Have you ever thought about how chewing your food can actually change your metabolism? Proper chewing doesn’t just make eating easier; it plays a key role in how efficiently your body digests and absorbs nutrients, ultimately shaping your overall health and energy levels. The simple act of thoroughly masticating each bite gives your digestive system a head start, helping enzymes break down nutrients so your body can use them more effectively.
When you slow down at the table and chew each mouthful until it’s almost liquid, you help prevent common digestive issues like bloating and heartburn. It also supports balanced blood sugar levels and can positively affect your weight management efforts. For example, taking the time to chew properly can prompt you to feel fuller from smaller portions; think of how slowly enjoying an apple or a handful of almonds leaves you more satisfied.
You don’t need a stopwatch to make a difference; just try aiming for 20–30 chews per bite, and savour the flavours as you go.
Understanding the Science of Chewing
Chewing does far more than just reduce your food to mush. By thoroughly masticating each bite, you trigger multiple processes that influence digestion, nutrient absorption, and even how your body uses calories.
Mastication and Its Role in Digestion
When you chew, you’re doing more than breaking food apart. Mastication increases the surface area of each morsel, making it easier for digestive enzymes to act efficiently once the food reaches your stomach.
The act of chewing also mixes food with saliva, turning it into a soft, easy-to-swallow bolus. This prevents large pieces from entering the oesophagus and reduces the risk of choking. A fun fact: most people chew a single mouthful only around 15 times, but experts (1) suggest that 20-30 chews for each bite, especially with denser foods like steak or raw vegetables.
Chewing slowly can help you notice fullness signals sooner, making it easier to avoid overeating. To build a habit, try putting your fork down between bites to naturally slow your pace.
Saliva Production and Digestive Enzymes
Saliva is not just water; it contains enzymes like amylase and lipase that start breaking down starches and fats right in your mouth. The more thoroughly you chew, the more saliva is mixed with your food, giving these enzymes time to work before you even swallow.
Each day, you produce about 2 pints (just over 1 litre) of saliva. Proper chewing makes the most of this by ensuring carbohydrates begin to break down early, easing the load on your stomach and small intestine. To encourage saliva flow, savour the taste and texture of each bite.
How Proper Chewing Promotes Nutrient Absorption
Breaking food into smaller pieces has direct benefits for nutrient absorption. When your food is thoroughly chewed, the digestive system can access and extract vitamins, minerals, and other nutrients more effectively.
Undigested chunks of food may pass through your system before your body can fully process them. For example, poorly chewed fibrous vegetables could mean missing out on valuable nutrients found in their cell walls.
To aid absorption, focus on chewing especially well when eating foods high in fibre or protein. This simple change increases the efficiency of your gastrointestinal tract, allowing your body to glean more nutrition from each meal.
Impacts of Proper Chewing on Metabolism
Chewing your food thoroughly not only helps your digestive system work efficiently, but it also affects how much you eat and how your body uses energy. Paying attention to your chewing habits can aid in managing your appetite and optimising your metabolism.
Chewing and Appetite Regulation
When you chew slowly and mindfully, your body has more time to recognise satiety signals. Hormones linked to appetite, such as ghrelin and peptide YY, respond better when you eat at a slower pace. These signals reach your brain in about 20 minutes, so rushing through meals can easily result in overeating.
Healthy chewing habits may reduce your total food intake simply because you notice when you are full sooner. Try aiming for around 20-30 chews per bite to help your body adjust and properly evaluate hunger. Studies have found that people who chew more consume fewer calories in a single meal.
Tip: Putting down your utensil between bites gives your digestive system an extra moment to catch up with satiety cues.
Metabolic Effects of Slower Eating
Metabolism is influenced by how quickly you eat your meals. Proper mastication increases the production of digestive enzymes, helping break down macronutrients (carbohydrates, fats, and proteins) more efficiently. This supports better nutrient absorption and energy usage.
A study (1) suggests that chewing longer can trigger greater diet-induced thermogenesis, which means your body absorbs slightly fewer calories while ingesting the food. For example, eating an apple slowly can burn more energy than swallowing bites quickly, thanks to increased enzyme action.
Fun fact: Taking an extra five minutes to finish a plate of food can slightly raise your post-meal calorie burn through this mechanism.
Health Benefits of Thorough Mastication
Chewing your food well goes beyond just breaking it into smaller pieces. It influences how effectively your body absorbs nutrients and plays a significant part in maintaining a healthy digestive system, helping to prevent unnecessary discomfort.
Digestive Health and Gut Well-Being
Thorough mastication triggers saliva production, which contains essential digestive enzymes like amylase that start breaking down carbohydrates in your mouth. This early digestion step lightens the load on your stomach, making the whole process smoother and more efficient.
Chewing transforms food into smaller particles, leading to better mixing with gastric juices in your stomach. Well-chewed food is less likely to cause issues such as indigestion or constipation because your digestive tract can process it more easily.
A well-functioning gut is vital to your overall well-being. By simply slowing down and properly chewing, you help maintain the balance of beneficial bacteria in your digestive tract. If you struggle with digestive issues, paying attention to how you chew can make a notable difference.
Tip: Try aiming for 20–30 chews per bite. This helps food reach the ideal texture for digestion.
Prevention of Bloating and Gas
Rushed or incomplete chewing often leaves food in larger chunks. This can hinder the digestive juices in your stomach and intestines from breaking food down efficiently, leading to fermentation by gut bacteria.
Fermentation of poorly chewed food increases the risk of bloating, gas, and discomfort. Proper mastication minimises the air you swallow, another common cause of bloating.
By chewing slowly, you reduce the amount of undigested food entering your large intestine, which helps prevent the production of excess gas. People with a history of bloating or digestive issues often notice less discomfort once they focus on thoroughly chewing their meals.
Fun fact: Even chewing fibrous foods like carrots and whole grains well can lower your chances of feeling bloated after eating.
Improving Nutrient and Vitamin Utilisation
When you chew thoroughly, your food is broken down into much smaller pieces, increasing the surface area available for digestive enzymes. This process enhances the absorption of vital vitamins and minerals, such as iron, calcium, and vitamin B12, throughout your digestive tract.
Incomplete chewing can lead to nutrient deficiencies, even if you eat a healthy diet. If your body can’t fully access the nutrients in your food, you may feel tired or experience issues with hair, nails, or immunity.
For example, well-masticated leafy greens release more magnesium and folate, which support energy and overall health. Paying attention to proper chewing is a practical way to get the full benefits from the foods you eat, helping you maintain optimal well-being.
Practical Strategies for Better Chewing
Chewing is more than just breaking down food; it shapes digestion, controls how much you eat, and enhances enjoyment at every meal. Small, deliberate actions at the dinner table can dramatically improve your metabolism and overall health.
Mindful Eating and the Eating Experience
Eating with intention is a direct way to improve how well you chew and help prevent overeating. Slow down and pay attention to the taste and texture of each bite. This allows you to notice fullness cues earlier and stops you from eating quickly out of habit.
Try these simple steps for mindful eating:
- Put down your fork between bites.
- Take small sips of water throughout your meal.
- Notice flavours, aromas, and textures.
Research (2) shows that chewing thoroughly increases satisfaction and reduces hunger, as your body gets more time to signal when you’ve had enough. For extra mindfulness, avoid distractions like phones or TV. Taking a few breaths before beginning can help anchor your attention on your meal.
Remember that the experience of eating is just as important as the food itself. Enjoying every mouthful helps regulate your appetite and can reduce cravings for unnecessary snacks later.
Establishing Healthy Chewing Habits
Forming new chewing habits begins with simple changes. Cut your food into smaller pieces—think bites the size of a grape—so you’re not tempted to swallow large chunks without proper chewing.
A good rule of thumb is to chew each bite 15 to 30 times, or until what you’re eating feels completely smooth. For tougher foods like steak, you might need even more. If you feel rushed during meals, set a timer for 20–30 minutes to slow yourself down.
Other useful tips:
- Use smaller plates for natural portion control.
- Eat in a relaxed setting to avoid hasty eating.
- Remind yourself to chew by placing a sticky note by your place at the table.
With regular practice, these habits become automatic. Consistent chewing not only assists digestion but also supports metabolism by ensuring you extract more nutrients from each meal.
Oral and Digestive System Benefits
Chewing your food properly is the unsung hero of both your oral and digestive health. It does much more than simply break food down; it primes your whole digestive system and protects your mouth in several ways.
Saliva’s Protective Role
Each time you chew, your body increases saliva production. Saliva isn’t just water; it contains enzymes such as amylase and lipase, which begin breaking down starches and fats before your food even leaves your mouth.
A surprising fact: your mouth produces roughly 0.2–0.3 ounces (6–9 ml) of saliva per minute during eating. Saliva also acts as a natural cleanser, washing away food particles, neutralising acids, and lowering the risk of tooth decay.
If you tend to eat quickly, you might short-change your digestive system. Proper chewing gives your body time to mix food thoroughly with saliva, producing a soft bolus that’s easier to swallow and digest in your stomach. As a tip, aim to chew each bite about 20–30 times before swallowing.
The Link Between Chewing and Oral Health
Well-chewed food means less work for teeth and gums, reducing the chance of damage or discomfort. Chewing also prompts your salivary glands to kick into high gear, helping remineralise tooth enamel and neutralise acids that can cause cavities.
Eating chewy foods, such as raw fruits and vegetables, stimulates gum tissue, increases blood flow for healthier gums. Fun fact: increased saliva flow can lower bacteria levels, keeping your mouth fresher and less prone to bad breath.
If you’re looking to improve your oral health, focus on chewing slowly and choosing fibrous foods. Create a habit by putting your fork down between bites. It helps you chew more thoroughly and protects your teeth and gums over time.
Frequently Asked Questions
Chewing your food properly helps your body’s digestive process begin smoothly in the mouth. The way you chew affects how well nutrients are absorbed, your metabolism, and even your appetite signals.
What are the benefits of chewing food thoroughly?
Thorough chewing breaks down food into smaller, more manageable pieces, making it easier for digestive enzymes to do their job. You also stimulate saliva production, which begins the digestion of carbohydrates and helps prevent tooth decay.
Chewing carefully can lead to less bloating and a reduced risk of indigestion. You may notice flavours more strongly, making meals more enjoyable and potentially helping you eat more slowly.
How does mastication influence your metabolic rate?
When you chew thoroughly, your body can start breaking down food in the mouth, making nutrients more accessible for absorption. According to specialists (2), chewing slowly increases appetite control, which can help regulate metabolic rate over time.
If you eat quickly and do not chew adequately, this initial stage of digestion is less effective. This can lead to a delayed feeling of fullness and disrupt your body’s natural metabolic processes.
Is there an optimal number of times one should chew to aid weight loss?
As mentioned above, researches by Hendrik Jan Smit et al (2011) and Borvornparadorn et al (2019) show that chewing each bite at least 30-40 times can help with weight management by making you feel full sooner. For comparison, many people only chew about 10-15 times per mouthful.
Chewing more also gives your body a chance to register satiety signals before you overeat. Try counting your chews during meals to develop the habit.
What could be the long-term consequences of inadequate mastication?
If you regularly do not chew your food properly, you may experience chronic digestive issues such as bloating, constipation, or even heartburn. Inadequate mastication may lead to poor nutrient absorption, leaving your body short of essential vitamins and minerals.
Can chewing food a certain number of times contribute to better digestion?
Yes, chewing each bite at least 30 times helps break down food so your stomach and intestines can process it more efficiently. It also promotes the release of saliva, which contains enzymes that start breaking down carbohydrates right in your mouth.
As a tip, try putting your fork down between bites to chew more mindfully and encourage proper digestion.
What are the side effects associated with not chewing food adequately?
Eating quickly and not chewing well can cause symptoms such as gas, bloating, and abdominal discomfort. You may also notice larger food particles in your stool if your digestive system struggles to break them down.
In some cases, poorly chewed food can increase the risk of choking or developing gastrointestinal issues in the long term.
IHN students go through a full functional analysis of digestion and elimination in our Nutrition And Health: The Fundamentals course; one of the 19 unique courses that make up IHN’s Applied Holistic Nutrition Diploma Program.
Want to experience a taste of what this transformative program is all about? Be a student for a day and sit in on a class!
Trying to decide if becoming a Certified Nutritional Practitioner is right for you? Take the 3 minute holistic nutrition career discovery quiz.
References
- Borvornparadorn M, Sapampai V, Champakerdsap C, Kurupakorn W, Sapwarobol S. Increased chewing reduces energy intake, but not postprandial glucose and insulin, in healthy weight and overweight young adults. Nutr Diet. 2019 Feb;76(1):89-94. doi: 10.1111/1747-0080.12433. Epub 2018 May 16. PMID: 29767425.
- Smit, H. J., et al. “Does Prolonged Chewing Reduce Food Intake? Fletcherism Revisited.” APPETITE – LONDON-, vol. 57, no. 1, Jan. 2011, pp. 295–98. EBSCOhost, research.ebsco.com/linkprocessor/plink?id=91f56bd4-fad2-315e-9cc1-05f242d24020.