Are you chewing your food properly?
Better digestion starts with proper chewing
I love food, and because of my deep appreciation for it, I tend to eat way too quickly. Recently, my husband laughed at me and asked if I actually chewed my food. I'm grateful he brought it up because, as a Health Coach, I know that digestion begins in the mouth. When we chew our food, digestive enzymes in our saliva start breaking it down, which prepares it for absorption in our digestive tract. This makes the process easier on our stomach and small intestine.
Before enrolling in IIN’s Health Coaching program, I hadn't given much thought to the importance of chewing, apart from not wanting to choke. I've always been a fast eater, but now I’m making a conscious effort to slow down and consider the health benefits of thorough chewing. Since I consume a lot of whole foods like vegetables and fruits, it's particularly important to chew them well before they enter the digestive system. My goal is to help my body properly digest what I eat, absorb the healthy nutrients, and enhance my overall health.
Benefits of Proper Chewing
Enhances Digestion: Thorough chewing breaks down food particles, making it easier for your stomach and intestines to digest and absorb nutrients.
Prevents Overeating: Chewing slowly gives your brain time to signal when you’re full, which can help prevent overeating.
Reduces Bloating and Gas: Proper chewing reduces the amount of air swallowed with food, which can decrease bloating and gas.
Improves Nutrient Absorption: Smaller, well-chewed food particles allow better nutrient absorption in the intestines.
Reduces Stress: The act of chewing can have a calming effect and may reduce stress and anxiety.
Regulates Appetite Hormones: Taking time to chew well can affect the release of hormones like ghrelin and leptin, which regulate hunger and satiety.
Enhanced Oral Health: The act of chewing stimulates the production of saliva, which cleanses the mouth, neutralizes acids, and protects teeth and gums from decay and disease. Saliva production helps wash away food particles and bacteria, reducing the risk of plaque build-up.
Here are some tips on how to chew your food properly:
Take Your Time
Focus on eating slowly and take your time with each bite. This allows you to chew thoroughly and enjoy your food.
Small Bites
Take smaller bites of food to make chewing easier and more effective.
Chew Each Bite Thoroughly
Aim to chew each bite around 20-40 times or until it becomes a smooth paste. The exact number may vary depending on the type and texture of food you are eating.
Pay Attention to Texture
Chew until the food loses its texture and is well-mixed with saliva. Saliva contains enzymes that begin the digestive process in the mouth.
Don't Rush Swallowing
Ensure that the food is well-chewed before swallowing to prevent choking and aid digestion.
Be Present While Eating
Focus on the act of eating. Avoid distractions such as watching TV or using your phone. Being mindful helps you chew your food properly and enjoy your meals more.
Alternate Sides
Chew on both sides of your mouth to ensure balanced wear on your teeth and gums.
Drink Water
Drink water while eating, but not excessively. Sipping water can help with the swallowing process and keep your mouth moist but avoid washing down large chunks of improperly chewed food.
Use Good Posture
Maintain good posture while eating to facilitate the movement of food down the digestive tract.
Relaxed Environment
Eating in a relaxed environment can help you focus on properly chewing your food and enjoy your meal without feeling rushed.
One last tip:
Consider having an accountability partner. If you usually share meals with someone, inform them that you're focusing on improving your chewing habits. If you typically eat alone, leave yourself a cheerful sticky note as a reminder to Slow Down, Chew Your Food. Lastly, pay attention to any changes in your digestion that may occur.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
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