“Eat now, taste it later!”. I can still hear the yelling from the driveway as I tried to chew dry toast and tie shoelaces at the same time, trying to get to school on time. I vividly remember that feeling of whole pieces of food scratching in my throat, as I tried to rush out the door. Unfortunately, this routine of eating didn’t change much as I ate and drank while speed walking in heels to catch the NYC express bus as a young adult.
Until I embarked on my gut health journey many years ago, it never dawned on me that simply by chewing my food thorough would actually be effective. After educating myself on the scientific data and various studies, I am now a firm believer in how properly chewing your food is crucial to digestion. Here’s why you should be a believer too.
Just Breathe
The act of digestion is greatly improved upon when we activate our Parasympathetic Nervous System. Before we take that first bite of food, we must assure ourselves that our body is in the right state to receive it. Breathing shifts our body out of “fight or flight” mode and places us into a “Rest and Digest” state. The easiest way to achieve this before eating a meal is to take 3-5 deep breaths in, with a slow release followed. Your body is quickly put in a state of ease as you begin your meal.
Chew it Good
Of course, chewing our food is a good preventative for choking, but what is the importance when it comes to digestion? Quite a bit, actually. The ideal number of chews per bite of food lands around 30 or until completely broken down. This is crucial for a few reasons. When we begin to chew, our saliva production begins to increase. Our saliva contains salivary amylase, which is the enzyme that assists in the breakdown of starches and fats in our food. The more we coat our food with salivary amylase, the better the odds we reach optimal digestion.
If food is not chewed to a paste-like texture, that means we are passing whole food pieces through our esophagus which will cause irritation. It’s a pretty safe assumption that these whole pieces of swallowed food would be a big trigger for gas, bloating and heartburn. Remember, the less salivary amylase, the less coating for breakdown our stomach receives.
Another notable factor of chewing is fact that when food is properly broken down via chewing to a desirable texture, the body can absorb nutrients in the most efficient way possible. Trust me, a half-broken down unchewed sandwich is doing nothing for your gut lining or quality of your poop.
Hold the Liquids
This one was tough for me. I was taught from a young age to “wash it down” when I eat my food to clear palate for the next round of shoveling in my food. This couldn’t be farther from the truth. When we mix liquid during our meal and while we chew, we are actually diluting and replacing all of that amazing salivary amylase that our body needs so desperately.
Next mealtime, try avoiding liquid 15 minutes prior to meals all the way until 15 minutes after if possible. It’s the best shot we have at properly coating our food with what it needs to break down and create nutrient absorption. Disclaimer: if you happen to take a bite of a jalapeno or too much wasabi, take a few sips to put the fire out, I won’t tell anyone.
If your goal is to improve digestion, it is imperative to know that chewing is in fact the first step to digesting properly, so we must lay the proper foundation for this critical process. These few, small habit changes may feel odd at first, but rest assure, they do become like second nature once you get into the swing of it.
You may be surprised to see how other areas of your well-being improve as well.