I Thought Chewing Gum Was Harmless...Then I Read The Label

Chew on This: Read the Label First!

My Experience: Discovering Natural Gum

I was never much of a gum-chewer, until my Lebanese friend Raieda introduced me to Arabic -style mastic gum (mastiha). Chewing, it wasn't just about freshening breath, it became a small , ritualistic experience. The resinous taste, its grounding texture and the fact that it supported digestion fascinated me.

Then, curiosity led me to read the labels on even the “healthier“gums I came across. To my surprise, many contained synthetic additives, artificial sweeteners and plastic-based gum bases. Suddenly, the tiny piece of gum didn't feel so harmless anymore.

Why We Chew Gum?

Humans have chewed gum-like substances for thousands of years.

• The ancient Greeks chewed mastic resin.

• Scandinavians chewed on birch-bark tar.

• Native Americans chewed spruce tree resin.

• In Central America, the Maya and Aztecs chewed chicle, a natural latex from the sapodilla tree as a thirst-quencher and breath freshener.

Interestingly, in Aztec society, chewing gum in public was frowned upon, especially for men and unmarried women.

Fast forward to the 1800s, American inventor Thomas Adams experimented with chicle, turning it into the first commercial chewing gum. Soon after, William Wrigley Jr. transformed gum into a global sensation phenomenon with clever marketing. By the 1920’s Americans were chewing over 100 sticks a year but overharvesting sapodilla trees eventually forced companies to switch from natural chicle to cheap synthetic, petroleum-based gum (Nix, 2015).

Fun fact: During World War II, Wrigley’s gum was included in military rations to help soldiers manage stress, hunger and thirst.

What Does the Science Say?

For some people, gum is more than just a breath freshener. It’s a focus tool, a stress reliever and even an appetite management tool. In fact, studies suggest exactly that. A 2012 study by Johnston et al. showed that chewing gum significantly improved performance on standardised test scores and class grades in adolescents. Similarly, a 2023 study by Maria et al. found that chewing activates neural circuits involved in memory formation. Meanwhile, research from the University of Rhode Island (Melanson et al., 2017) suggested that gum can act as an appetite suppressant, helping reduce the number of calories we consume by stimulating satiety signals in the brain.

These findings align with a 2015 systematic review and meta-analysis of 15 human studies, which concluded that chewing may enhance satiety and reduce food intake, possibly by stimulating gut hormones (Miquel-Kergoat et al., 2015).

However, the evidence isn’t all one-sided. Some studies report that consuming aspartame sweetened gum can actually increase hunger. One possible explanation is that chewing triggers salivation and the cephalic phase insulin response (CPIR)—the body’s way of preparing for digestion. If no calories follow, this mismatch may stimulate appetite rather than suppress it. Individual responses also seem to depend on prior experiences and exposure to gum chewing (Tordoff et al., 1990; Polyak et al., 2010).

Adding to the complexity, one of the key appetite-suppression studies from the University of Rhode Island was funded by Wrigley’s, which raises questions about potential bias. So, while gum chewing may support focus, memory, and even satiety for some, it can just as easily have the opposite effect for others. Despite these potential benefits, most of us chew gum mindlessly—and rarely consider what’s actually inside each piece.

How is Chewing Gum Made?

At its core, gum is made from three components:

• Resin for chewiness

• Wax for softness

• Elastomer to main elasticity.

While early chewing gums were made from natural tree resins and waxes, modern gums use synthetic, petrochemical-derived ingredients. Essentially, the gum you chew today is plastic and rubber. According to the International Chewing Gum Association, gum is so shelf-stable that no expiration date is legally required (International Chewing Gum Association, n.d.).

What Actually is in Mainstream Chewing Gum?

Popular brands like Orbit, Wrigley’s and even some sugar-free “better for you“ gums often contain a mysterious ingredient called gum base. While it sounds harmless, it hides a cocktail of synthetic ingredients (Kaveh et al., 2023).

Gum Base Components:

• Synthetic rubber & plastics such as polyvinyl acetate and polyethylene

  These are petroleum-derived materials used as the “chewy“ base of most modern gums. They're not biodegradable and essentially mean we are chewing on plastic. Concerns include potential leaching of chemicals and the environmental impact once discarded.

  
  

• Softeners & emulsifiers

  Softeners & emulsifiers , such as soy lecithin are added to keep the gum from hardening and to blend ingredients. Often derived form GMO soy, which raises concerns about pesticide residues and genetic modification. Some people also report digestive issues or allergic reactions (Kresser, 2019).

  
  

• Plasticisers & fillers

  These make the gum more flexible and prevent it from becoming too brittle or too soft. Many plasticisers are poorly studied on long-term safety in food use and some of these chemicals have been linked to hormone disruption.

  
  

Other Additives:

• Artificial sweeteners

  Artificial sweeteners are added to foods and drinks to provide sweetness without the calories of sugar. While they may seem like a “healthier swap,” research suggests otherwise. Studies have shown that compounds like aspartame or acesulfame K can negatively affect the gut, and some people experience side effects such as headaches or altered taste. More recent evidence links artificial sweeteners to higher risks of cardiovascular disease, metabolic issues like diabetes, and even certain cancers (Spencer et al., 2016; Mathur et al., 2020; Debras et al., 2022).

  
  

• Sugar alcohols (sorbitol, mannitol, xylitol)

  These popular “healthier“ sweeteners are low-calorie sweetness that occur naturally in small amounts in fruits and vegetables, but in gum they are usually industrially produced. They are popular because they don't spike blood sugar as much as regular sugar and are tooth-friendly compared to sucrose.

  
  

  Xylitol in particular has been shown to help reduce cavity-causing bacteria in the mouth and even support remineralisation of teeth, which is why it is often promoted as the dental-friendly sweetener (Janakiram et al., 2017).

  
  

  Despite their benefits, sugar alcohols can be tough on digestion. Since they are only partially absorbed in the small intestine and the rest gets fermented by gut bacteria, this may lead to side effects like bloating, gas and diarrhoea when consumed in excess. People with sensitive digestion or IBS often notice these effects even in lower amounts ( Lenhart & Chey, 2017).

  
  

  Additionally, recent research has found an association between higher blood levels of xylitol and an increased risk of cardiovascular events such as heart attack and stroke (Valentine et al., 2025). These findings are however, preliminary observational, meaning they show a correlation not proof of cause and further studies are needed.

  
  

• Artificial colours

  Artificial colourings such as E133 (Brilliant Blue) or Yellow 5 are often added to gum to make it more appealing. However, research has linked them to hyperactivity and behavioural changes in children , as well as potential allergic reactions (Mota et al., 2021).

  
  

  Colourant E171 (titanium dioxide), was once widely used to give gum its bright white, and smooth appearance. It has since been banned in the EU due to concerns about DNA damage and possible cancer risk (Racovita, 2022).

  
  

• Preservatives (BHA - Butylated Hydroxyanisole & BHT - Butylated Hydroxytoluene)

  BHA and BHT are added to chewing gums to prevent oils and flavours form going rancid and to extend shelf life. While effective preservatives, they are controversial. BHA is classified by International Agency for Research on Cancer (IARC) as “possibly carcinogenic to humans“ and both BHA and BHT have been linked to hormone disruption (Felter et al., 2021; Zhang et al., 2023). Beyond human health, BHT is also known to be toxic to aquatic life, raising environmental concerns (Wang et al., 2019). Despite these concerns and although their use is strictly regulated in the EU, they are still widely used as food additives, in other parts of the world, including the UAE.

• Flavourings

  Often synthetic, artificial or listed as “nature-identical“ are used to give gums their minty, fruity or sweet tastes. Common artificial compounds include menthol derivates, vanillin , ethyl butyrate and synthetic esters. Some artificial flavourings have been linked to allergic reactions and skin or mucous irritation. “Nature-identical“ flavours, are chemically synthesised flavours to mimic natural compounds and may carry similar effects as artificial flavours. For children and frequent chewers, these additives can contribute to sensitivities or cumulative chemical exposure over time (Ramesh & Muthuraman, 2018).

  
  

• Glazing agents

  Glazing agents, such as Carnauba wax are added to chewing gum to give it a shiny, smooth appearance and. help prevent it from sticking to packaging. Carnauba wax is derived firm the leaves of the Brazilian palm tree and is one of the most common natural glazing agents. while generally considered safe for consumption, it offers no nutritional benefits and in some gums, it maybe combined with other synthetic waxes of additives. Again for frequent chewers, especially children, these coatings contribute to the overall chemical load of conventional gums.

Not So Hidden Health Warnings on Chewing Gum Labels

Next time you pick up a pack of gum, take a closer look at the fine print. You might be surprised to find warnings like :

• “Contains aspartame“

• “Not recommended for children“

• “Contains a source of phenylalanine“*

• “Polyols may have laxative effects“

• “Contains bioengineered food ingredients“.

*These are not just casual notes, they are legally required because the risks are real. Phenylketonuria (PKU) is a rare inherited condition where the body can’t break down phenylalanine, a byproduct of aspartame. In people with PKU, even small amounts can accumulate in the brain, lading to neurological damage, developmental delays and other serious health issues (Drugs.com, 2025).

Cleaner & Healthier Alternatives to Conventional Chewing Gum

If you are looking for healthier alternatives, consider gums that meet the following criteria:

• No artificial sweeteners

• No artificial colours, flavourings or preservatives

• No plastic gum base. Choose mastic or chicle-based gums.

  
  

Mastic Gum is a natural resign from the Pistacia lentiscus tree. Mastic gum is naturally antibacterial and has traditionally been used to support oral health, digestion and even H.pylori management (Soulaidopoulos et al., 2022). It start hard and gradually softens, offering a completely clean chew is pure. Be aware that some products add artificial sweeteners, flavour or colours, so always read the label carefully.

Chicle-based gums are made form the natural latex of the sapodilla tree. Chicle gum offers a biodegradable and additive -free alternative to conventional gum.

Some of my favourite healthier finds include Simply Gum, Glee-Gum or the Honest Gum.

So, next time you pop a piece of gum in your mouth, take a moment to check the label and choose wisely. Opt for natural, additive free options whenever you can as it’s a small change that makes a big difference for your health!

References

Debras, C., Chazelas, E., Srour, B., Druesne-Pecollo, N., Esseddik, Y., Szabo de Edelenyi, F., Agaesse, C., De Sa, A., Lutchia, R., Gigandet, S., Huybrechts, IN. Julia, C., Kesse-Guyot, E, ... & Touvier, M. (2022). Artificial sweeteners and cancer risk: results form the NutriNet-Sante population-based cohort study. Plos Medicine. 19(3):e1003950 https://doi.org/10.1371/journal.pbmed.1003950

Drugs.com. (2025, February 12). Phenylalanine. https://www.drugs.com/inactive/phenylalanine-102.html

Felter, S. P., Zhang, Z. & Thomson, C. (2021). Butylated hydroxyanisole: Carcinogenic food additive to be avoided or harmless antioxidant important to protect food supply? Regulatory Toxicology and Pharmacology. 121:104887 https://doi.org/10.1016/j.yrtph.2021.104887

International Chewing Gum Association. (n.d.) Why is there generally no expiration date for chewing gums? https://www.gumassociation.org/index.cfm/facts-figures/frequently-asked-questions/why-is-there-generally-no-expiration-date-for-chewing-gums

Janakiram, C., Kumar, C.V.D. & Joseph, J. (2017). Xylitol in preventing dental caries: A systematic review and meta-analyses. Journal of Natural Science, Biology and Medicine. 8(1):16-21. https://doi.org/10.4103/0976-9668.198344

Johnson, C. S., Tyler, C., Stansberry, S. A., Moreno, J. .P. & Foreyt, J. P. (2012). Brief report: gum chewing affects standardized math scores in adolescents. Journal of Adolescence. 35(2):455-459. https://doi.org/10.1016/j.adolescence.2011.04.003

Kresser, C. (2019, April 19). Harmful or Harmless: Soy Lecithin. https://chriskresser.com/harmful-or-harmless-soy-lecithin

Kaveh, M., Yeganehzad, S., Ashkezary, M. R., Hesarinejad, M. A., Torado, A. & Nishinari, K. (2023). Chewing gume base: A comprehensive review of composition, production, and assessment methods: Advances and approaches in biodegradability. Journal of Texture Studies. 54(6):789-807. https://doi.org/10.1111/jtxs.12793

Lenhart, A. & Chey, W. D. (2017). A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome. Advances in Nutrition. 8(4):587-596. https://doi.org/10.3945/an.117.015560

Mathur, K., Agrawal, R. K., Nagpure, S. & Deshpande, D. (2020). Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients. Journal of Family Medicine and Primary Care. 9(1);69-71. https://doi.org/10.4103/jfmpc.jfmpc_329_19

Melanson, K. J. & Kresge, D. L. (2017). Chewing gum decreases energy intake at lunch following a controlled breakfast. Appetite.118:1-7. https://doi.org/10.1016/j.appet.2017.07.015

Miquel-Kergoat, S., Azais-Braesco, V., Burton-Freeman, B. & Hetherington, M. M. (2015). Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis. Physiology & Behaviour. 151:88-96. https://doi.org10.1016/j.physbeh.2015.07.017

Mota, I. G. C., Das Neves, R. A. M., Da Cruz Nascimento, S. S., Maciel, B. L. M., De Araujo Morais, A. H. & Maciel,B. L. L. (2021). Artificial Dyes: Health Risks and the Need for Revision of International Regulations. 39(3):1578-1593. https://doi.org/10.1080/87559129.2021.1934694

Nix, E. (2015, February 13). Chew on This: The History of Gum. History.com. https://www.history.com/articles/chew-on-this-the-history-of-gum

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