Can You Chew Gum While Fasting? Does It Break Your Fast?
Updated on
- Written by Breanna Loparo, RN, BSN
Medically reviewed by
Ellen O'Donohue, RN
Intermittent fasting has gained popularity as an effective way to lose weight and improve overall health. It involves cycling between periods of eating and fasting, with various fasting protocols to choose from. Fasting[1] may provide effects through multiple pathways, including reducing stress, regulating sleep and promoting ketogenesis. While fasting, individuals restrict their calorie intake and may form their diet around a ketogenic plan, but the question arises: Can you chew gum while intermittent fasting? In this article, we will explore the effects of chewing sugar free gum on fasting and whether gum breaks your fast. We will delve into the impact on blood sugar levels, calorie content in gum, and provide insights into what to look for on the chewing gum label to ensure it’s safe to consume during fasting.
Does Chewing Gum Break A Fast?
Chewing sugar free gum itself does not inherently break a fast as it doesn’t contain any significant calories. However, there are factors to consider that may affect your fasting state. The act of chewing stimulates digestive enzymes and increases salivary flow, which might trigger the release of insulin. Insulin, the hormone responsible for regulating blood sugar levels, can potentially disrupt the fasting state if elevated. Thus, while chewing gum alone may not technically break a fast, it can still have subtle metabolic effects[2].
Can You Chew Gum While Intermittent Fasting?
To answer this question, it’s crucial to examine the impact of chewing gum on blood sugar levels. Studies have shown that even the taste of sweet flavors can stimulate an insulin response. Although sugar-free gum contains artificial sweeteners, they can still elicit an insulin release in some individuals. Therefore, if your goal is to maintain a low insulin level during fasting, it is advisable to avoid chewing gum.
Does Chewing Gum Affect Blood Sugar?
Although when you chew sugarless gum it does not contain any significant calories, it may affect blood sugar levels indirectly. The insulin response triggered by the sweet taste or chewing action could potentially lead to a drop in glucose levels. This drop might result in increased hunger and cravings, which can make fasting more challenging to adhere to. Thus, chewing gum while intermittent fasting could potentially hinder your fasting efforts by disrupting blood sugar regulation.
Does Gum Contain Calories?
Most chewing gum brands on the market today are sugar-free and contain minimal to no calories. They are typically sweetened with artificial sweeteners like aspartame or sucralose. However, it’s important to note that some sugar-free gums may contain trace amounts of calories from additives or bulking agents. While these calorie levels are negligible, individuals following strict fasting protocols may prefer to avoid any potential calorie intake, no matter how small.
What Should I Read on the Chewing Gum Label to Know if It Is Safe?
When considering chewing gum during intermittent fasting, it’s important to read the label carefully to determine if it is safe to consume while fasting. Here are some key factors to consider when evaluating the chewing gum label:
- Sugar-Free: Look for gum that is explicitly labeled as “sugar-free.” This ensures that the gum does not contain any added sugars, which can significantly impact blood sugar levels and break your fast. Sugar-free gum is usually sweetened with artificial sweeteners.
- Artificial Sweeteners: Check the ingredients list for the specific artificial sweeteners used in the gum. Xylitol[3] is one of the most famous artificial chemicals known as the essential ingredient of chewing gum Common examples include aspartame, sucralose, or stevia. While these sweeteners are low or zero-calorie alternatives, they can still potentially affect insulin levels in some individuals. If you find that certain artificial sweeteners trigger cravings or an insulin response for you, it may be best to avoid gums containing those sweeteners.
- Caloric Additives: Although most sugar-free gums are very low in calories, it’s essential to check for any caloric additives or bulking agents. Some gums may contain trace amounts of calories from ingredients like maltitol or sorbitol. While these calorie levels are typically negligible, individuals following strict fasting protocols may prefer to avoid any potential calorie intake during the fasting period.
By examining the chewing gum label and considering these factors, you can make an informed decision about whether a particular gum is suitable for consumption during intermittent fasting. Opting for sugar-free gum without caloric additives and being mindful of your body’s response to artificial sweeteners can help you stay on track with your fasting goals. Remember, it’s always a good idea to consult with a healthcare professional or nutritionist for personalized advice based on your specific fasting plan and health needs.
What Can I Consume While Fasting
Intermittent fasting[4] includes a large range of dietary interventions. While fasting, it’s important to consume only minimal or zero-calorie foods and beverages to avoid breaking your fast. Here are some options that you can safely consume during fasting periods:
- Water: Plain water is the best choice[5] during fasting. It hydrates your body without providing any calories or nutrients that could interfere with the fasting process. You can drink it plain or infused with slices of lemon, cucumber, or mint for added flavor.
- Black Coffee: Coffee without any additives like sugar, cream, or milk is permissible during fasting. Black coffee can help suppress hunger and boost alertness due to its caffeine content. However, be cautious with the amount you consume, as excessive caffeine intake can have negative effects on your health.
- Plain Green and Black Tea: Green and black tea is known for its numerous health benefits and contains minimal calories. Stick to plain green tea and black tea without any added sweeteners or milk during your fasting period.
- Apple Cider Vinegar: Some individuals choose to consume diluted apple cider vinegar during fasting. It is believed to have potential health benefits and may help control appetite. However, it’s important to note that the scientific evidence regarding its effects during fasting is limited, and it may not be suitable for everyone. Consult with a healthcare professional before incorporating apple cider vinegar into your fasting routine.
Conclusion
In conclusion, the question of whether chewing gum is allowed during intermittent fasting is a topic of debate. While chewing gum itself may not provide a significant caloric impact, it can still have metabolic and psychological effects that may interfere with the fasting process. As with any dietary decision, it’s essential to listen to your body and adjust your choices based on your individual needs and fasting goals. If you have any concerns or specific dietary requirements, consulting with a healthcare professional or registered dietitian can provide personalized guidance and support for your fasting journey.
+ 5 sources
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- Dong, T., Sandesara, P.B., Dhindsa, D.S., Quyyumi, A.A., Arneson, L.N., Dollar, A.L., Taub, P.R. and Sperling, L.S. (2020). Intermittent Fasting: A Heart Healthy Dietary Pattern? [online] 133(8), pp.901–907. doi:https://doi.org/10.1016/j.amjmed.2020.03.030.
- Hamada, Y., Miyaji, A. and Hayashi, N. (2016). Effect of postprandial gum chewing on diet-induced thermogenesis. [online] 24(4), pp.878–885. doi:https://doi.org/10.1002/oby.21421.
- Liu, C.-J., Zhu, N., Ma, J. and Cheng, P. (2019). Toward Green Production of Chewing Gum and Diet: Complete Hydrogenation of Xylose to Xylitol over Ruthenium Composite Catalysts under Mild Conditions. [online] 2019. doi:https://doi.org/10.34133/2019/5178573.
- Templeman, I., Gonzalez, J.T., Thompson, D. and Betts, J.A. (2020). The role of intermittent fasting and meal timing in weight management and metabolic health. [online] 79(1), pp.76–87. doi:https://doi.org/10.1017/s0029665119000636.
- Bracamontes-Castelo, G., Montserrat Bacardí-Gascón and Cruz, A. (2019). Effect of water consumption on weight loss: a systematic review. [online] doi:https://doi.org/10.20960/nh.02746.
Written by:
Breanna Loparo, RN, BSN
Medically reviewed by:
Medically reviewed by:
