Chewing, or mastication, is the first step in the entire digestive process. Properly breaking down food is a simple change that can significantly improve overall health and nutrient absorption. Efficient mastication prepares food for its journey through the gastrointestinal tract, lessening the burden on downstream organs. Understanding how to chew correctly sets the foundation for better digestive function.
The Foundational Technique of Mastication
Effective chewing begins with taking small bites of food that allow the jaw and teeth to work efficiently. Use both sides of the mouth to grind the food evenly, promoting a balanced muscular effort. This bilateral chewing ensures that the food mass, known as the bolus, is uniformly broken down and mixed.
While the recommended number of chews is not a rigid rule, aiming for 20 to 30 times is often suggested as a starting point. The actual count depends on the food’s texture; softer items need less time, while denser foods require more effort. Continue the rhythmic grinding until the food loses its original texture and reaches a smooth, paste-like consistency.
Focusing on physical breakdown significantly increases the total surface area of the food particles. This increased surface area allows digestive chemicals a much larger target to work on once the food is swallowed. Swallowing food before it reaches this smooth state forces the stomach to expend energy trying to finish the job the mouth should have completed.
The Role of Saliva and Enzyme Activation
The physical act of chewing signals the body to increase saliva production, initiating the cephalic phase of digestion. Saliva contains electrolytes, mucus, and digestive enzymes, though it is mostly water. The mucus component lubricates the food bolus, allowing it to slide smoothly down the esophagus. Saliva also contains salivary amylase, which begins the chemical digestion of starches right in the mouth.
Amylase hydrolyzes complex carbohydrates into simpler sugars, such as maltose, beginning energy extraction before the food reaches the stomach. Another enzyme, lingual lipase, is secreted in the mouth and starts the preliminary breakdown of dietary fats. Activating these enzymes early reduces the overall workload placed on the stomach and small intestine.
When food is inadequately chewed, the stomach must work harder and longer to process larger, less-hydrated particles. Thorough mastication and enzyme activation lead to a more complete breakdown, which translates directly to better overall nutrient absorption in the small intestine.
Chewing for Satiety and Portion Control
Beyond the mechanical and chemical benefits, proper chewing is a tool for regulating food intake. The human digestive system operates with a delay, taking approximately 20 minutes for the brain to register fullness signals. Fast eating, which involves minimal chewing, often allows a person to consume a large volume of calories before the body signals satisfaction.
Deliberately slowing the pace of eating allows time for gut hormones to be released and travel to the brain’s hypothalamus. Hormones like cholecystokinin (CCK) and Glucagon-like peptide-1 (GLP-1) signal satiety, while levels of the appetite-stimulating hormone ghrelin decrease. Studies show that a higher number of chews per bite results in higher levels of satiety hormones and lower levels of ghrelin. This hormonal response translates into a natural reduction in the amount of food consumed, aiding in portion control.
To slow the eating pace, try techniques like setting down your fork between every bite. Focusing on the texture and flavor of the food, known as mindful eating, encourages a slower, deliberate chewing rhythm. This intentional pace provides the necessary window for the body’s natural fullness mechanisms to activate, helping to prevent overconsumption.