Surprising Benefits of Thorough Chewing

 

Surprising Benefits of Thorough Chewing

 

Introduction: Chew Your Way to Better Health

In modern era, eating is usually a rushed activity. We often engage ourselves in multitasking while having breakfast, lunch, dinner or even snacks. This ends up in large bites and barely chewing before swallowing. This may save few minutes during eating but ends up costing optimal digestion, nutrient absorption, and even your overall well-being.

The value of mindful eating with thorough chewing has become history because the effects of both (mindful eating and thorough chewing) to keep our body is never taught.

In this blog we will try to explore the science of chewing, its impact on digestion, and how it can dramatically improve your health.

 

What Is Thorough Chewing?

An act in which food is slowly and completely grinded with your teeth before swallowing. Food is broken down into very small pieces, almost semi liquid form. This form of food is very easier to digest for our stomach and absorb by our intestines.

Thorough chewing means that food bite should be chewed at least 20 to 30 times, depending on the texture and type of food. This may sound like a lot, but it's essential for initiating the digestive process effectively.

However, the size of bite should also be kept small.

The Science Behind Chewing and Digestion

1. Mechanical Breakdown Begins in the Mouth:

Most of the people believe that digestion starts in stomach but digestion begins in your mouth by Saliva produced by salivary glands in our mouth. Thorough chewing breaks food into smaller pieces and increase the surface area available for enzymes to work on. The benefits are as below:

• Facilitates swallowing by forming a soft mass called a bolus
• Reduces strain on the stomach and intestines
• Allows food to mix properly with digestive enzymes

 

2. Role of Saliva:

Saliva is produced by salivary glands which contains enzymes like:

• Amylase – breaks down carbohydrates
• Lipase – begins the digestion of fats

Saliva also has also other benefits such as:

• Moistens food to aid swallowing
• Contains antimicrobial agents that protect against pathogens
• Protect enamel of teeth by buffering acidity

Saliva ensures that enzymatic digestion begins even before the food reaches your stomach.

3. Chewing Triggers Important Digestive Signals:

During chewing, our body send signal to stomach for start digestion process.

It also triggers:

• Acid production: Hydrochloric acid helps break down proteins and kills bacteria.
• Secretion of necessary Enzyme: The pancreas and small intestine release digestive enzymes based on signals initiated by chewing.
• Hormonal responses: Hormones like ghrelin (hunger) and leptin (satiety) are regulated partly by how well and how long you chew.

This holistic response ensures your entire digestive system is synchronized and ready to handle the food efficiently.

 

4. Better Nutrient Absorption:

Nutrients such as vitamins, minerals, and amino acids are absorbed more effectively when food is chewed thoroughly. Poorly chewed food can lead to incomplete digestion, resulting in:

• Nutrient deficiencies
• Gas and bloating
• Undigested food particles in the stool
• Increased bioavailability of nutrients like carotenoids, antioxidants, and proteins—enhancing your overall health.

5. Supports Healthy Weight Management:

Slow eating and thorough chewing gives our brain time to register fullness. It takes about 20 minutes for satiety signals to reach the brain, so eating slowly can help you avoid overeating.

Studies have found:

• Participants who chewed each bite 40 times ate 12% fewer calories than those who chewed only 15 times.
• Thorough chewing is associated with lower body mass index (BMI) and better metabolic health.

Chewing more mindfully also encourages you to pay attention to your food, leading to more satisfaction and reduced cravings.

 

6. Reduces Gastrointestinal Issues:

Disadvantages of Inadequately chewed food which contribute to:

• Long time to break down
• Fermentation in the gut causing gas
• Disturbs microbiome and feeds bad bacteria

Chewing your food properly can reduce the risk of:

• Acid reflux
• Irritable bowel syndrome (IBS)
• Bloating and gas
• Constipation

 Some additional benefits of thorough chewing:

• Improved dental health: Chewing stimulates saliva flow, which helps protect teeth and gums.
• Enhanced mental focus: Chewing activates parts of the brain related to attention and alertness.
• Mindful eating practice: Encourages a deeper connection with your food, leading to improved food choices.

How to Practice Thorough Chewing:

1. Sit down to eat – Avoid eating while traveling and lying on the bed.
2. Bites – Smaller bites / pieces are easier to chew properly.
3. Chew 20–30 times per bite – start counting till it becomes habit. At least 21 to 30 days are required to build habit.
4. Put your fork down between bites – It slows you down and helps with mindfulness.
5. Avoid distractions – Keep phones or screens away while eating.
6. Savor the flavor – Enjoy the taste, aroma, and texture of your food. Tell others about the flavor of different articles used during preparation

 Conclusion: Small Habit, Big Impact-

Thorough chewing of food may seem like a minor habit, but it plays a crucial role in digestion, nutrient absorption, and even emotional well-being. Backed by both ancient wisdom and modern science, chewing is a gateway to healthier eating and improved gut health.