Is it better to chew your food more or less?

October 11, 2025 •

2 min read

According to a systematic review published in 2015, prolonged chewing significantly reduces self-reported hunger and overall food intake. So, is it better to chew your food more or less? The definitive answer, supported by scientific evidence, is more.

Quick Summary

Chewing your food more, not less, is a fundamental step for improving digestion, maximizing nutrient absorption, and aiding in weight management. Slower, more thorough chewing helps the body process meals more efficiently, triggers hormones that signal fullness, and supports overall gut health.

Key Points

Improved Digestion: Thorough chewing breaks down food into smaller particles, making it easier for the stomach and intestines to process and preventing issues like bloating and indigestion.
Enhanced Nutrient Absorption: Chewing more efficiently breaks down food, increasing the surface area for digestive enzymes and allowing your body to extract more vitamins and minerals.
Better Weight Management: Eating slowly and chewing more gives the brain time to register fullness signals (about 20 minutes), which can help reduce overall calorie intake and prevent overeating.
Supports Oral Health: The increased saliva production from thorough chewing helps wash away food particles and neutralize acids, protecting teeth from decay and strengthening jaw muscles.
Promotes Gut Health: Preventing large, undigested food from fermenting in the colon helps maintain a healthy balance of gut bacteria and reduces discomfort.
Encourages Mindful Eating: Chewing mindfully helps you become more aware of your body's signals and fully appreciate the flavors and textures of your food.

The Science Behind Chewing and Digestion

Digestion starts in the mouth with chewing, or mastication. Chewing breaks down food into smaller pieces, and saliva, containing enzymes like amylase and lipase, begins chemical breakdown, preparing food for the digestive tract.

Swallowing large, poorly chewed food forces the stomach to work harder, potentially causing bloating, gas, heartburn, and indigestion. Inefficient chewing disrupts the digestive system's natural process.

Nutrient Absorption and Satiety

Thorough chewing enhances nutrient absorption by increasing the surface area for enzymes to act on. Research, such as a study on almonds, indicates that increased chewing improves nutrient absorption. Undigested food can lead to lost nutrients.

Slower chewing aids appetite control and weight management. It takes about 20 minutes for the brain to receive fullness signals. Eating quickly can lead to overeating before these signals register. Chewing slowly allows these signals to be received, promoting satisfaction with less food.

Oral and Gut Health

Increased saliva from chewing helps clean teeth and neutralizes acids, protecting against decay. Chewing also strengthens jaw muscles.

Proper chewing prevents large food particles from reaching the colon, where they can ferment. This fermentation can cause bacterial overgrowth, bloating, and discomfort. Chewing properly supports a balanced gut microbiome.

More vs. Less Chewing: A Comparison Table


Feature	Chewing More (Slow, Mindful Eating)	Chewing Less (Fast, Distracted Eating)
Digestion	Easier on the stomach; less bloating, gas, and reflux.	Harder on the stomach; more prone to indigestion and discomfort.
Nutrient Absorption	Maximizes the body's ability to absorb vitamins and minerals.	Limits nutrient extraction, potentially leading to deficiencies.
Appetite Control	Aids in weight management by allowing the brain to register fullness, reducing overeating.	Can lead to overeating and weight gain, as satiety signals are missed.
Oral Health	Increases saliva production, which cleanses teeth and strengthens jaw muscles.	Less saliva is produced, potentially increasing the risk of tooth decay.
Gut Health	Supports a balanced gut microbiome by preventing the fermentation of undigested food.	Increases risk of bacterial overgrowth in the intestines, causing bloating and gas.
Eating Experience	Encourages mindful eating, allowing you to savor flavors and textures.	Often leads to rushed, unmindful eating and less satisfaction.

The Importance of Mindful Eating

Mindful eating, which involves focusing on the eating experience, naturally promotes slower eating and thorough chewing. This can improve digestion and reduce stress. Practicing mindful eating includes putting down utensils between bites, avoiding distractions like screens, and taking smaller bites.

Conclusion: The Clear Winner

Scientific evidence confirms that chewing your food more is significantly better for your health. This habit benefits digestion, nutrient absorption, weight management, oral health, and gut health. Chewing each bite until it's a soft consistency is a valuable step towards better overall well-being.

Visit this informative page for more on mindful eating and healthy eating habits.

Frequently Asked Questions

While there is no universal number, most experts recommend chewing each bite of food 20 to 32 times, or until it has lost its texture and become a soft, liquefied paste.

Yes. Not chewing thoroughly can lead to poor digestion, limited nutrient absorption, bloating, gas, acid reflux, and an increased risk of overeating and weight gain.

Yes. Chewing more slows down the eating process, allowing your brain enough time to receive fullness signals from your stomach. This helps reduce overall calorie intake by preventing overeating.

Chewing breaks food into smaller particles, which increases the surface area exposed to digestive enzymes. This allows the body to more efficiently extract and absorb essential vitamins, minerals, and energy.

Saliva moistens food, making it easier to swallow, and contains enzymes (like amylase) that begin the chemical breakdown of carbohydrates and fats right in your mouth.

Yes, mindful eating involves paying full attention to your food, which naturally encourages you to slow down and chew more thoroughly. This enhances the entire eating experience.

If food is not chewed properly, large particles can reach the colon and ferment, which can lead to bacterial overgrowth, bloating, constipation, and overall gut discomfort.