The Importance of Chewing for Proper Digestion
Contrary to popular belief, the digestion process doesn’t start in the stomach; it begins in the mouth. The first step of digestion is chewing, which both reduces the size of food and activates the salivary glands to secrete more saliva, according to Johanna P. Salazar, MS, RDN, registered dietitian nutritionist and founder of Healing Nutrition. Saliva contains enzymes like amylase and lipase, which break down carbs and fats, respectively. It “also contains mucus, which helps bind the food particles together, and provides a lubricant to aid swallowing,” Salazar explains. Furthermore, saliva triggers the production of hydrochloric acid in the stomach, helping it get ready for incoming food. However, in an age of multitasking, time pressures, and distracted eating, many people tend to eat quickly, mindlessly, or on the go, says functional medicine physician Julie Taylor, MD, MPH. As a result, we don’t think twice about how well we’re chewing our food, let alone the rate at which we do it. Aside from the obvious choking hazard (yikes!), not chewing well enough can be the hidden culprit behind various unpleasant (and, at very worst, dangerous) issues, below. RELATED: Digestive Woes? These 5 Easy Eating Habits Will Give You a Healthier Gut RELATED: 6 Healthy Foods That Boost Metabolism
Chew until your food is basically mush.
That said, don’t overthink it or stress about counting the exact number of chomps for every bite (that could really put a damper on a dinner out with friends). What’s most important is to try to chew until your food is basically liquified—we’re talking baby-food consistency. Dr. Rao says you can tell your food has been properly chewed if it’s completely lost its texture. Additionally, you shouldn’t have a hard time swallowing it, nor should you need to take sips of fluid to wash it down. If you do, “there’s a high chance that it was not fully chewed,” adds Salazar, and that you’d benefit from slowing down a bit.
Start by paying attention to your habits.
If chewing slowly feels like a struggle (especially when you’re starving), know that mindfulness is the first step. As Dr. Taylor, notes, “if we realize how [our] system works when food is chewed properly, it might help us slow down and be more aware.” From there, you can make simple adjustments for developing healthier chewing habits. To begin, try to avoid distracted eating: eating while scrolling Instagram, answering emails, or watching TV, notes Dr. Taylor. (Don’t worry, it’s not forever, but just while you’re getting a sense of things.) The same goes for eating on the go, which often happens during driving or commuting. Salazar also suggests eating upright and with a good posture, as poor posture (like lying down or slouching) can make it tricky to chew or swallow properly. Another good tip is to try as much as possible not to let yourself go without food to the point of feeling ravenous, because being desperately hungry makes it harder to slow down and eat with awareness. Finally, it’s helpful to eat in a calm environment whenever possible, since dining in high-stress situations (e.g. at the airport with 12 minutes to spare before your flight boards) can make you subconsciously scarf down food.
