When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.
There are many great reasons to slow down and chew your food. Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.
The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.
Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.
This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?
Question: Do You Spend Enough Time Chewing?
© 2010 Integrative Nutrition 5/10
I don’t! I’m trying to be more mindful, though. With a kid, it’s very easy to just speed-eat because you know you only have 3 minutes to get it down before something is going to be demanded of you, but I’ve really been making the effort to pay attention. It may be mid-salad I notice, but I’m working on it! 🙂
This is a really nice post, especially how you say taking time for chewing
“allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.”
I try to remember to give thanks before I eat so I can hold back a little and appreciate it more also. I definitely do not chew or eat as slowly as I should, partly because I’m in a rush at work, but also because it’s become so usual for me to eat quickly that when I think about slowing down, it gets uncomfortable in my mouth after a while! The saliva builds up and I just need to swallow – it’s kind of like being at the dentist. It’s an OCD thing but I feel like I’m going to choke if I don’t swallow!
However, I do appreciate the easier absorption of nutrients from well-chewed food. I will try harder from now on to eat more slowly and appreciate the meal!