How long to chew mastic gum (by goal: jawline, oral health, or reflux)
How long should you chew mastic gum for?
Well, it depends on your goal and the strength of your jaws. Generally, jawline training requires longer sessions of 20-60 minutes to stimulate muscle growth, but beginners must start slowly.
For those seeking mastic gum’s oral and gut microbiome cleansing benefits, or acid reflux relief, 15 minutes per session (or even less) is sufficient.
Below, we break down the exact durations according to your goals and experience level, and how to ramp up safely for beginners without wrecking your jaw joints, taking you out of the game.
| Goal | Beginner (weeks 1-3) | Intermediate (weeks 4-8) | Advanced (week 8+) |
|---|---|---|---|
| Jawline Training | 10-15 min | 20-30 min | 30-60 min |
| Oral Health | 10-15 min | 10-20 min | 15-20 min |
| Gut/reflux | 5-10 min | 10-15 min | 10-15 min |
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How long to chew for jawline training
Because the jaw joints are delicate and (like any other muscle) the jaws need enough time to adapt to greater resistance and longer workouts, you must start slow and ramp up to avoid soreness and injury that often lead to quitting or, worse, needing medical attention.
Just like a gym newbie wouldn’t attempt a 405-pound bench press on day one, beginner chewers shouldn’t jump straight to hour-long sessions with massive wads of gum. You’ll hurt yourself and quit before seeing results.
Learn why mastic gum is the best gum for jawline training here, and follow these chewing time guidelines to ensure safety and sustainability at each stage of your jawline journey.
Beginner (Weeks 1-3)
Start with a few droplets (smaller, harder pieces) and chew for 10-15 minutes, 3-5 times per week, adding 5 minutes to your sessions per week. Your jaw muscles and joints need time to adapt to this new stimulus.
Intermediate (Weeks 4-8)
Add larger mastic gum nuggets (supplemented with droplets for consistency) and increase to 20-30 minute sessions, 3-5 times per week.
Advanced (Week 8+)
If you have no popping, clicking, or excessive soreness or pain, you can chew for 30-60 minutes per session, or even casually throughout the day as long as you’re not overdoing it (at this point, you’ll have a good gauge for what your jaw can handle, but always play it safe).
As with any training, listen to your body, and proper nutrition, sleep, and warm-ups are key. Understand the science of how chewing builds jaw muscles and changes your face here.
In summary: For jawline training, beginners should start with 10-15 minutes, 3-5 times per week, and gradually work up to 30-60 minute sessions over 8+ weeks.
How long to chew for oral health
Mastic gum is loaded with 120+ natural compounds, many of which reduce the amount of bad bacteria that cause cavities, plaque, and bad breath.1 To get these benefits, you don’t need to chew for very long; just 10-15 minutes will do.2
We recommend chewing after meals or even before bed or upon waking for maximum benefits. Fully understand how mastic gum improves oral health here.
How long to chew for gut health and reflux
Mastic gum’s antibacterial, anti-inflammatory, and antioxidant compounds act similarly in the gut when saliva is swallowed or when mastic gum powder is taken directly in capsule form (or incorporated into food as the Ancient Greeks did).
It can be used to increase intestinal motility (speed of digestion), treat inflammatory bowel diseases (IBDs), acid reflux, and other conditions related to an imbalanced microbiome. 345
To attain these gut health benefits, you only need to chew for about 10-15 minutes per session, optimally 2-3x per day.
Mastic gum and H. pylori
Mastic gum is particularly effective in neutralizing H. pylori, a nasty, but common, bug shown to cause ulcers, gastritis, and even stomach cancer when left untreated.67 For more on how mastic gum fights H. Pylori, read here.
Mastic gum and acid reflux
Acid reflux, also known as heartburn or gastroesophageal reflux disease (GERD), occurs when stomach acid flows backward into the esophagus, often causing a burning sensation.
Reflux is common, but the underlying reasons behind it are often complex. However, it can be effectively managed (or even treated) by mastic gum’s antimicrobial properties and ability promote movement in an otherwise sluggish digestive system.
Again, consistent 10-15 minute chewing sessions a few times per day (we recommend after meals) may be effective in treating reflux symptoms and even underlying mechanisms.4
How to ramp up duration safely
We know you’re eager to start seeing the jawline and digestive benefits of mastic gum, but chewing too much too fast can cause serious injury to your jaw joints. Always start slow and ramp up 5 minutes per week; consult the table above for exact times per your goals and experience level.
When you start chewing, monitor for symptoms like popping, clicking, or lasting pain or discomfort in your jaw or temples. Some slight soreness is expected when you start, but these are classic symptoms of temporomandibular joint (TMJ) dysfunction.
If you experience these, take 48 hours off and reduce your duration when you return. If they persist, stop chewing and consult a professional TMJ doctor to avoid further issues.
Learn more about how mastic gum can harm or heal TMJ here.
Does the type of mastic gum affect how long you can chew?
There are two types of mastic gum, and the type you chew (nuggets vs. droplets, or a mix) changes how long you should chew because of their different consistencies.
Droplets are smaller and harder at first, but soften out as you chew, making them ideal for beginners and longer, more casual chewing sessions. On the other hand, nuggets are larger and softer at first, but become firmer with chewing, making them ideal for serious training sessions.
Nuggets also vary in hardness, meaning you may need to supplement them with more pieces to achieve your desired consistency. That said, once your jaws adapt to chewing mastic gum, you will likely find that your sweet spot is a mix of both.
If you’re chewing mastic gum for its oral or digestive benefits, you can chew either type or simply incorporate mastic powder capsules into your supplement routine.
You can read more about the differences between nuggets and droplets and their use cases, but the principles are simple: beginners should start small. And the harder your gum, the shorter your chew time, and vice versa.
Common duration mistakes to avoid
Be sure to avoid these mistakes to get the most out of chewing mastic gum, whatever your goal may be:
- Jumping straight to 60-minute+ chewing sessions, or chewing all day (more is not better).
- Giving up at 5 minutes because the gum is “too hard” (texture changes around 10 minutes).
- Using one-size-fits-all advice for different goals; if you’re seeking oral or gut benefits, and chew for the recommended 15 minutes, don’t be surprised when your jaw doesn’t grow.
FAQs
Can you chew mastic gum too long?
Yes. Overchewing before your jaw is conditioned can cause soreness and TMJ discomfort. Start with 10-15 minutes and ramp up gradually.
How many times a day should I chew mastic gum?
Most people chew once daily for jawline training. For oral health, you can chew after meals. For gut health, some protocols use 2-3 shorter sessions.
Is 5 minutes long enough?
For most goals, 5 minutes is too short. Aim for at least 10-15 minutes as a beginner, then increase based on your goal.
How long does mastic gum last in one chewing session?
Mastic gum can technically be chewed for hours, but recommended durations for specific benefits are 10-60 minutes, depending on goal and experience. You can also save and reuse pieces between sessions.
Should beginners chew for an hour?
No. Beginners should start with 10-15 minutes maximum and work up gradually over several weeks to avoid jaw soreness.
References
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Alwadi et al. “Mastic (Pistacia lentiscus) gum and oral health: A state-of-the-art review of the literature.” Journal of Natural Medicines 77, no. 3 (2023): 486-508. doi.org ↩
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Aksoy A, Duran N, Toroglu S, Koksal F. “Short-term effect of mastic gum on salivary concentrations of cariogenic bacteria in orthodontic patients.” Angle Orthodontist 77, no. 1 (2007): 124-128. doi.org ↩
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Pachi VK, et al. “Overview of Chios Mastic Gum (Pistacia lentiscus) Effects on Human Health.” Nutrients 14, no. 3 (2022): 590. doi.org ↩
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Dabos KJ, Sfika E, Vlatta LJ, et al. “Is Chios mastic gum effective in the treatment of functional dyspepsia? A prospective randomised double-blind placebo controlled trial.” Journal of Ethnopharmacology 127, no. 2 (2010): 205-209. doi.org ↩ ↩2
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Gupta D, Shrivastava AK, Singhal V, et al. “Real-world safety and effectiveness of Pistacia lentiscus (mastic gum) in patients with diabetic gastroparesis: 24-week interim analysis postintervention.” Journal of Family Medicine and Primary Care 13, no. 1 (2024): 348-354. doi.org ↩
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Addissouky TA, Khalil AA, El Agroudy AE. “Assessing the Efficacy of a Modified Triple Drug Regimen Supplemented with Mastic Gum in the Eradication of Helicobacter pylori Infection.” American Journal of Clinical Pathology 160(2023): S19. doi.org ↩
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National Cancer Institute. “Helicobacter pylori (H. pylori) and Cancer.” cancer.gov ↩