The claim that chewing gum can help manage blood pressure is a topic of increasing public interest. Blood pressure is the force of blood against the walls of the arteries, measured by two numbers. Systolic pressure reflects the pressure when the heart beats, while diastolic pressure represents the pressure between beats when the heart rests. The potential link between the rhythmic act of chewing and a measurable reduction has been explored in various studies, suggesting a small, non-pharmacological benefit for cardiovascular health.
Reviewing the Scientific Evidence
The scientific evidence supporting the use of standard chewing gum for blood pressure reduction is currently mixed and generally points to a minor effect. One meta-analysis found that gum consumption was associated with a small but significant reduction in both systolic (around 1.19 mmHg) and diastolic (about 1.10 mmHg) blood pressure.
The greatest reductions were observed in studies where subjects consumed Guar gum, a specific soluble fiber. This suggests the effect may be highly dependent on the gum’s composition, as some intervention studies using regular sugar-free mint gum found no statistically significant effect. Furthermore, other research noted a small increase in blood pressure after chewing gum following a nitrate-rich meal, complicating the simple narrative of blood pressure lowering.
While a reduction of a few millimeters of mercury might be statistically significant, it is not a large enough change to treat diagnosed hypertension. Chewing gum is not a recognized medical treatment for high blood pressure. Any observed effect is minor and should not be considered a substitute for prescribed medication or established lifestyle modifications.
Proposed Physiological Mechanisms
The mild effects observed in some studies are thought to be related to two primary physiological pathways: stress reduction and changes in vascular compounds. Chewing is a rhythmic activity that engages the parasympathetic nervous system, which is responsible for the body’s “rest and digest” state. This engagement may temporarily counteract the sympathetic nervous system’s “fight or flight” response, which typically raises heart rate and blood pressure.
Chewing gum has been linked to lower levels of perceived stress, anxiety, and depression by providing a distraction and repetitive oral motor action. Since stress is a known contributor to temporary spikes in blood pressure, mitigating this response could result in minor, acute drops in pressure. This calming effect may be one of the most immediate ways that chewing can influence the circulatory system.
Another proposed mechanism involves the production of nitric oxide, a molecule that signals blood vessels to relax and widen (vasodilation). Chewing gum significantly increases the flow of saliva, which is rich in dietary nitrates. Theories suggest this increased saliva flow may promote the conversion of nitrates into nitrites and subsequently into nitric oxide. However, one study did not find that chewing gum increased the oral reduction of nitrate to nitrite, indicating this pathway is not fully understood or consistently demonstrated.
Practical Considerations and Gum Selection
For individuals considering chewing gum, the product’s composition is a primary factor. Selecting sugar-free gum is important to avoid the negative metabolic effects associated with sugar intake, which can contribute to weight gain and potentially worsen blood pressure control. Certain sugar substitutes, such as xylitol and erythritol, have recently been the subject of research suggesting a possible link to cardiovascular risks like increased blood clotting, though more research is needed.
It is necessary to avoid nicotine gum if the goal is to lower blood pressure. Nicotine is a stimulant that causes the body to release adrenaline, which increases heart rate and constricts blood vessels, directly raising blood pressure. Even when used as a cessation aid, nicotine gum can cause a mild, acute increase in blood pressure.
Any blood pressure-lowering effect from chewing gum is likely temporary, lasting only while the gum is being chewed or shortly thereafter. Chewing for a minimum duration, such as 30 minutes, has been associated with modest acute effects in some studies. Consumers should understand that chewing gum is not a substitute for a comprehensive treatment plan, including lifestyle changes or prescribed medication for hypertension.