Does chewing longer make you less hungry? The science of satiety

October 30, 2025 •

5 min read

According to scientific research, chewing food for longer periods can significantly reduce your calorie intake during a meal. This behavioral adjustment influences satiety signals sent to the brain, directly impacting the feeling of hunger and fullness.

Quick Summary

Prolonged chewing reduces food intake and hunger by impacting gut hormones and allowing brain signals for fullness to register. This simple habit can lead to better appetite control and may support weight management efforts.

Key Points

Influences Satiety Hormones: Chewing longer triggers the release of hormones like GLP-1 and CCK that signal fullness to the brain.
Suppresses Hunger Hormones: The act of prolonged chewing has been shown to reduce levels of ghrelin, the body's primary hunger hormone.
Improves Digestion: Breaking down food more thoroughly in the mouth aids the entire digestive process, enhancing nutrient absorption and preventing digestive discomfort.
Increases Meal Duration: Eating more slowly and chewing each bite more times naturally prolongs the meal, which gives the brain time to receive satiety signals before overeating occurs.
Promotes Mindful Eating: Chewing deliberately and slowly is a core practice of mindful eating, which enhances awareness of your body's hunger and fullness cues.
Reduces Calorie Intake: Multiple studies have demonstrated that increasing the number of chews per bite leads to a measurable reduction in the amount of food and calories consumed.
Supports Weight Management: By naturally reducing calorie intake and regulating appetite, chewing longer is a simple yet effective strategy for weight control.

The Surprising Science Behind Chewing and Satiety

It might seem like a simple mechanical action, but the duration and thoroughness of chewing have a profound impact on your body's complex system of hunger and satiety. For years, dietitians and nutritionists have recommended chewing food thoroughly as a cornerstone of healthy eating, but modern science has now uncovered the intricate hormonal and neurological pathways that explain why this strategy is so effective. The feeling of fullness, or satiety, is a sophisticated process regulated by signals from your gut and brain, and chewing longer plays a critical role in modulating these signals in your favor.

The Hormonal Response to Mastication

One of the most significant ways prolonged chewing affects hunger is through its influence on gut hormone release. Several key hormones are involved in appetite regulation, and their levels are directly impacted by how quickly or slowly you eat.

CCK (Cholecystokinin): This hormone is produced in the small intestine and promotes a feeling of fullness. Studies have shown that increased chewing leads to higher postprandial levels of CCK, signaling to your brain that you are satisfied.
GLP-1 (Glucagon-like peptide-1): Another gut hormone released after eating, GLP-1 is known to enhance satiety and slow down gastric emptying. Research indicates that prolonged chewing increases the release of GLP-1, contributing to a more sustained feeling of fullness.
Ghrelin: Often called the "hunger hormone," ghrelin levels typically rise before a meal and decrease after eating. Studies suggest that chewing more suppresses ghrelin production, which in turn reduces feelings of hunger.

These hormonal shifts create a powerful physiological feedback loop. By extending the chewing process, you allow more time for these appetite-regulating hormones to be secreted and for the signals to reach your brain. This gives your body a more accurate sense of its true hunger levels, preventing the mindless overeating that often accompanies rapid consumption.

Psychological and Neurological Factors

Beyond the hormonal response, chewing longer also engages key psychological and neurological processes that affect appetite control.

Mindful Eating: Slower, more deliberate chewing is a core component of mindful eating. This practice involves paying full attention to the experience of eating, including the food's texture, flavors, and aromas. This heightened awareness helps you recognize your body's internal cues for hunger and fullness, rather than relying on external cues like a clean plate or a finished meal.
Brain Signaling: The brain's reward centers and reward pathways can be affected by chewing duration. Some research suggests that chewing stimulation, even without ingestion (e.g., with gum), can reduce subjective appetite ratings and impact reward circuits, potentially helping to prevent impulsive eating. This demonstrates that the physical act of chewing itself, independent of the nutrient intake, sends signals that help regulate appetite.

The Digestive and Metabolic Impact

The benefits of prolonged chewing extend to your overall digestive health and metabolism. The process begins in the mouth and has a cascading effect on the entire system.

Improved Digestion: Chewing food until it is thoroughly broken down into a soft, paste-like consistency makes the rest of the digestive process easier. This allows digestive enzymes in your saliva and stomach to work more efficiently, leading to better nutrient absorption and reduced risk of digestive issues like bloating and indigestion.
Increased Thermogenesis: Some studies have shown that chewing more thoroughly can increase diet-induced thermogenesis (DIT), which is the energy your body burns to digest, absorb, and metabolize food. While the caloric increase per meal is small, the cumulative effect over many meals can be substantial and contribute to weight management.

The Verdict on Chewing Longer

Research consistently shows that adopting the habit of chewing longer can lead to reduced food intake and better appetite control. A study published in the Journal of the Academy of Nutrition and Dietetics found that people who increased their number of chews before swallowing significantly reduced their calorie intake during a meal. This evidence reinforces the age-old advice and provides a clear, actionable strategy for anyone looking to manage their weight or improve their eating habits. A systematic review published in Physiology & Behavior also concluded that enhancing chewing during a meal can promote satiety, decrease food intake, and influence the hormonal response related to satiety.

Chewing Longer vs. Eating Quickly


Feature	Chewing Longer (Slow Eating)	Eating Quickly (Fast Eating)
Satiety Signals	Allows more time for gut-brain signals to register fullness, leading to feeling full faster.	Often bypasses the body's natural satiety signals, increasing the risk of overeating before the brain realizes you are full.
Hormone Response	Triggers the release of satiety hormones like GLP-1 and CCK while suppressing hunger hormones like ghrelin.	Reduces the effectiveness of satiety hormone release, potentially leaving ghrelin levels higher and stimulating appetite.
Calorie Intake	Studies show a reduction in overall calorie intake at a meal when people chew more slowly and thoroughly.	Associated with higher energy intake and increased risk of weight gain and obesity.
Digestion	Enhances the digestive process by breaking down food more effectively, which aids nutrient absorption and reduces digestive discomfort.	Impairs digestion and nutrient absorption, potentially leading to bloating, gas, and other gastrointestinal issues.
Mindfulness	Encourages a mindful eating practice, leading to greater enjoyment of food and a better relationship with eating.	Often linked with mindless eating, such as when distracted by screens, which can lead to overconsumption.

Conclusion: Making it a Habit

Based on a strong body of evidence, the answer to the question "Does chewing longer make you less hungry?" is a definitive yes. This simple behavioral modification is a powerful, non-pharmacological tool for appetite regulation and weight management. By influencing satiety hormones, giving your brain time to register fullness, and engaging in mindful eating, you can reduce your overall food intake and improve your digestive health. Implementing strategies like putting your utensils down between bites, focusing on high-fiber foods, and paying close attention to your body's signals can help make thorough chewing a lasting habit with significant health benefits. Find more information on the effects of chewing and gut hormones on the NIH website.

Frequently Asked Questions

While there is no single rule, a common guideline is to aim for around 32 chews per bite for most foods, though softer foods like watermelon may require fewer chews, and tougher foods like nuts may require more.

Eating too fast does not give your brain enough time (about 20 minutes) to register fullness from your gut hormones, leading to delayed satiety signals. This can result in overeating during the meal and feeling hungry again sooner.

Yes, chewing food until it is soft and liquid-like is the first and most crucial step in digestion. It increases the surface area for digestive enzymes to work, which improves nutrient absorption and prevents bloating and gas.

Yes, chewing longer helps with weight management by decreasing total calorie intake and enhancing feelings of fullness. It is a simple behavioral change that can be a highly effective part of a weight loss strategy.

To start chewing longer, try putting your utensils down between bites, eating distraction-free, setting a 20-minute timer for your meal, and focusing on high-fiber foods that naturally require more chewing.

Chewing gum has been shown in some studies to temporarily reduce subjective hunger and desire for sweets, acting as a form of sham feeding. However, its long-term effects on appetite and energy intake are still being researched.

If you don't chew food properly, larger food particles enter the digestive system. This can lead to inefficient nutrient absorption, incomplete digestion, gas, bloating, and other discomforts as your gut bacteria ferment the undigested carbs.