Is it better to chew longer for improved health and digestion?

October 18, 2025 •

2 min read

According to research published in the National Institutes of Health (NIH), prolonged mastication can significantly reduce self-reported hunger and food intake. This demonstrates that, yes, it is better to chew longer, but the reasons extend far beyond simple appetite control, affecting digestion, nutrient absorption, and overall well-being.

Quick Summary

Chewing food longer and more mindfully aids in better digestion, enhances nutrient absorption, and helps regulate appetite and calorie intake by promoting faster satiety signals to the brain.

Key Points

Enhanced Digestion: Chewing breaks down food into smaller, easier-to-digest particles, reducing strain on the digestive system and preventing issues like bloating and gas.
Increased Nutrient Absorption: Smaller food particles, combined with increased enzyme exposure from saliva, allow the body to extract and absorb more essential nutrients.
Effective Weight Management: Chewing slowly helps regulate appetite by allowing satiety signals to reach the brain, leading to reduced calorie intake and a greater feeling of fullness.
Improved Oral Health: The chewing process stimulates saliva, which helps wash away bacteria and food debris, protecting against tooth decay and gum disease.
Better Gut Health: Thorough chewing and efficient digestion support a healthy gut microbiome by preventing the fermentation of undigested food in the intestines.
Promotes Mindful Eating: By focusing on the act of chewing, you can become more aware of your body's cues and develop a healthier relationship with food.

The Science Behind Chewing and Digestion

Digestion starts in the mouth with chewing, which breaks down food into smaller particles. This increases the surface area for digestive enzymes, easing the workload on the esophagus and stomach and preventing issues like bloating and gas.

The Role of Saliva and Digestive Enzymes

Chewing also stimulates saliva production, containing enzymes like amylase that begin carbohydrate breakdown. This initial enzymatic action improves digestion and nutrient absorption.

The Link Between Chewing and Appetite Control

Chewing longer significantly impacts appetite regulation. Satiety signals take time to reach the brain, and fast eaters often overconsume before feeling full.

How longer chewing reduces calorie intake

Promotes mindful eating: Encourages awareness of fullness cues.
Increases satiety signals: Stimulates gut hormones like CCK and PYY.
Reduces caloric intake: Linked to eating fewer calories per meal.
Helps curb cravings: Associated with reduced desire for snacks.

Chewing for Better Nutrient Absorption

Effective chewing maximizes nutrient absorption. Breaking food down makes it easier for the small intestine to extract vitamins and minerals, especially from fibrous foods.

Comparison of Nutrient Absorption: Fast vs. Slow Chewing


Feature	Fast Chewing (Less Chewing)	Slow Chewing (Longer Chewing)
Particle Size	Larger, more irregular pieces	Finer, almost liquefied particles
Enzyme Exposure	Limited saliva contact; lower enzyme activity in the mouth	Maximum saliva exposure; higher enzyme activity for pre-digestion
Digestive System Workload	Higher strain on the stomach and intestines	Reduced burden, smoother digestion
Nutrient Absorption	Inefficient, potential for malabsorption	Optimal, maximizing vitamin and mineral uptake
Risk of Issues	Higher risk of bloating, gas, indigestion	Lower risk of digestive discomfort

Beyond Digestion: Other Benefits of Longer Chewing

Improved Oral Health

Thorough chewing increases saliva, which cleans the mouth, reduces plaque, and lowers the risk of decay and gum disease. It also strengthens jaw muscles.

Enhanced Eating Experience

Chewing mindfully allows appreciation of food's flavors and textures. Slowing down can lead to a healthier relationship with food.

Conclusion

Chewing longer offers significant benefits, from improved digestion and nutrient absorption to weight management and enhanced eating enjoyment. Making mindful chewing a habit can positively impact your health and well-being.

Frequently Asked Questions

Aim for 20-30 chews per bite for solid foods until they are a paste-like consistency, rather than focusing on a specific number.

Insufficient chewing can cause digestive problems like gas, bloating, indigestion, acid reflux, and poor nutrient absorption.

Yes, chewing slowly helps you feel full quicker and reduces calorie intake, aiding weight management.

Yes, smaller food particles increase surface area for enzymes, improving nutrient absorption.

Take smaller bites, put down your fork between bites, and focus on the food's taste and texture.

Yes, better breakdown of food prevents fermentation in the intestines, a common cause of bloating.

While unlikely to chew excessively, the goal is to chew until food is smooth, not to count chews, which can detract from enjoying the meal.