Nutritionist complains most people don't do THIS one thing when having their food; Can you guess what it is?

Chewing food comes packed with many health benefits (Picture Credit: Pexels)

Chewing your food well is one of the most underrated but crucial practices for a healthy digestive system and a healthier you! Conscious chewing helps prevent overeating, which can lead to fewer calories consumed, more nutrient absorption and better gut health — showing that digestion really does start in the mouth.

We all are so busy in life that one of the simplest things becomes the most neglected thing which is important for digestion- chewing food. According to Ayurveda and science, digestion begins in the mouth. Chewing, referred to as mastication is more than just making your food into tiny bits, it’s the first and necessary process in good nutrition and preventing tummy troubles. But most of us eat on the run, gulping down meals that are half-chewed and can lead to bloating, indigestion and packing on unnecessary pounds over time.

Mumbai-based Dr Radhika Menon, Holistic Nutritionist and Ayurvedic Wellness Expert, explains why chewing your food is far more important than you might think.

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How Many Times Should You Chew Your Food?
There's no specific number, but many experts recommend chewing every bite 20 to 30 times until the food turns into a smooth paste. The number would vary with the texture of the food as well as the level of chewing a tooth needs; of course, softer foods need less chewing, whereas fibrous or dense items, like meats and raw vegetables, may need more chewing.

Chewing your food thoroughly properly helps mix food with your saliva. Saliva has digestive enzymes, like amylase and lipase, which start the process of breaking down carbohydrates and fats. If food is not chewed properly, the stomach will work harder to digest the food, slowing down the process and causing fermentation, gas, and bloating.

Benefits of Chewing Food Thoroughly

Improved Digestion: Chewing is also vital as it helps to grind food into smaller pieces so digestive enzymes and stomach acids can thoroughly break them down. Your body can absorb so much more nutrients when food is chewed properly. That chewing food well can even stimulate production of stomach acid and motility in the gut. Chewing also results in enhanced digestion as it helps to signal your stomach that it’s about to start digesting food.

Maintain Weight: Some studies indicate that if you eat slowly, this is allowing your brain to crush fullness signals from the stomach. There's evidence that if you chew more, you eat less because it gives the body time to realize you're full, which means you end up consuming fewer of those sneaky extra calories.

Better Nutrient Absorption: Most of us eat in order to absorb as many nutrients as we can from our food. Some of the nutrients including vitamins, minerals, and amino acids are absorbed most effectively when we chew our food thoroughly. If you habitually eat in a hurry, large portions of food could pass through the digestive system without giving the body an opportunity to absorb nutrients.

Extra Saliva: Chewing on food encourages the release of saliva from your salivary glands. There is health inducing saliva and its delivery which is not only good as a food digestive, but it also serves to rinse out some of the remains of swallowed food from between teeth and gums.It also helps regulate the overall oral pH factor, softens taste, holds unique antibacterial drug by products into the mouth that aids with overall hygiene control.

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Food chewing tips

• Small bites - No gobbling down food. You can also chew and digest small bites much faster.
• Chew with your mouth closed - Not breathing into your mouth will prevent air from entering and causing bloating.
• Do not eat distractedly - Concentrate on your food and chewing, not distractions like watching TV or being on the computer. Also, avoid watching TV or reaching for your phone when you are eating. And mindful eating means chewing better and eating the right amount.
• Set your utensils down — Lay the spoon or fork between bites, and pause. It’s making you slow down and chew more!
• Swallow when food is liquid - There’s no rush in chowing down. Ensure your food is liquid enough (or near) before swallowing.

Chewing might seem like it is not a big deal, but you’d be surprised what effects it can have on your digestion, metabolism, and health overall.

FAQs on benefits of chewing food properly:

Q: Why is chewing food properly important?
A: It helps break down food for better digestion and nutrient absorption.

Q: Does chewing well help prevent overeating?
A: Yes, eating slowly gives your brain time to feel full, reducing overeating.

Q: Can proper chewing improve digestion?
A: Absolutely — it allows enzymes in saliva to start breaking down food early.

Q: How many times should we chew our food?
A: Ideally, chew each bite around 20–30 times, depending on the food’s texture.

Q: Does chewing properly help with weight control?
A: Yes, it promotes mindful eating and better portion control, supporting healthy weight.

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.