Do You Need to Chew 20 Times? The Myth and Reality of Mastication

January 9, 2026 •

4 min read

According to several studies, the average person chews each mouthful of food only about 5 to 10 times, a habit that is significantly less than often recommended by health professionals. This disparity raises questions about the optimal number of chews needed for proper digestion and overall health.

Quick Summary

The idea of a specific chewing count is a guideline, not a strict rule, with the ideal number depending on food texture. Proper mastication aids digestion, improves nutrient absorption, and helps regulate appetite and satiety signals from the brain.

Key Points

The number is a guide, not a rule: There is no scientific evidence for a universal magic number of chews; it's a guideline for mindful eating.
Chew until food loses its texture: The goal is to break food down into a liquid-like paste, which varies based on food texture.
Digestion begins in the mouth: Proper chewing stimulates saliva and digestive enzymes, preparing your body to process food efficiently.
Insufficient chewing causes problems: Rushing can lead to bloating, gas, heartburn, and poor nutrient absorption.
Slower eating helps weight management: Mindful chewing increases satiety and reduces overall calorie intake by giving your brain time to register fullness.
Mindfulness is key: The best way to improve chewing is to eliminate distractions and focus on the sensory experience of eating.

The concept of a specific number of chews, such as the popular advice to chew every bite 20 or even 32 times, is more of a mindful guideline than a rigid medical requirement. While the specific count lacks solid scientific backing for every type of food, the principle behind it is sound: chewing thoroughly is crucial for optimal health. The true goal is to break down food until it has lost its texture and is almost liquid, which will naturally require more chews for tougher or more fibrous foods.

The Digestive Journey Starts in Your Mouth

Digestion is a complex process that begins not in your stomach, but in your mouth. Chewing, or mastication, is the critical first step. It does more than just break food into smaller, more manageable pieces; it triggers a cascade of physiological events.

How Chewing Primes Your Digestive System:

Saliva Production: The mechanical action of chewing stimulates your salivary glands to produce more saliva. Saliva contains important enzymes, like amylase, which begins the chemical breakdown of carbohydrates, and lipase, which starts the digestion of fats.
Enzyme Release: The chewing process signals the rest of your digestive tract to prepare for incoming food. This includes the stomach, which is prompted to produce gastric juices needed to further break down the food bolus.
Better Nutrient Absorption: When food is thoroughly chewed, the increased surface area allows digestive enzymes and acids to work more efficiently. This maximizes the extraction of nutrients, ensuring your body can properly absorb vitamins, minerals, and energy.

The Negative Consequences of Rushed Eating

In our fast-paced lives, eating quickly and mindlessly has become commonplace. However, rushing through meals by chewing inadequately can lead to several undesirable digestive and health issues.

Potential Issues from Poor Chewing:

Digestive Discomfort: Large, poorly-chewed food particles can overwhelm your digestive system. Your stomach has to work harder and longer, which can lead to bloating, gas, heartburn, indigestion, and acid reflux.
Malnutrition: Poor nutrient absorption can occur when food isn't properly broken down in the mouth. Even if you are eating a healthy diet, your body may not be able to fully utilize the nutrients available in the food.
Overeating: It takes approximately 20 minutes for your brain to receive the signal from your stomach that you are full. Eating quickly means you can consume far more food than necessary before your brain registers satiety, often leading to weight gain.
Dental Health Issues: The chewing process helps clean the teeth and stimulates saliva production, which neutralizes plaque-forming acids. Insufficient chewing can compromise this natural protective mechanism.

The Benefits of Slow, Deliberate Chewing

Making a conscious effort to chew more can transform your relationship with food and improve your overall well-being. It moves you from passive eating to mindful nourishment.

Key Benefits of Proper Chewing:

Improved Digestion: The most immediate benefit is a lighter load on your digestive system. Your stomach and intestines can process the finely-ground food more easily and efficiently.
Enhanced Satiety: Slower eating gives your body time to release appetite-regulating hormones and register fullness, which can significantly reduce overeating.
Better Weight Management: By naturally reducing your food intake and preventing overeating, proper chewing is a simple yet powerful tool for managing a healthy weight.
Greater Enjoyment: Savoring every bite allows you to appreciate the textures, flavors, and aromas of your food. This mindful practice enhances the sensory experience of eating.
Stronger Jaw and Oral Health: The mechanical act of chewing provides exercise for your jaw muscles and strengthens the bone structures supporting your teeth.

Chewing Habits: A Comparison


Feature	Quick, Insufficient Chewing	Slow, Thorough Chewing
Pace	Rushed, often distracted.	Deliberate, mindful.
Digestion	Overloads the digestive tract; risks bloating and indigestion.	Prepares the digestive tract for efficient nutrient breakdown.
Satiety Signals	Delayed, leading to potential overeating.	Timely, helping to regulate portion sizes.
Nutrient Absorption	Can be poor due to large food particles.	Optimal, as food is properly prepared for enzyme action.
Oral Health	Reduced saliva flow and cleansing action.	Increased saliva flow, protecting against tooth decay.

Practical Steps for Mindful Mastication

Instead of fixating on a specific number, focus on developing mindful chewing habits. Here are a few simple strategies to help you slow down and improve your chewing:

Put down your utensils between bites. This forces you to pause, chew, and swallow before you can pick up the next bite.
Aim for a consistent texture. Rather than counting, chew until your food is a soft, uniform consistency. This will naturally require more chews for tougher items.
Drink water between bites. Taking small sips of water can help slow your pace and aid digestion.
Remove distractions. Avoid eating in front of the TV, scrolling on your phone, or working at your desk. Focus your full attention on your meal.
Choose foods that require chewing. Incorporate more fibrous, crunchy vegetables and nuts into your diet, which naturally force you to chew longer.

Conclusion: Chew for Optimal Health, Not Just a Number

While the directive to "chew 20 times" might be a helpful mnemonic, the real takeaway is the importance of mindful, deliberate chewing. The actual number of chews is secondary to the goal of adequately breaking down food for your digestive system. By adopting better chewing habits, you can support more efficient digestion, improve nutrient absorption, better control your appetite, and even enhance your overall dining experience. It's a simple change with profound benefits for your long-term health.

This article is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional for personalized health guidance.

Frequently Asked Questions

Yes, the idea of needing to chew every bite exactly 20 times is a generalization and lacks scientific evidence for all food types. It is best understood as a guideline for promoting mindful, thorough chewing rather than a strict rule.

Instead of counting, focus on chewing until your food is a uniform, soft, and almost liquid-like consistency before swallowing. If you are not experiencing digestive issues like gas or bloating, you are likely chewing adequately.

Not chewing food sufficiently can lead to digestive problems such as bloating, gas, heartburn, indigestion, and poor nutrient absorption. It can also cause you to overeat because your brain doesn't receive satiety signals in time.

Yes, chewing your food more slowly and thoroughly has been linked to weight management. It helps you eat less by allowing your body to register fullness more effectively, which can lead to reduced calorie intake.

Chewing breaks down food into smaller particles, increasing the surface area for digestive enzymes in saliva to act upon. This begins the chemical breakdown of food and makes it easier for your stomach to process.

Yes, you can improve your chewing habits by practicing mindful eating. Simple techniques include putting your utensils down between bites, eating without distractions, and paying attention to the texture and taste of your food.

Yes, the texture of the food is the most important factor. Tougher, more fibrous foods like steak or crunchy vegetables require significantly more chewing than soft foods like mashed potatoes or yogurt to reach the optimal liquid consistency.