Does Chewing Gum Help Acid Reflux or Make It Worse?

Photo by Karina Miranda on Unsplash

When you’re dealing with acid reflux, even small habits can make a big difference. Chewing gum is often suggested as a potential remedy for heartburn, but does it actually help, or could it make things worse? The answer isn’t one-size-fits-all—it depends on the type of gum and how your body responds. Let’s break it down.

How Chewing Gum May Help with Acid Reflux

• Stimulates Saliva Production. Chewing gum increases the production of saliva, which is alkaline and helps neutralize stomach acid. The extra saliva can wash acid out of the esophagus and reduce that burning sensation in your chest.

• Encourages Swallowing. When you chew gum, you naturally swallow more often. This helps clear acid from the esophagus faster, providing relief from symptoms.

• Improves Esophageal pH Levels. Some studies have shown that chewing gum can raise the pH level in the esophagus, making it less acidic and reducing discomfort.

• Promotes Relaxation. For some people, the repetitive motion of chewing gum can relieve stress, which is a known trigger for acid reflux.

When Chewing Gum Might Make Acid Reflux Worse

• Choosing the Wrong Type of Gum

  • Mint-Flavored Gum: Mint, including peppermint and spearmint, can relax the lower esophageal sphincter (LES)—the muscle that keeps stomach acid in its place. A relaxed LES can allow acid to travel back into your esophagus, worsening reflux.

  • Sugar-Sweetened Gum: Gum with added sugars can irritate your stomach lining or contribute to overall inflammation.

• Swallowing Air. Chewing gum can sometimes cause you to swallow excess air, which can lead to bloating and added pressure on your stomach. This pressure may push acid back into your esophagus, triggering reflux symptoms.

How to Chew Gum Safely for Acid Reflux Relief

If you want to try chewing gum to manage acid reflux, here are a few tips to maximize the benefits and minimize potential downsides:

• Choose Sugar-Free Gum. Opt for sugar-free varieties to avoid irritation or unnecessary calories.

• Skip the Mint Flavors. Look for non-mint options like fruit-flavored or cinnamon gum, which are less likely to relax the LES.

• Chew in Moderation. Overdoing it could lead to swallowing excess air, so chew gum for short periods, such as 15–20 minutes after meals.

• Monitor Your Symptoms. Keep track of how chewing gum affects you. If it worsens your reflux, it might not be the right remedy for you.

The Verdict: Help or Harm?

Chewing gum can be helpful for acid reflux if you stick to sugar-free, non-mint varieties and use it in moderation. The increased saliva production can neutralize acid and provide some symptom relief, especially after meals. However, if you find that it causes bloating or worsens your symptoms, it’s best to skip it and try other remedies instead.

Alternatives to Chewing Gum

If chewing gum doesn’t work for you, here are a few other ways to manage acid reflux:

• Drink alkaline water to help neutralize acid.

• Eat smaller meals to reduce stomach pressure.

• Avoid trigger foods like spicy, fatty, or acidic meals.

Managing acid reflux is all about finding what works best for you. Whether it’s chewing gum or exploring other remedies, pay attention to how your body responds and adjust accordingly.

Have you tried chewing gum for acid reflux?