Weight loss tips: Why chewing your food the right way improves digestion, weight control

Benefits of chewing food properly: Chewing is the first step of digestion, breaking down food into smaller pieces and mixing it with saliva to ease the digestive process (Image: Canva)

Do you take time to chew each bite, savouring the flavours, or do you rush through meals, barely breaking down the food before swallowing? Chewing is often overlooked, but it plays a vital role in digestion and health. Rushing through meals or swallowing food without chewing properly can lead to bloating, indigestion, and poor nutrient absorption. On the other hand, mindful chewing supports better digestion, helps manage weight, and even improves mental clarity.

According to the National Institutes of Health (NIH), improper chewing can contribute to digestive issues such as bloating, acid reflux, and constipation. Large food particles that reach the stomach undigested can also lead to poor nutrient absorption, low energy levels, and even bacterial overgrowth in the gut.

When food isn't chewed properly, it puts extra strain on the stomach and intestines, making digestion less efficient. This simple yet powerful habit can have a significant impact on your health, says Irina Sharma, Modern Mayr Medicine Practitioner and Founder of LiveWell, Dubai. “Chewing is the first step of digestion, breaking down food into smaller pieces and mixing it with saliva to ease the digestive process. We are not just what we eat, we are also what we digest," she says.

Also read | Weight loss, better digestion and other health benefits of mindful eating

Sharma lists the following benefits of chewing your food properly:

• Digestive benefits: Chewing reduces strain on the stomach and intestines, preventing bloating, heartburn, and indigestion.

• Saliva production and enzyme activation: Saliva contains enzymes like amylase that start breaking down carbohydrates, easing digestion and improving nutrient absorption.

• Nutrient absorption: Smaller food particles allow the body to extract more vitamins, minerals, and essential nutrients, boosting energy and immunity.

• Weight control: Eating slowly and chewing thoroughly helps the body recognise fullness, reducing the risk of overeating.

• Gut health: Properly chewed food promotes a balanced gut microbiome, which supports digestion and immunity.

• Mental and emotional benefits: Mindful chewing enhances the eating experience, helping reduce stress and fostering a healthier relationship with food.

• Jaw and oral health: Chewing strengthens jaw muscles and supports healthy teeth and gums.

The gut-brain connection:

Chewing also activates the vagus nerve, which connects the gut and brain. This signals the brain to prepare for digestion by triggering digestive hormones and enzymes, leading to more efficient food breakdown. By simply slowing down and chewing food properly, you can transform your health from the inside out.

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