Does Gum Break a Fast? Full Analysis

As someone who is actively involved in intermittent fasting, you always wonder what tools you can use to battle hunger or keep your mouth busy, whether for amusement, enjoyment, or any other purpose.

Does chewing gum break a fast? The majority of chewing gums available on the market contain sugars, artificial sweeteners, coloring, and flavoring agents.

While the caloric and sugar content might not be much, there is still a significant risk that chewing gum can break your fast.

On average, a single piece of chewing gum contains 1-2 grams of sugar and between 5-10 calories. This can be sufficient to spike your glucose and insulin levels and break your fast.

Therefore, it is advisable to avoid chewing gum while fasting, as it can break your fast and spike your glucose and insulin levels.

Does Gum Break a Fast?

A typical gum contains sugars, but what about gums that are sugar-free or products like mastic or spruce gum? Are there options that are fasting-friendly, or does every gum break a fast?

This is an important topic, and we will discuss why exactly gum can break your fast, what constitutes breaking a fast, if there are any safe alternatives, and whether it is gum or any other product.

Types of Gums

There are many types of gums available, including those loaded with sugars, those with artificial sweeteners and sugar alcohols, and relatively clean ones like mastic gum and spruce gum.

Let’s take a look at the nutrition profiles of each type of gum and then break them down to see exactly how they will affect your fast.

Summary Table

First of all, you need to be mindful of the brand of gum you are buying. Apart from containing sugars or alternative sweeteners, it may include additional ingredients that can potentially break your fast.

Ideally, try to purchase a gum that has the shortest ingredient list possible or, in the best-case scenario, opt for a natural alternative like mastic or spruce gum, which are great for your health and will not break your fast.

Let’s break down each type of gum and see how they can affect your fast:

Sugar-Sweetened Gum: Contains sugar, which contributes to its calorie content. This type of gum is the most likely to break your fast. Best consumed in moderation and in very small amounts to avoid breaking your fast.

Sugar-Free Gum (Artificial Sweeteners and Sugar Alcohols): A lot of people claim that sugar-free gums with artificial sweeteners or sugar alcohols will not break your fast; however, they will definitely affect your glucose and insulin levels. Remember that sugar alcohols are a type of carb, and they can raise your glucose levels.

The same goes for artificial sweeteners. For example, some people note that stevia and erythritol don’t raise blood sugar levels, but maltodextrin does. It’s better to stay away from gums that use artificial sweeteners, as you can’t be sure of the outcome.

Mastic and Spruce Gum: Natural alternatives with minimal to no sugar and low calorie content. Mastic and spruce gum are ideal for people looking for chewing gums that will not affect their fast. On top of this, mastic and spruce gum are great for your health as they aid your digestion, promote salivation, and help build your jawline.

Whether you are purchasing sugar-sweetened, sugar-free, or natural gums like mastic and spruce, check the nutritional label to get the most accurate information about their ingredients, sugar, and calorie content.

What Breaks a Fast?

It is very hard to estimate exactly how much food is required to break a fast, as a lot of factors play a significant role, such as when you last ate, what you ate, and how your fitness activity was during the fast.

In order to clearly know whether your fast has been broken or not, you need to wear a glucose monitor all the time; otherwise, it’s all estimations, unless you eat a lot of food so that you can be sure that you broke the fast.

In the case of chewing gum and whether it breaks your fast, it’s largely dependent on the duration of the fast. For example, if you have been fasting for 12 hours and just ran a half marathon, a single piece of chewing gum is less likely to break a fast.

However, if you had a large meal and chew gum two or three hours later, it is very likely to break your fast. Also, quantity plays a role, as one piece of gum may not be enough to break the fast (if you are lucky), but two or three pieces are guaranteed to break your fast.

When fasting, the best tip someone can give you is to stay as strict as possible, adhere to the basic rules, and stick with liquids that are proven not to interfere with your fast, like water, coffee, and creatine supplements.

If possible, we would advise chewing only natural gums like mastic or spruce gum, or any type of high-quality gum with zero sugars, as conventional gums sold in markets contain dozens of ingredients and it is very likely that they spike your glucose and insulin levels.

Benefits of Chewing Gum While Fasting

If you can get your hands on a high-quality gum or something for which you have carefully checked and examined the ingredient list, chewing gum during a fast can be effective as it helps with controlling your hunger, improving dental health, aiding in digestion, and promoting brain activity.

Hunger

If you are having trouble getting through the last hours of your fast, chewing gum can really help you make the last push until you reach your eating window.

Chewing gum promotes salivation and gives the feeling of fullness, making it easier to push through and achieve your fasting goal. Remember, if you decide to chew gum, make sure it doesn’t contain any sugar and, if possible, choose a high-quality gum like mastic or spruce.

Dental Health

Chewing sugar-free gum, especially high-quality gums like mastic and spruce gum, increases the flow of saliva, reduces plaque acid, and strengthens teeth and jaw muscles.

Aid in Digestion

By chewing gum, you stimulate certain reflexes that promote activity in your intestinal system. Chewing gum also freshens your breath and reduces acid buildup.

Brain Activity

Studies have shown that chewing gum increases alertness, promotes brain activity, and improves mood. In these studies, chewing gum has been shown to improve reaction times and enhance sustained attention.

Chewing gum is linked to higher productivity and reduced cognitive problems. A study conducted in 2015 found that chewing gum increased cortisol but had no effect on heart rate.

Alternatives to Gum While Fasting

If you can’t find a suitable gum that will not break your fast, there are alternatives that can help with controlling hunger. For example, drinks like water, coffee, and sparkling water can be viable alternatives to chewing gum.

You can also engage in certain activities if you are having trouble controlling your hunger. For example, going on a walk, watching a movie, reading, listening to music, or engaging in your favorite activities.

Another great tip to control your cravings while fasting is to eat high-protein meals in your eating window, as consuming high-protein foods increases the feeling of fullness and satiety. It is a fact that you will get hungry sooner if you eat a lot of carbs and less protein, as carbs are easier to digest.

Making the right food choices is essential to a successful fast, so during your eating window, make sure you are eating high-protein foods, as they are the key to satiety.

Gum and Insulin Levels

Insulin moves sugar from your blood into your cells to be used for energy.

Fasting lowers your insulin levels, and these effects are enhanced if you enter a state of ketosis. It’s essential to avoid any interference in any form so that your body continues burning fat instead of carbohydrates for energy. Remember that longer fasts lead to ketosis.

There are multiple studies available on this topic, specifically focusing on sugar-free gums. For example, some studies have shown that chewing sugar-free gum doesn’t spike insulin levels in fasting individuals.

However, the amounts used in these studies were low. If you chew several pieces of gum—whether it is sugar-sweetened, artificially sweetened, or sugar-based with alcohol—it can definitely spike your insulin levels and eventually break your fast.

Fasting and Bad Breath

One of the primary reasons people chew gum during a fast is to combat bad breath. As you fast for 14, 16, or 24 hours, you may experience bad breath.

During fasting, your saliva production decreases, and mouth dryness increases. Even if you drink plenty of liquids like water, tea, or coffee, it may not fully help with bad breath because prolonged fasting can raise the level of acetone in your blood and breath.

If you decide to chew gum to counter bad breath, make sure you’re choosing sugar-free gum or, ideally, high-quality options like mastic or spruce gum. Alternatively, you can brush your teeth, as it won’t break your fast as long as you don’t swallow the toothpaste. However, this is not a permanent fix, as the bad breath may eventually return.

To freshen your breath, you can also use mints. As with chewing gum, ensure the mints are sugar-free, and check the label to verify their calorie and sugar content.

Does Chewing Gum Halt Autophagy?

Autophagy is achieved during intermittent fasting, when your body clears out old and damaged cell parts, replacing them with newer and healthier ones.

Glucose and insulin level spikes are common reasons for halting autophagy, so chewing sugar-sweetened gum, especially, can halt autophagy and break your fast. The same potential risks are associated with chewing artificially sweetened or sugar alcohol gums.

So, try to chew quality gums such as mastic and spruce, or purchase sugar-free gum while carefully checking the labels and chewing in low amounts to avoid potential risks of breaking your fast.

Can You Chew Gum During Ramadan?

If you are fasting for religious reasons and wondering whether it is safe to chew gum during Ramadan, the answer is no. Most chewing gums contain calories and sugars, and as you chew, these substances dissolve in your saliva and enter your stomach.

For people fasting for weight loss, fitness, or health benefits, it is generally okay to chew a small piece of gum, preferably mastic or spruce. Sugar-free gum is also acceptable but should be consumed in very small amounts, as chewing two to three pieces can spike your insulin and glucose levels.

However, for those fasting for religious reasons, chewing gum is not allowed, as even a small amount of calories and sugar can break the fast.

Conclusion

All in all, it is possible to chew gum during your fast, but you need to be mindful of the product you’re purchasing and aware of the quantities allowed to chew so that you don’t break your fast.

As we mentioned in the article, it’s very difficult—nearly impossible—to pinpoint the exact amount of food required to spike your glucose and insulin levels, so it’s essential to chew gum in moderation and aim for the smallest amounts possible.

Ideally, gums like mastic and spruce are recommended, as they are natural and contain zero or very little sugar. You can also buy gum from your local market, but make sure to check the ingredient list and choose a sugar-free option.

Remember, the key to a successful fast is staying as strict as possible. Since most of us aren’t wearing glucose monitors consistently, consuming even small amounts of food can backfire and ultimately break your fast.

So, does gum break a fast? Technically, yes, but it depends on the type of gum and the amount chewed. For example, a single piece of sugar-free gum likely won’t break your fast, but chewing two or three pieces may.

As you practice intermittent fasting, try to stick to the basics. If you decide to chew gum, make sure to do so in low quantities and choose high-quality gums like mastic or spruce (these are reusable).

Alternatively, opt for a sugar-free gum from your local market, but be sure to check the label and ingredient list to ensure it doesn’t contain anything suspicious that could break your fast.