How you eat your meals matters as much as when you eat them and what you eat. Even as a kid, we were told to chew each bite properly and then take the next. This applies even today. However, most of us forget to pay attention, thanks to the distraction of cellphones.
NHS Dr. Karan Rajan took to his Instagram account, reacting to a video which said, "Proper pace for eating for digestion and fullness is only picking your fork back up when you are done chewing.” He explained how this stands true, but most people end up swallowing chunks of food rather than chewing them.
“If you want to improve your digestion, this is one of the easiest fixes. Slow down and chew like an actual human, not a Dyson vacuum. Most people chew a few times and then swallow a partially intact Lego brick of food, and then wonder why their gut doesn’t behave.”
Dr Rajan explained, “When you chew properly, you’re pre-digesting and increasing the surface area of your food, so your stomach acid and digestive enzymes can actually do their job. This means better nutrient absorption and less undigested food heating the colon.”
On the other hand, if you don’t chew properly, larger chunks of food reach your colon and cause gas, cramping, bloating, and regret. He compared the act of chewing to “hormonal foreplay.” When you chew properly, the taste receptors and stomach stretch receptors get activated. This makes the gut release more appetite-regulating hormones such as GLP-1, PYY, and CCK.
Citing research, he said, “A 2014 study showed that slower eating increased fullness and boosted gut hormones linked to satiety. But when you inhale food like it’s a competition, you activate fight or flight mode.”
He added, “Slowing down puts you into a rest and digest parasympathetic state. Your stomach relaxes, blood flow to the gut increases, digestive enzyme secretion goes up, and gut motility improves. You actually digest better because your nervous system stops panicking. There’s also a time lag between you eating and your gut telling your brain it’s full. So you speed run your meal before you get that signal, you could overeat.”
For those confused about how much they should chew and how long they should wait until the next bite, here’s what Dr Rajan suggested to try at your next meal
1. Why is eating slowly important for health?
It helps improve digestion, prevents overeating, and allows the body to recognise fullness.
2. How does chewing food properly help digestion?
Proper chewing breaks food down, making it easier for the stomach and intestines to digest and absorb nutrients.
3. Can eating slowly help with weight management?
Yes, it reduces the risk of overeating and supports better portion control.
4. Does chewing food well affect gut health?
Absolutely—it reduces digestive strain and lowers chances of bloating and acidity.
5. How can one build the habit of eating slowly?
Avoid distractions, take smaller bites, and put the spoon down between mouthfuls.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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