Think back for a moment when you were a kid sitting around the dinner table with your family. If you were sitting at our table, you’d hear Mom saying things like, “Don’t put so much food in your mouth at once!” Or, “Chew your food!” Or, “Slow down, eating is not a race.” Or “Don’t eat so fast!” And of course “Don’t talk with your mouth full!” Well, it turns out, Mom was right! Proper nutrition isn’t just about eating the right foods, it’s also about producing the right hormonal response in the body around food so your body can absorb all the good, healthy nutrients that you are feeding it. And all of this starts by properly chewing your food.
These days, most of us don’t think once let alone twice about our chewing habits, especially when we are hungry or rushed. Let’s face it, speed is high on the list of priorities for many of us in this life (one reason that fast food is so popular). We are in such a hurry to do everything, including eating. We often reach for foods that aren’t the best for our bodies but even when we do make healthy choices, we tend to rush through our meals without chewing it near enough, often swallowing big chunks of food that are practically whole.
Among other things, chewing our food longer can in fact be a weight loss strategy. That’s mainly because we tend to eat more when we don’t chew our food enough. But beyond a weight loss tactic, when we don’t properly chew our foods enough, we also bypass important steps in our body’s digestive process. And bypassing those digestive processes by not chewing long enough can lead to digestive issues, nutritional concerns and even obesity.
I know I abused my body most of my life by not eating mindfully (and not chewing enough). But by changing my bad habit of rushing through meals, I find that I not only savor the flavors of the delicious foods that I am eating, but I actually eat less (a lot less), provide my body the ability to absorb the nutrition that I am feeding it and I enjoy eating more without bloating, gas, or other digestive discomforts.
The longer we chew, the more benefits we reap. Here are some of the bennies. Properly chewing our food (longer) is:
- Good for your teeth & gums. According to Sedki DDS, the longer you chew, the better your saliva can do it’s job in your mouth. Increased saliva flow also helps to clean the mouth of bacteria that can cause decay and neutralize acids in the mouth and enhances the re-mineralization of the tooth enamel.
- Prevents choking.
- Enables you to enjoy the taste of your food for a longer period of time.
- Reduces stress on the esophagus because when larger particles of food are broken down into smaller particles, is just goes down easier.
- Enhances the absorption of nutrients by giving the stomach time to secrete the proper digestive enzymes for proper digestion.
- Helps to maintain a healthy weight because the more you chew, the slower you eat and that gives the stomach time to signal the brain when it’s full. Eating too quickly leads to eating too much and not only makes you feel sluggish but also could lead to obesity, high cholesterol, high blood pressure and high glucose levels which ultimately could potentially lead to cardiovascular disease, diabetes and even cancer.
By being more aware of how our bodies digest food and the value of chewing, I learned that there is such value in slowing down and taking the time to chew my food more. So, in case you missed the class in high school (like I did) about the body’s digestion, here’s a really high level (non scienc-y) breakdown of the process:
Some say that digestion starts in the mouth when you begin chewing, but others say that digestion starts when we actually smell food, which signals the brain to switch the salivary glands on and gets the stomach ready for the food you are about to eat.
Most of us think of the stomach as the digestive engine in our bodies but really, a high percentage of the digestive process actually takes place in the mouth through chewing. When food is broken down in to smaller particles through saliva and other enzymes in the mouth, it allows food to be digested more easily.
As we chew, signals are sent to the stomach telling the pancreas and intestinal track to get ready for incoming food. The smaller the particles that pass from the mouth to the stomach, the more nutrients and energy our bodies receive from the food because the intestines can more easily absorb the nutrients as they pass on through. Chewing helps the stomach and subsequently the intestines to work less to absorb more of the nutrients in the food we eat. If we don’t chew effectively, large particles can remain undigested when they enter the stomach and intestines which can lead to digestive upset such as bloating, gas, and more.
Once the stomach receives the message, the stomach is triggered to produce hydrochloric acid which is a big part of the digestive process that gets the stomach ready to finish the process of breaking down food. The more food has been chewed, the less the stomach has to work therefore it can empty more efficiently. The combination of low stomach acid and unchewed food can cause gas bubbles which rise to the esophagus and throat creating heartburn.
After the stomach has done its job, the particles are then moved from the stomach to the small intestine. As this happens, the pancreas secretes enzymes and the gallbladder releases bile.
Both of which further break down food, but they can only do so much. If the food particles are too large (because they are not properly chewed) the naturally occurring bacteria in the gut could further ferment the undigested food and multiply, thus causing bloating, gas, indigestion and/or constipation. On the other hand, if the food is well chewed, the body will absorb vitamins, minerals, amino acids, simple sugars, and fatty acids and will enter the blood stream. And that’s exactly what we want to happen.
Often people ask what amount of chewing is enough to most effectively digest? Well, there is a lot of advice out there, so I’ll keep it simple and share with you what I do:
- I chew my food till it’s mush (almost a liquid). I will mention here that some people like to count the number of times they chew and if you are one of those people, the consensus seems to be that chewing 20-35 times per bite is good. I prefer to enjoy the food, and conversation that typically accompanies the meal so I don’t count, I simply chew till my food is mush.
- I eat several small healthy meals throughout the day so I never get to the point of feeling ravenous, because when I feel “starving” or “hangry” it makes it hard for me to slow down and be conscious about what and how I’m eating.
- I try not to eat in “rushed” situations.
- I put less food in my mouth with each bite (thanks Mom some things did stick)!
- I avoid distractions and focus on the food while eating, meaning I don’t watch TV, I don’t look at my computer or phone/iPad. I do like to play some nice chill music during my meals.
- Many of us take food for granted (in many ways). I think of every bit of food that enters my mouth as a blessing. I try to be in the space of gratitude when eating.
- I try not to eat at least 2-3 hours (or more) before bed so my body can focus on sleep when I do go to bed vs. focusing on digestion.
- When ever possible, I go for a 15-20 minute walk after eating.
Now it’s your turn. What are your your chewing habits. Do you rush through meals? Do you eat in your car when driving? Do you take your next bite before your current bite is fully chewed and swallowed? Do you swallow whole chunks of food without chewing them enough? If you focus on your chewing and more mindful eating, you might enjoy your food more, and eat less! And you’ll be doing your body and your digestive process a huge favor!
Can you sink your teeth into the idea of chewing your food longer so that your body can do it’s job and digest in a way that nourishes your body and fully absorbs the food you are offering it?
Changing habits is hard, especially if you’ve been eating fast and inhaling your food for years. But give it a try, and you will see how practice (and consciousness) makes perfect! Your body will thank you!
The journey to a healthier, happier you is so worth it. I know—because I lived it. I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I share the whole story in my book. Click HERE to learn more.
