Have you ever been told to chew your food properly? It might seem elementary, but chewing could be the most vital wellness practice you adopt. When I visited the renowned Mayrlife medical health resort for their gut health week, the first instruction was to chew my food thoroughly. I laughed, thinking I already chewed my food enough. However, this experience taught me that proper chewing goes far beyond the basics we learned as children.
The Surprising Importance of Chewing
At the resort, I was served a simple meal of vegetables with cheese and hummus. A sign on the table instructed me to chew each mouthful 40-60 times. If you’ve never tried chewing a vegetable 60 times, it’s a surprising challenge. By the end, the food becomes a mulch, far different from when it entered your mouth.
According to experts, this thorough chewing has significant benefits. Clinical Nutritionist Stephanie Moore emphasizes that chewing is crucial for nutrient absorption. While gut microbes and stomach acid often get the spotlight, neither can function optimally if you don’t chew well. Chewing not only breaks down food mechanically but also triggers a cascade of reactions throughout your digestive tract. From stimulating saliva production to signaling your stomach to produce acid, chewing plays a vital role in digestion.
Consequences of Not Chewing Properly
Failing to chew properly can down-regulate digestive function, leading to issues like bloating, smelly wind, and dysbiosis—an overgrowth of harmful gut bugs. Dr. Max Schubert, Medical Lead at Mayrlife, notes that feeling overly full after meals is another sign that you might need to chew more thoroughly.
How Much Chewing is Enough?
The specific number of chews needed isn’t universally agreed upon. At the clinic, the recommendation to chew 40-60 times serves as a reminder to guests to focus on their chewing. Nutritionist Clarissa Lenherr suggests chewing until the food reaches the consistency of apple puree, without prescribing a set number of chews. Similarly, Nutritional Therapist Eve Kalinik encourages thorough chewing but advises against fixating on a specific number. The goal is to slow down, enjoy the process of eating, and avoid stress over counting chews.
Avoiding Distractions While Eating
If you, like many, tend to eat quickly while watching TV or reading, it’s time to change that habit. Experts are clear—eating while distracted is a big no-no. Lenherr explains that distractions can cause you to miss hunger and satiety cues, leading to overeating or dissatisfaction with your meal, which can then cause cravings for unhealthy foods.
Benefits of Mindful Chewing
So, are you convinced yet? By taking the time to chew your food properly, you might notice an overall improvement in your digestive system. Your gut will likely feel happier and less stressed. However, be prepared to adjust your social dining habits; thoroughly chewing each bite means you might take longer to respond to dinner table conversations. But the benefits to your gut health are well worth the effort.
Chewing your food thoroughly might seem like a simple step, but it can have profound impacts on your health. By focusing on this often-overlooked aspect of eating, you can support better nutrient absorption, enhance gut health, and avoid common digestive issues. So next time you sit down for a meal, remember to chew well—your body will thank you.
