Gum Intermittent Fasting: What You Need To Know
Intermittent fasting has become a popular way to lose weight, improve health, and even achieve autophagy. It can be a very effective way to reach your health and wellness goals, but it also comes with some rules. One of the most frequently asked questions about intermittent fasting is whether or not you can chew gum during a fast.
The answer isn’t as simple as a yes or no, as it depends on the type of gum and the type of fast you are doing. Sugar-free gum minimally affects insulin levels and contains very few calories, meaning that it’s unlikely to break your fast. However, stricter forms of fasting, such as prolonged fasting or water fasting, should be done without gum.
Can Chewing Gum Break a Fast?
When asked about chewing gum during a fasting window, Dr. Fung told POPSUGAR, “Yes, sweeteners can certainly produce an insulin response, but generally, for gum, the effect is so small that there is likely no problem.” In other words, chewing gum likely won’t break your fast, but it does cause a small insulin response, which can interfere with your fast.
In one study, chewing gum for 30 minutes while fasting was found to increase satiety and stabilize the levels of a hormone (GLP-1) that is involved in hunger and satiety. The study concluded that chewing gum can be beneficial when fasting, as long as you don’t overdo it.
When Is Chewing Gum Not Allowed?
Since chewing gum is mostly sugar, it is not allowed during prolonged, water, or intermittent fasting. Although it technically breaks the fast, the result is typically minimal and won’t interfere with your fast if you don’t overdo it. That’s why I typically recommend a good rule of thumb is to keep your chewing gum to your eating window (if you choose to have it at all).
However, because of the sugar content in the gum, insulin raise can kick you out of ketosis. This means that, if you’re practicing strict intermittent fasting, it’s best to avoid gum altogether.
Should You Chew Gum While Intermittent Fasting?
If it’s fat loss you’re after, you should be fine with a stick or two during your fast. If you’re looking to achieve autophagy (cell cleaning), it’s best to avoid gum altogether.
Yes, you can chew gum while intermittent fasting, but you should limit the amount you eat during the day. Take intermittent fasting out of the equation and simply focus on eating a healthy, balanced diet, and you should have no problem reaching your health and wellness goals.
Does chewing gum affect fasting negatively?
Chewing gum won’t have a major impact on your calorie intake while fasting, but due to its sugar content, it may raise your insulin levels and take you out of the state of ketosis. For this reason, if you are adhering to a very strict intermittent fasting schedule, it is best to avoid gum.
Is chewing gum considered to be consuming food?
Chewing gum does not provide any nourishment, meaning it should never be regarded as a substitute for regular meals.
Can chewing xylitol gum disrupt a fasting period?
Still, it is important to
consume xylitol in moderation, as too much of it could cause digestive issues.
Yes, you can include xylitol in your intermittent fasting routine, but it’s important to proceed with caution. Xylitol is a sugar alcohol, meaning it contains fewer calories than normal sugar and is not completely absorbed by the body, so it won’t interfere with your fast. However, consuming too much of it may lead to digestive issues, so moderation is key.
Is it permissible to chew gum while undergoing a fasting period for laboratory tests?
It is suggested that people being tested should not chew gum prior to having their blood drawn for laboratory examinations.
If you’re interested in learning more about the benefits of fasting, Fasting Books has a wide range of resources to help you. Visit our website at fastingbooks.com to browse our selection of books on intermittent fasting, prolonged fasting, autophagy, and more.