Do you often feel bloated, tired, or crave sweets after meals? These discomforts may be more than just side effects of what you ate — they could be signals from your body that your digestive process has gone off track. The solution to many of these common digestive problems may be simpler than you think: chew your food more thoroughly. Many of us rush into food, eating quickly and not paying attention to how we chew. However, chewing food thoroughly can play an important role in preventing acidity, bloating and indigestion and even ward off sugar cravings. Nutritionist Ritika Kukreja told about this in an Instagram post.
Also read: Chew Your Food 32 Times: Fact or Myth? Here’s what the experts say
Here’s why chewing properly is so important for your digestive health:
Digestion starts in your mouth
Contrary to what many people think, digestion does not begin when food reaches your stomach. It really starts in your mouth. The first step is chewing, a process that breaks food into smaller pieces to make it easier for your stomach and intestines to process. When you chew, you’re not only physically breaking down food; You are also chemically preparing it for digestion.
Saliva is produced when you chew, which contains enzymes that begin to break down the carbohydrates in food. These enzymes, especially amylase, begin the process of converting starches into simple sugars, speeding up your digestive system. Without proper chewing, food is swallowed in larger pieces, making it more difficult for your stomach to digest it. This can cause discomfort and lead to a number of digestive problems like gas, bloating, constipation and even food sensitivities or allergies.
Also read: 5 Ways to Practice Mindful Eating When Eating Out to Manage Blood Sugar
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Here are 6 benefits of chewing well
Chewing may seem like a small part of the digestive process, but it has far-reaching effects on your overall health. Let us learn about the innumerable benefits of chewing food slowly and thoroughly:
1. Activates saliva enzymes
When you chew your food thoroughly, you stimulate the production of saliva, which contains digestive enzymes like amylase. These enzymes help break down food before it reaches your stomach, making the digestion process smoother and more efficient. It also leads to better absorption of nutrients, as smaller food particles are easier for your body to digest.
2. Reduces inflammation
Bloating often occurs when your digestive system is struggling to digest food properly. When you chew food properly, you break it down into smaller, digestible pieces, which means your stomach doesn’t have to work as hard. As a result, undigested food is less likely to ferment in your stomach or intestines, causing gas and bloating. Chewing thoroughly helps your stomach release digestive juices more efficiently, improving the breakdown of food.
3. Promotes satiety and prevents overeating
Chewing food thoroughly can help you feel full faster, thereby preventing overeating. When you eat slowly and chew thoroughly, your body has more time to signal your brain that you’ve eaten enough. This process takes about 20 minutes, so eating too quickly can put you at risk of overeating before your body has a chance to register fullness. Chewing slowly helps you savor your food, ensuring you’re eating the right amount.
4. Balances blood sugar level
Chewing your food thoroughly can also help control your blood sugar levels. When food is broken down into smaller particles, glucose is released into your bloodstream more slowly. This sustained release of sugar prevents sharp spikes in blood sugar that can lead to energy deficiency, sugar cravings, and even insulin resistance over time. By chewing well, you support balanced blood sugar levels, which can also help reduce cravings for sugary foods.
5. Better nutrient absorption
The more thoroughly you chew your food, the better your body will be able to absorb its nutrients. Chewing breaks food into smaller pieces, allowing your stomach and intestines to work more efficiently. When food is broken down properly, your body can absorb vitamins, minerals and other essential nutrients, which play a vital role in your overall health. This means that chewing thoroughly not only improves digestion; It also fulfills the nutritional requirements of your body.
6. Improves gut health
Saliva also contains a protein called epithelial growth factor (EGF), which plays an important role in the regeneration and repair of the intestinal lining. When you chew well, you increase the production of EGF, which helps maintain the health of your digestive system. A healthy gut lining is essential for preventing conditions like leaky gut syndrome, and it can also increase your body’s ability to absorb nutrients from food.
Also read: Mindful Eating: A Relaxing Approach to Your Journey Toward Good Health
How much should you chew?
So, how much should you chew to get these digestive benefits? While the ideal number of chews can vary depending on the type of food, experts generally recommend chewing each piece about 32 times. This is based on the number of chews often suggested in studies for optimal digestion. However, the textures of foods vary, and some may require more chewing:
You may need to chew up to 40 times to adequately break down hard foods like nuts or meat. Soft foods like watermelon may only need to be chewed 5-10 times before swallowing.
Remember, the goal is to break down food as much as possible before it enters your stomach to make the digestion process easier in your system.
Side effects of not chewing enough
Not chewing your food properly can cause many digestive problems. Larger food particles that are not broken down properly are not completely digested in the stomach, causing bloating, gas, indigestion and discomfort. In the worst cases, improper chewing can even lead to acid reflux or heartburn. This happens because larger food particles can irritate the stomach lining, leading to increased acid production. By chewing thoroughly, you give your stomach a better chance to handle and digest food efficiently.
Digestion begins in your mouth, and the simple act of chewing your food thoroughly can have a profound impact on your overall health. From reducing inflammation and improving nutrient absorption to balancing blood sugar levels and promoting better gut health, chewing properly is a simple yet powerful tool for better digestion. So, the next time you sit down to eat, slow down and chew your food thoroughly – your digestive system will thank you!
It’s a small habit that can yield big results!
