Chewing Gum Intermittent Fasting: How To Make the Most of It
Intermittent fasting is a popular dietary plan that involves cycling between periods of eating and fasting. It’s an effective way to lose weight and improve health, but it can be difficult to adhere to. Fortunately, there are some strategies to help make intermittent fasting more manageable, such as chewing gum during the fasting periods. Here, we’ll explore the evidence regarding the use of chewing gum while intermittent fasting and how to make the most of this strategy.
Chewing Gum and Intermittent Fasting: Is It Allowed?
Chewing gum is one of the most popular snacks to eat while intermittent fasting. It has been shown to reduce hunger and appetite, which can help make fasting more bearable. However, it’s important to note that most gums contain sugar and calories, which technically breaks the fast. As Dr. Jason Fung explains, “Sweeteners can certainly produce an insulin response, but generally, for gum, the effect is so small that there is likely no problem from it.”
A typical piece of gum contains around 11 calories and 2g of sugar. Although this isn’t a huge amount, consuming 2-3g of sugar can still affect your blood sugar levels. To avoid this, it’s best to stick to sugar-free gum. In one study, chewing sugar-free gum for an hour while fasting reduced hunger, suggesting that it can help you eat less and prevent hunger cravings.
How to Make the Most of Chewing Gum During Intermittent Fasting
If you choose to chew gum while intermittent fasting, there are a few tips to make the most of it. First, opt for sugar-free gum to avoid any potential spikes in blood sugar levels. Secondly, be mindful of how long you’re chewing the gum. Chewing for long periods of time can lead to excessive hunger, so try to keep the duration to an hour or less. Finally, if possible, try to chew gum without any food or beverages. This helps to ensure that your stomach isn’t stimulated to produce digestive juices, which can break the fast and lead to hunger.
The Benefits of Chewing Gum While Intermittent Fasting
Chewing gum can be a great strategy for making intermittent fasting easier. It has been shown to reduce hunger and appetite, which can help you adhere to your fasting plan. In addition, chewing gum can help to keep your mouth busy and reduce cravings for other foods. Plus, research suggests that chewing gum may even have beneficial effects on appetite hormones like ghrelin, which can further reduce hunger.
The Drawbacks of Chewing Gum During Intermittent Fasting
Although chewing gum can be a useful tool for intermittent fasting, it’s not without drawbacks. As mentioned earlier, it’s best to opt for sugar-free gum to avoid any potential effects on your blood sugar levels. In addition, chewing gum can lead to excessive hunger if done for too long. Finally, it’s important to remember that chewing gum while intermittent fasting technically breaks the fast, so it’s best to limit this practice to a few times per week.
Chewing gum can be a great way to make intermittent fasting more manageable. It’s been shown to reduce hunger and appetite, which can help you stick to your fasting plan. To make the most of it, opt for sugar-free gum and keep the duration to an hour or less. Finally, it’s important to remember that chewing gum while intermittent fasting technically breaks the fast, so it’s best to limit this practice to a few times per week.
Is it permissible to chew gum while observing a fast?
The conclusion is that chewing sugar-free gum won’t have a significant effect on insulin levels and is low in calories, making it a safe option while fasting.
Is chewing gum considered to be a form of eating?
Eating gum should never be viewed as a substitute for eating a balanced meal since it does not contain any beneficial nutrients.
Is it permissible to chew gum while abstaining from food for medical reasons?
The aim of fasting before a blood test is to abstain from eating any food, drinking any liquids, consuming alcohol, smoking, exercising, or chewing gum so your digestive system is empty.
Does consuming 5 calories break a fast?
Technically, any number of calories can disrupt a fast. For those who adhere to a specific fasting regimen, it is best to steer clear of food and beverages that contain calories. Conversely, those who are following a modified fasting plan can usually consume up to 25% of their daily caloric requirements while fasting.
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