Healthy Alternatives to Chewing Gum

While chewing gum is mostly harmless, an addiction to it — such as going through several packs each week — can lead to health problems, says Susan Cukiemik, RD, a medical nutrition therapist.

According to the Cleveland Clinic, excessive chewing gum use can cause jaw problems, and the sugar could potentially lead to tooth decay. If you’re looking for an alternative to chewing gum, read on to learn more about some of your options.

Licorice Root

Those who like the chewing action of gum may want to try licorice root as a healthy alternative.

Licorice, when peeled and dried, can be chewed instead of gum. It may help with things like canker sores and bad breath, according to the National Institutes of Health (NIH). It is easily obtained in organic food stores.

But licorice also contains glycyrrhizin, or glycyrrhizic acid, which can cause irregular heartbeat and cardiac arrest — namely, when a lot of it is consumed or taken long term. Small amounts of glycyrrhizin, according to the NIH, can cause severe adverse effects in people who also eat a lot of salt, or who live with hypertension or a heart or kidney condition.

Topical licorice root may also irritate some people’s skin. Licorice is also known to interact with corticosteroids, the NIH notes.

The NIH also notes that consuming large amounts of licorice extract during pregnancy is considered unsafe and can increase the risk of early delivery.

Sunflower Seeds and Nuts

Chewing gum is sometimes used as a way to keep the mouth busy, especially for those trying to kick the bad habit of cigarette smoking. The ritual of always having something in your mouth can be a tough one to break, but you can keep your mouth busy by switching to shelled seeds or nuts.

Sunflower seeds and pistachios require you to open each one, keeping you focused on the task at hand. Harvard Health Publishing notes that both are high in omega-3 fatty acids, which are necessary to keep cholesterol at healthy levels.

However, Harvard Health Publishing also points out that nuts and seeds are high in calories, so make sure you measure out your portion size before snacking.

Parsley

If you like chewing gum because it keeps your breath fresh, you should know that minty gum isn't your only option for sweet-smelling breath. You can chew parsley as a way to get fresh breath without the use of chewing gum.

Only fresh parsley works for this application. Garnish your plate with some, and pop a sprig in your mouth at the end of a garlicky meal as a way to keep your breath fresh.

Chopped Vegetables

Instead of looking to chew on gum during your late-afternoon at-work slump, try some chopped vegetables instead. Keep chopped carrots, celery, cucumber, and other favorite vegetables around for a satisfying crunch and a healthy snack.

Water

It may sound almost too simplistic, but water can help keep your mouth hydrated so you’re less inclined to chew gum to keep your mouth moist. Instead of spending your pocket money on a few packs of gum, invest in a refillable water bottle to keep with you at all times.

When your mouth feels dry, reach for your water bottle. After a few swigs, you may find that the need to chew gum has subsided.