In our busy life, most of us neglect one of the simplest but most important aspects of digestion - chewing our food properly. Ayurveda and science tell us digestion starts in the mouth. Also known as mastication, chewing is more than just chewing food into smaller particles; it is the first essential step to the proper absorption of nutrients and avoiding digestive upset. Yet, many of us consume food in a hurry, swallowing food that is often half chewed, which can cause bloating, indigestion and result in excessive weight gain over time.
Bangalore based Dr. Naina Raghavan, Holistic Nutritionist and Ayurvedic Wellness Expert, explains why chewing your food is far more important than you might think.
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 department of 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.
Also Read: 10 Gut-Friendly Habits to Adopt This Monsoon
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
1. Better Digestion: Chewing is extremely important in breaking food down into smaller pieces making it easier for the enzymes and acids in your stomach to do their job. When food is properly chewed, the body has the ability to absorb significantly more nutrients. Proper chewing can even stimulate stomach acid production and motility in the gut. Chewing also promotes better digestion as it signals to your stomach to get ready for digesting food.
2. Weight Control: There are studies that suggest if you chew slowly, you are allowing your brain time to smash fullness signals from the stomach to identify that you are full. If the brain is able to recognize this, you are less likely to overeat. Research suggests if you chew more, you eat less because it allows the body time to recognize when it is satisfied which reduces the number of excess calories consumed without thinking.
3. Better Nutrient Absorption: When we digest food, we want to extract as many nutrients as possible from that food. Nutrients that are very sensitive to Monty include Vitamins, minerals, and amino acids are absorbed best when food is chewed properly. If you consume food in larger chunks, it may move through the digestive tract without allowing the body time to absorb essential nutrients.
4. More Saliva: Chewing food promotes the secretion of saliva from the salivary glands. Saliva and its secretion is beneficial, not only for digestion, but also in cleaning food stuff from teeth and gums, controlling oral pH, dampening the taste of food and incorporating patented by-products with antibacterial activity into the mouth to help with oral hygiene.
Food Chewing Correctly
• Take small bites - Don't stuff your mouth. Small bites are easier to chew and digest.
• Chew with your mouth closed - Chewing with your mouth closed prevents air from entering and causing bloating.
• Avoid distractions while eating - Focus on your food and your chewing! Avoid watching TV or using your phone while eating. Mindful eating leads to chewing better and eating the right amount.
• Place your cutlery down - Put your spoon or fork down between bites and pause. It forces you to slow down and chew more!
• Wait until food is liquefied before swallowing - Don't be in a hurry to shovel down food. Make sure your food is liquefied (or close to it) before you swallow.
Chewing might seem like a minor task, but it has tremendous potential to help with digestion, metabolism, and overall health and wellness. In the words of a great Ayurvedic teaching, "Your stomach doesn't have teeth." So the next time you eat, please take your time — Your gut and body will thank you.
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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