Chewing Laxatives: Gum's Surprising Health Benefits

Sugar-free chewing gums are known to contain sweeteners such as sorbitol, xylitol, and aspartame. While these sweeteners are generally safe for consumption, excessive intake of these polyols can cause a laxative effect in some individuals. Studies have shown that people can consume up to 40 grams of sorbitol per day without experiencing a laxative effect, which is significantly higher than the amount present in a few sticks of gum. However, some people may discover they are intolerant to these sweeteners, just as some have intolerances to substances like wheat gluten or lactose. Therefore, it is important to be mindful of the amount of sugar-free gum consumed and to be aware of any potential side effects, such as digestive distress and diarrhea.

Sugar-free gum contains sweeteners like sorbitol, a laxative

Sugar-free gum often contains sweeteners like sorbitol, a sugar alcohol that is poorly absorbed by the small intestine and acts as a laxative. Sorbitol is a naturally occurring compound found in a variety of fruits and berries, and it is also commercially produced from glucose. It is commonly used as a low-calorie sweetener in sugar-free products, including chewing gum.

When consumed in excessive amounts, sorbitol can have a laxative effect. This is because sorbitol draws water into the large intestine, stimulating bowel movements and softening stools. While sorbitol is generally safe and recognised as such by health authorities, consuming large quantities may cause gastrointestinal discomfort, including gas, bloating, abdominal cramps, and diarrhoea.

Studies indicate that people can typically consume up to 40 grams of sorbitol per day without experiencing a laxative effect. However, excessive consumption of sorbitol-containing gum, such as 15 to 20 sticks per day, has been linked to cases of chronic diarrhoea, abdominal pain, and unexplained weight loss. Therefore, it is important to consume sugar-free gum in moderation and be aware of the potential laxative effects.

The warning labels on some chewing gum products are there to inform consumers about the possible mild laxative effects of sweeteners like sorbitol when consumed in high quantities. It is worth noting that sorbitol is generally safe for consumption and meets international food regulations. However, some individuals may discover they are intolerant to sorbitol, just as some people have intolerances to substances like gluten or lactose.

Excessive sorbitol consumption can lead to chronic diarrhoea

Studies indicate that people can typically consume up to 40 grams of sorbitol per day without experiencing any adverse effects. However, in some cases, consuming significantly smaller amounts of sorbitol, such as 15-20 grams per day, has been linked to chronic diarrhoea. This was observed in a 21-year-old woman who experienced diarrhoea and abdominal pain for eight months. After extensive investigations, it was discovered that her symptoms were due to her daily consumption of 18-20 grams of sorbitol through chewing large amounts of sugar-free gum.

Another case involved a 46-year-old man who was admitted to the hospital with diarrhoea and a significant weight loss of 22 kg within a year. Further analysis revealed that he was consuming approximately 30 grams of sorbitol per day through chewing 20 sticks of sugar-free gum and eating 200 grams of sweets. In both cases, when the individuals stopped consuming sorbitol, their diarrhoea subsided, and they experienced normal weight gain.

The potential side effects of excessive sorbitol consumption are not well-known by consumers, as this information is often included in the small print of food labels. It is important for individuals, especially those with gastrointestinal issues, to be aware of the potential link between sorbitol intake and chronic diarrhoea. While such extreme reactions are rare, it is recommended that users of sugar-free gum and other sorbitol-containing products monitor their intake to prevent potential abdominal problems.

Sorbitol can cause severe and unintended weight loss

Sorbitol, a sweetener commonly found in sugar-free chewing gum, has been linked to severe and unintended weight loss. While sorbitol is generally recognized as safe and is widely used in various food products, excessive consumption can lead to adverse effects, including weight loss.

The link between sorbitol and weight loss was highlighted in a report published in the British Medical Journal in 2008. The report detailed the cases of a 21-year-old woman and a 46-year-old man who experienced chronic diarrhea, abdominal pain, and significant weight loss. After extensive investigations, the cause was attributed to their consumption of sorbitol-containing chewing gum. The woman was consuming the equivalent of 18-20 grams of sorbitol per day by chewing 15-18 sticks of gum, while the man's intake was around 30 grams of sorbitol per day from chewing about 20 sticks of gum and eating 200 grams of sweets.

Sorbitol is poorly absorbed by the small intestine, and excessive intake can lead to gastrointestinal issues such as gas, bloating, and abdominal cramps. Higher doses, typically above 20 grams per day, can cause osmotic diarrhea. In the cases mentioned above, the prolonged use of sorbitol-containing gum and sweets led to substantial weight loss, with one of the individuals experiencing hypoalbuminemia as a result of malabsorption. The weight loss was significant, amounting to about 20% of their usual body weight.

The authors of the report emphasize the need for consumers to be cautious with the quantity of sorbitol-containing products they consume. While products containing sorbitol do carry warnings about potential digestive side effects, the authors suggest that excessive use can lead to chronic diarrhea and malabsorption, resulting in unintended weight loss. They recommend that investigations into unexplained weight loss should include a detailed dietary history, specifically regarding the consumption of sorbitol-containing foods.

While chewing gum can have benefits, such as improving oral hygiene, controlling cravings, and managing hunger, it is important to be mindful of the potential risks associated with excessive sorbitol intake. Weight loss due to sorbitol consumption can be severe and unintended, and discontinuation of sorbitol can lead to the resolution of gastrointestinal issues and the restoration of normal weight.

Sugar-free gum may be unsuitable for people with IBS

Polyols, especially sorbitol and mannitol, can have a laxative effect and are known to provoke symptoms such as diarrhoea, flatulence, bloating, and cramps. This is because they are poorly absorbed in the lower intestine, which can lead to osmotic diarrhoea. Even healthy individuals can experience these unpleasant side effects, but they are more common and often more severe in people with IBS.

In addition, chewing gum can lead to increased aerophagia (swallowing of air), which can cause bloating, abdominal distention, and abdominal pain. This is particularly true for people with IBS, who may already be more sensitive to these side effects.

Therefore, it is recommended that people with IBS avoid sugar-free gum and opt for sugar-sweetened gum instead, as sugar is considered a low FODMAP ingredient. It is important to note that other high FODMAP ingredients may be added to sugar-sweetened gum, so checking the ingredient label is crucial.

Overall, while sugar-free gum can be a helpful tool for weight loss and oral hygiene, it may be unsuitable for people with IBS due to the presence of polyols and their potential laxative effects.

Sugar-free gum can be a useful weight-loss tool

Chewing gum can be a helpful way to avoid mindless eating and snacking between meals. It can also be a good way to signal the end of a meal and prevent overeating. Research from the University of Rhode Island showed that people who chewed gum consumed 68 fewer calories at lunch and did not compensate by eating more later in the day. Chewing gum can also help satisfy cravings and resist fattening treats.

In addition, gum chewers can burn slightly more calories than non-gum chewers. A small study found that participants who chewed gum before and after breakfast burned around 3-5% more calories in the 3 hours following the meal compared to those who didn't chew gum. Another study from Louisiana State University indicated that chewing gum helped control appetite, decreasing participants' daily intake by 40 calories.

Sugar-free gum is preferable to regular gum for weight loss as it typically contains fewer calories. Most sugar-free gums are sweetened with low-calorie sweeteners like sorbitol, xylitol, aspartame, or sucralose. However, excessive consumption of sorbitol and other sugar alcohols can have a laxative effect and cause digestive issues such as bloating, gas, and diarrhoea. To avoid these issues, it's important to consume sugar-free gum in moderation and be mindful of the amount of sorbitol or other sugar alcohols in your diet.

While sugar-free gum can be a helpful tool for weight loss, it should not replace nutritious meals and healthy snacks. It is also important to combine gum chewing with other lifestyle changes, such as increasing physical activity, to see significant weight-loss results.

Frequently asked questions