Intermittent Fasting Gum: Is It Allowed?
When it comes to intermittent fasting, many people are unsure if they can chew gum during their fasting window. In fact, Dr. Fung told POPSUGAR that “yes, sweeteners can certainly produce an insulin response, but…” Chewing sugar-free gum for an hour while fasting is also known to reduce hunger, so it can help people eat less and prevent cravings.
What Is the Calorie and Sugar Content of Gum?
A typical piece of gum that contains sugar will have around 11 calories and 2g of sugar. Although this isn’t very high in sugar, consuming 2-3g of sugar can raise your insulin levels and disrupt the fasting process.
Can You Chew Gum While Intermittent Fasting?
Since chewing gum is mostly sugar, it is not allowed during prolonged, water, or intermittent fasting. However, technically it does break the fast, but it usually doesn’t matter. The one issue with chewing gum while fasting, Dr. Fung says, is that it could kick you out of ketosis.
Are There Any Benefits to Chewing Gum While Fasting?
Chewing gum during intermittent fasting can help reduce hunger pangs and cravings. It can also help to increase saliva production and reduce bad breath. Chewing gum can even help to reduce stress and improve concentration.
Are There Any Alternatives to Chewing Gum?
If you want to avoid gum altogether when intermittent fasting, there are some alternatives. For instance, you can chew sugar-free mints or hard candy, or even chew on sugar-free licorice. There are also some sugar-free gum brands that offer a variety of flavors.
Final Thoughts on Intermittent Fasting Gum
Intermittent fasting and chewing gum don’t have to be mutually exclusive. Although it technically breaks the fast, the result is usually insignificant. However, because of the sugar content in the gum, insulin raise can kick you out of ketosis. Therefore, if you’re practicing strict intermittent fasting, it might be best to avoid gum altogether. There are plenty of alternatives to chewing gum, such as chewing sugar-free mints, hard candy, or licorice.
Overall, it’s important to remember that chewing gum during intermittent fasting might disrupt the fast, but it really depends on how strict you’re trying to be. If you want to chew gum, make sure to choose a sugar-free variety to avoid an insulin response.
Is it allowed to chew gum while following an intermittent fasting routine?
Does chewing gum interfere with fasting?
Chewing gum can have a negative impact on your intermittent fasting schedule due to its sugar content, which can cause an insulin spike that can take you out of ketosis. Therefore, it is best to avoid gum if you are following a strict fasting routine.
Is chewing gum considered to be a form of consumption?
Chewing gum does not offer any nutritional benefits, so it should never be used as a substitute for balanced meals.
Does chewing xylitol gum disrupt a fast?
However, it’s still important to
be aware of how much you’re consuming, as too much can lead to digestive
discomfort.
If you are interested in learning more about intermittent fasting or want to browse a selection of fasting books, visit the Fasting Books online store. They offer a variety of books on fasting, including guides, cookbooks, and more to help you start your fasting journey.
