The Benefits of Chewing Your Food Well

Introduction

Do you eat your food in a hurry, in between tasks, while standing with juice in your other hand to wash it down fast? Or do you take a proper food break to sit down and enjoy your meal?  Horace Fletcher, an American food writer who started a movement that calls for chewing or masticating well and who was known as “the great masticator” said, “Nature will castigate those who do not masticate.”

You might not think of it as something important that could affect your health as long as you eat proper food that has all the important nutrients in it, but guess what?! Taking the 

time to chew your food well is very important and has a remarkable impact on how your body benefits from the food you eat.

Mastication (chewing) is a vital process that ensures the food is broken down into pieces and ready for digestion. It is a rhythmical automatic movement that involves the muscles of mastication, opening and closing of the jaw, secretion of saliva, breaking down of food particles by the teeth, and movement of the food by the tongue.¹

There is a huge misconception that digestion starts in the stomach, but the truth is it starts in the oral cavity. Digestion is the process of mechanically and chemically breaking down food macronutrients (proteins, fats, carbohydrates) into small molecules that can be absorbed into the bloodstream to be used by the body. Enzymes from the salivary glands in the mouth digest carbohydrates and fats, stomach enzymes digest protein, and enzymes of pancreatic exocrine glands digest carbohydrates, fats, proteins, and DNA. Mechanical digestion starts in the mouth by mastication or grinding of food by the teeth. Chemical digestion also starts in the oral cavity, the mastication process stimulates the release of saliva which contains salivary amylase( an enzyme that breaks down carbohydrates), and lingual lipase( an enzyme that breaks down fat). After the digestion starts in the mouth, partially digested particles move down the gastrointestinal tract to complete the rest of the digestion process so the body can use the nutrients for different body functions.²

What are the other benefits of chewing well?

• Easier digestion: It has been suggested that decreased masticatory efficiency increases the functional load on the stomach and results in impaired digestive function. Impaired chewing has also been associated with gastrointestinal distress and a higher prevalence of GIT problems (irritable bowel syndrome, chronic inflammatory function, and Pylori).³
• Better food intake and nutrients and energy absorption: Chewing efficiency can also influence food choice and nutrition status, people with chewing difficulties tend to consume less amounts of fruits and vegetables, resulting in nutrient deficiency. Efficient mastication aids in better breakdown of food into smaller particles making it easier for the digestive system to absorb nutrients. ³
• Maintain a healthy weight: Some studies reported that effective chewing is linked to a lower prevalence of overweight.⁴ This could be related to several factors:
  • Chewing slowly may prevent overeating by providing the brain with more time to register the signals of fullness.
  • More mixing of food with saliva and digestive enzymes lead to more release of satiety hormones.
  • Improved digestion can positively influence weight management.
  • Eating slowly can enhance your approach to food, and can result in a better understanding of hunger and fullness cues.

• Stronger teeth and better oral health: Good mastication stimulates saliva production and increases the flow rates which aids in keeping the pH level in the oral cavity above the critical pH after which bacteria can produce acids that weaken the tooth surfaces and cause tooth decay and cavities. Good chewing is also effective in reducing plaque and washing out debris that can assist in bacterial growth.⁵
• Last but not least, chewing mindfully allows for better enjoyment of food and gives you more time to appreciate your meals.

Tips for better chewing

1. Put your utensils between bites to help you slow down and chew every bite thoroughly.
2. Chew until your food is liquified, if your food is easy to swallow and you don’t need to drink something to wash it down, then you are chewing well.
3. Take smaller bites that can be chewed easily.
4. Don’t eat while you are working or watching TV, to avoid fast distracted chewing.
5. Plan your meal times, make sure you have plenty of time for each meal.
6. If you have any dental problems, make sure you visit your dentist to solve them, impaired chewing has been linked to bad dentition, and jaw and TMJ problems.

Summary

Chewing well or proper mastication has a range of health benefits that goes beyond just breaking down your food into smaller particles. It has a positive impact on digestion and gut health, weight management and oral health. It enhances nutrient intake and absorption, promotes satiety, and reduces overeating. Chewing slowly also stimulates saliva production which enhances digestion and improves oral hygiene, and prevents dental problems.

So next time you sit for your meal, take the time to eat slowly and enjoy your food, and remember all the benefits you will also get by committing to a small healthy habit.

FAQs

Does it matter if you chew your food well?

Properly chewed food is easier to swallow and to digest, poorly chewed food can lead to digestive problems, overeating and weight gain.

Does not chewing properly make you gain weight?

Chewing slowly can enhance your relationship with food and make you a mindful eater, it also prevents overeating and can generally help your weight management. Some studies suggested that increasing the number of chewing cycles is associated with lower BMI.⁶

Should you drink water while eating?

It’s okay to take small sips of water between bites, but you should make sure you have chewed your bite thoroughly and swallowed before drinking water.

What happens if you only chew on one side?

This can result in temporomandibular joint problems and teeth weakening over time. It can also cause digestive problems because moving your food from side to side while chewing breaks down food particles better and mixes them well with saliva for better digestion.