Chewing Gum & Intermittent Fasting: Is it OK?

Does Chewing Gum Break Intermittent Fasting?

Intermittent fasting has become an increasingly popular way of managing weight and improving health. But, does chewing gum break the fast? The answer is not a simple yes or no, as there are a few factors at play.

Sugar-Free Gum and Insulin Levels

Sugar-free gum contains very few calories, and studies have shown that it minimally affects insulin levels. This means that it’s unlikely to break your fast. However, a stricter interpretation of intermittent fasting would say that even the small amount of calories found in sugar-free gum could potentially affect your fast and break it.

What Does Dr. Fung Say?

When asked about chewing gum during a fasting window, Dr. Fung told POPSUGAR, “Yes, sweeteners can certainly produce an insulin response, but the amounts are so low that it would not break a fast.” He further added that, “Because of the low amounts of calories in most chewing gums (especially sugar-free gums), chewing gum is unlikely to break your low-calorie fast.”

Does Gum Break a Fast?

A typical piece of gum that contains sugar will have around 11 calories and 2g of sugar. Although this isn’t very high, it does have the potential to interfere with your fast. If you want to adhere to a stricter interpretation of intermittent fasting, it’s best to avoid gum altogether.

Does Sugar-Free Gum Break a Fast?

Yes, gum will break a fast. The act of chewing and the sweetness triggers salivation and hunger, therefore breaking your fasted state. How much sugar does gum contain? Most sugar-free gums contain artificial sweeteners, and these sweeteners can still cause your body to produce insulin and break your fast. However, gum can contain up to 5 grams of sugar, which does have the potential to interfere with your fast. Why is this? Well, sugar is one of the leading triggers of insulin production, regardless of how little of it is ingested.

The Bottom Line

In general, sugar-free gum is unlikely to break your fast. However, if you’re following a stricter interpretation of intermittent fasting, it’s best to avoid gum altogether. If you do choose to chew gum, make sure it’s sugar-free to minimize potential insulin spikes. Additionally, it’s important to ensure that you’re drinking plenty of water and meeting your electrolyte requirements throughout the day. Doing so will help to keep your body in a fasted state and maximize the benefits of intermittent fasting.

Is it permissible to chew gum while doing intermittent fasting?

What ends an intermittent fasting period?

This includes all food, drinks, and supplements.

Will consuming 10 calories disrupt an intermittent fasting regimen?

If a person is following a strict fasting regimen, they should not consume any food or beverages that contain calories. However, for those who are following a modified fasting diet, they may be able to consume up to 25% of their daily calorie requirements while still fasting.

What are the permitted activities during an intermittent fasting period?

During the fasting period, no food is allowed; however, water, coffee, tea and other non-caloric beverages may be consumed. Additionally, certain forms of intermittent fasting permit the consumption of small amounts of low-calorie foods. Supplements without calories can also be taken while fasting.

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