Gums - How Many Calories?

Dietitian's Tips for Consuming Gums

• Metabolic Effect: Sugar-free gums typically contain sugar alcohols like sorbitol or xylitol, which are barely absorbed in the intestines and therefore contribute negligible calories to the diet. However, consuming them in excess can overwhelm the digestive system, leading to gas and bloating.
• Consumption Advice: Chewing sugar-free gum for 20 minutes after meals is recommended by both dentists and dietitians for its tooth-protective benefits. Keeping daily intake to no more than 5–6 pieces is a sensible limit to avoid potential digestive discomfort.
• Caution: Sugar-containing gum varieties provide roughly 5–10 kcal per piece along with simple sugars, which can contribute to tooth decay and blood sugar fluctuations with frequent use. People with phenylketonuria should read product labels carefully, as many gums contain the artificial sweetener aspartame.
• Exercise: Chewing sugar-free gum during prolonged exercise can stimulate saliva production and help relieve dry mouth. That said, chewing gum during high-intensity training may interfere with breathing, so it is best reserved for rest intervals.