Some accounts say ayurveda calls for chewing each bite of food a minimum of 30 times, or until it's liquefied, in order to help you distill more nutrients from your food and keep your digestive process running smoothly.
Me, on the other hand? If I really think about it, I typically chew each bite of food only enough times for me to not choke on it. Probably five to 10 chews max. So I'll admit, this whole "chewing until liquefaction" thing initially sounded downright excessive.
But some modern-day nutrition experts make pretty compelling arguments for upping your mastication game. Turns out, there are digestive enzymes in your saliva, and "when you don't chew your food until liquid, you're skipping an important part of your digestive process," says Robyn Youkilis , a leading expert in digestive health and author of Go With Your Gut who offers a free day chewing challenge.
Lack of adequate chewing, in turn, can lead to belly issues such as bloating, constipation, and even acid reflux, says Youkilis, and "because the rest of your digestive system is having to do more work, you may feel that dreaded post-meal food coma when you don't take the time to chew.
Plus, there's the whole mindfulness component. Chewing your food at least 30 times literally forces you to slow down.
But beyond improving digestion and being more present, chewing more could make a whole lot of sense for controlling your weight, too. According to one study , obese people tend to chew their food less than people who are leaner. But when researchers asked both obese and lean participants to chew each bite of food 40 times, both groups ate less and helped regulate their hunger and satiety hormones. Other research has found that chewing your food until no lumps remain helps your body burn slightly more calories—about 10 more calories per calorie meal.
Given the numerous potential perks, I decided I couldn't afford not to chew my food more. Honestly, I didn't care much about the measly increased calorie burn, but I did care a whole lot about the improved digestion and mindfulness. My one big problem: How do I chew more when I have basically zero free time? When I asked Youkilis for her advice, she joked that I should "chew faster" but also said that if I could only mindfully eat for a few minutes at the beginning of my meal, that's a great place to start.
Alternatively, I could begin with a goal of 15 to 20 chews per mouthful and gradually increase over time. It can lead to heart problems and heartburn: Apart from the extra weight making you obese and increasing the likelihood of you getting heart disease in the long run , even the extra acid from the stomach can give you severe heartburns, Rajput warns.
It can lead to insulin resistance and diabetes: Another downside of obesity caused by fast eating is the increased likelihood of one developing diabetes or insulin resistance. Needless to say, if your blood sugar levels are not in control, your life can be wrecked. Make sure the bite-size is right: Rajput suggests keeping the size of one bite of your food equal to the gap between the tip and the middle line of your index finger for starters.
Obviously, it is better to control the bite-size to chew well. Lean on water for support: According to him, having two to three sips of water before eating can lubricate your mouth and oesophagus food pipe and support the saliva in turning the food into paste faster and more efficiently.
However, he warns against drinking water during or right after eating and recommends waiting for an hour before drinking two glasses of water to prevent bloating and improve digestion.
Some might think this is a good thing — if a lot of the food is not digested, well there is a good weight-control strategy! But this is false thinking. There needs to be enough time during eating for the brain to recognise that you have eaten. If you eat too quickly you may have eaten too much before this happens and you overeat relative to what the body needs.
This is why the idea of slowing down the eating process as a weight-management strategy can work. The food also needs to be in contact with the gut to stimulate the hormones that regulate hunger. More recent evidence supports this. Researchers from The University of Birmingham confirmed that not only does prolonged chewing reduce meal intakes, but snacking two hours later can be reduced as well.
Others have shown that obese persons chewed less and for shorter times than people of a normal weight. Better for your teeth Prolonged chewing produces more saliva, which helps remineralise teeth and restore the pH levels of your mouth after eating acids and sugars, reducing the chances of decay and you ending with fillings.
Chew with your mouth closed, with your tongue moving the food from side to side and your jaw rotating slightly. Chew slow and steadily, counting to 32 with each bite. Drinking too much fluid while eating can actually slow the digestive process by diluting enzymes in the body which break down food. This can cause digestive problems such as — Bloating Acid reflux Heartburn Nausea Headaches Indigestion Gas Healthy eating tips Avoid drinking coffee right after a meal.
This can speed up your digestion and send you to the toilet. It may also cause heartburn from the acidity. Avoid exercising vigorously after a meal. Your stomach needs as much energy as it can get when digesting well. Eat raw or lightly steamed veggies, which contain higher amounts of enzymes and fibre. Avoid consuming sugary foods such as fruits and processed sweets after a meal as it may cause gas and bloating.
Take probiotics. Poor sleeping patterns, travel and inconsistent eating times can throw your digestive system off. Probiotics help your digestive system with healthy bacteria.
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