Have you ever been told you should chew your food more slowly to improve digestion? It may not just be an old wives’ tale after all. Research suggests that chewing food 32 times per mouthful may be optimal for digestion. However, gastroenterologist Dr. Will Bulsiewicz explains that it’s more about the rate at which you chew rather than the number of chews.
How does chewing food impact digestion?
Chewing is the first step in digestion, according to Dr. Bulsiewicz. It physically breaks down food, making it easier to swallow. Additionally, chewing introduces food to digestive enzymes found in saliva, aiding in the digestion of starches and fats. Chewing can also unlock key nutrients in certain foods like cruciferous vegetables.
Why eating rate may be more important than the number of times you chew
Dr. Bulsiewicz suggests that focusing on eating rate, rather than a specific number of chews, is more beneficial for digestion. Slowing down how fast you eat can have metabolic effects, as shown in research. Slow eaters tend to weigh less, consume less energy, and have a more balanced blood sugar response after meals compared to fast eaters.
How mindful eating plays a role in digestion
Practicing mindful eating, being present and engaged during meals, can improve digestion and overall relationship with food. Dr. Bulsiewicz encourages eliminating distractions like devices during mealtime.
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
- Bermingham, K.M. et al. “Slower Self-Reported Eating Rate Is Associated with Favourable Cardio-Metabolic Risk Factors in UK Adults.” Proceedings of the Nutrition Society 82.OCE1 (2023): E32. Web.
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