrease subsequent caloric consumption. This reduction in appetite can lead to a lower total calorie intake at the next meal, a more significant metabolic outcome than the calories burned through jaw movement alone.
Quantifying the Metabolic Effect
When considering the full impact of chewing gum, the physical calorie burn and the hormonal effects must be synthesized. The energy expenditure from chewing gum is minimal, typically falling in the range of 5 to 15 calories per hour. Even if a person chews gum for several hours a day, the total number of calories burned remains negligible when compared to the Total Daily Energy Expenditure (TDEE).
A more practical and potentially beneficial effect comes from its influence on calorie intake control. Studies indicate that chewing gum before a meal can lead to a reduction in calorie consumption, sometimes by around 60 to 70 calories. This modest reduction in intake, if sustained, is a more effective strategy for managing energy balance than the small increase in energy expenditure from the chewing itself.
Ultimately, chewing gum increases the metabolic rate and influences appetite hormones, but the magnitude of the effect is small. It is not a viable method for significantly speeding up metabolism or achieving major weight loss. However, it can serve as a useful, low-effort tool for suppressing minor cravings and assisting with appetite control, offering a marginal benefit within a broader strategy of diet and exercise.