CHEW GUM TO EAT LESS

Everyone has probably chewed a gum at least once or twice in their life, for different reasons. For example, in demanding situations chewing gum can have some alleviating effects on feelings of stress and anxiety (1). But what about hunger and satiety? Can it also be helpful when trying to cut weight?

Short-term effects

Chewing gum does provide some short-term effects. When participants in a study chewed gum for at least 45 minutes after breakfast, it resulted in reduced lunch intake 3 h later (2). The participants reported suppressed rated hunger, appetite and cravings for snacks and promoted fullness. Interestingly, there was no difference in metabolic response between people who chewed gums and those how didn’t (3).

Chewing a gum at a frequency of 80 times (!) every 2 minutes for a total of 30 minutes was shown to increase satiety. This was after the participants had fasted for 12 hours. There were no significant differences in the blood concentration of glucose or insulin between the groups. (4)

It’s a Mind Game

Lastly, one study had the participants chew gum for 1 hour and then rate their appetite and mood. Fasting ratings of hunger were lower in the group who chewed gum compared to the group who did not chew gum that day. The people who chewed gum also consumed less food than the control group. (5) The theory is that chewing gum might trick your brain into thinking you’re eating, and then produce a hormone that stimulates satiety. Orosensory stimulation is known to be an important contributing factor to the development of satiation.

So, when looking to increase satiety after lunch or just relax a bit, chew a gum. Just remember that you must chew it at least 45 minutes, times 2 or 3, to have the desired effect.

Post provided by @maria_ekblom, a member of #teamEBT. Licensed physiotherapist and personal trainer.

Sources:

1. Scholey A, Haskell C, Robertson B, Kennedy D, Milne A, Wetherell M. Chewing gum alleviates negative mood and reduces cortisol during acute laboratory psychological stress. Physiology & Behavior. 2009;97(3-4):304-312.

2. Hetherington M, Regan M. Effects of chewing gum on short-term appetite regulation in moderately restrained eaters. Appetite. 2011;57(2):475-482.

3. Park E, Edirisinghe I, Inui T, Kergoat S, Kelley M, Burton-Freeman B. Short-term effects of chewing gum on satiety and afternoon snack intake in healthy weight and obese women. Physiology & Behavior. 2016;159:64-71.

4. Xu J, Xiao X, Li Y, Zheng J, Li W, Zhang Q et al. The effect of gum chewing on blood GLP-1 concentration in fasted, healthy, non-obese men. Endocrine. 2015;50(1):93-98.

5. Melanson K, Kresge D. Chewing gum decreases energy intake at lunch following a controlled breakfast. Appetite. 2017;118:1-7.

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