The Forgotten First Step of Digestion: Why is it important to properly chew the food we eat?

October 26, 2025 •

3 min read

Studies have shown that individuals who eat quickly are more than twice as likely to be overweight compared to those who eat slowly, highlighting why is it important to properly chew the food we eat. This seemingly simple act is the crucial first step in a complex digestive process that impacts everything from nutrient absorption to weight control.

Quick Summary

Thorough chewing initiates digestion, mixes food with enzymes, and enhances nutrient absorption. It also regulates appetite by signaling fullness to the brain, which can help with weight management. Proper mastication supports a healthy gut, improves oral hygiene, and reduces the risk of digestive discomfort.

Key Points

Enhanced Nutrient Absorption: Chewing thoroughly breaks down food particles, allowing your digestive system to absorb the maximum amount of vitamins and minerals.
Improved Digestion: Digestion begins in the mouth as salivary enzymes mix with food, making the rest of the process smoother and reducing discomfort like bloating and gas.
Weight Management Aid: Chewing slowly gives your brain time to register feelings of fullness, which helps regulate appetite and prevent overeating.
Stronger Oral Health: Increased saliva production from chewing helps neutralize acids, wash away bacteria, and strengthens jaw muscles.
Better Gut Microbiome: Proper digestion of food provides beneficial bacteria with the right fuel, preventing undigested particles from causing bacterial imbalances.
Reduced Risk of Choking: Breaking food down into smaller pieces significantly reduces the risk of food becoming lodged in the throat.

The Digestive Process Begins in the Mouth

While digestion is often associated with the stomach, it actually starts in the mouth the moment food is consumed. The mechanical action of chewing, known as mastication, is fundamental to the entire digestive process.

The Importance of Enzymes in Saliva

Chewing stimulates the release of saliva, which contains digestive enzymes like salivary amylase. This enzyme begins the breakdown of complex carbohydrates into simpler sugars, giving the digestive system a head start. Inadequate chewing means larger food particles enter the stomach with less enzymatic breakdown from saliva.

Increasing Surface Area for Better Digestion

Chewing reduces food into smaller particles, increasing the surface area accessible to digestive enzymes in the stomach and intestines. This allows for more efficient breakdown. Swallowing large pieces of unchewed food can strain the digestive system and lead to discomfort such as gas and bloating.

Chewing's Role in Nutrient Absorption

Proper chewing is crucial for maximizing nutrient absorption. The body's ability to extract essential vitamins and minerals depends on how well food is broken down. Insufficient chewing can lead to nutrients passing through the body unutilized, potentially resulting in deficiencies. Research indicates that chewing foods like almonds for longer periods can improve nutrient absorption.

Chewing and Weight Management

Thorough chewing supports weight management by promoting mindful eating and allowing the body time to recognize satiety.

Satiety Signals: It takes approximately 20 minutes for the brain to receive fullness signals from the gut. Eating quickly can result in consuming excess calories before these signals are registered. Chewing slowly facilitates this gut-brain communication, helping to prevent overeating.
Increased Satiety Hormones: Studies suggest that prolonged chewing can increase the release of gut hormones associated with satiety, potentially reducing hunger.

Oral and Gut Health Benefits

Proper chewing offers additional health benefits:

Oral Health: Chewing increases saliva production, which helps clean teeth and gums by washing away food particles and bacteria. Saliva also helps neutralize acids, reducing the risk of tooth decay. The act of chewing also strengthens jaw muscles and bones.
Healthy Gut Microbiome: Efficiently broken down food nourishes beneficial gut bacteria. Conversely, large, undigested particles can ferment in the intestines, feeding harmful bacteria and potentially leading to bacterial overgrowth, gas, and constipation.

Potential Consequences of Poor Chewing Habits

Failing to chew food adequately can result in various health issues. The table below compares outcomes with and without proper chewing:


Aspect	With Proper Chewing	Without Proper Chewing
Digestion	Food is broken into small, digestible particles, and digestion begins in the mouth with salivary enzymes.	Large chunks of food put extra strain on the digestive system, leading to inefficient digestion.
Nutrient Absorption	Efficient breakdown of food allows for maximum absorption of vitamins and minerals.	Many nutrients may not be fully absorbed, potentially leading to deficiencies.
Satiety & Appetite	Slows down eating, giving the brain time to register fullness and preventing overeating.	Eating too quickly can lead to overconsumption of calories because the body doesn't have time to signal fullness.
Gut Health	Promotes a healthy gut microbiome by providing food for beneficial bacteria.	Undigested food can ferment in the gut, encouraging harmful bacterial overgrowth, gas, bloating, and discomfort.
Dental Health	Increases saliva flow to protect teeth and strengthens jaw muscles.	Lack of saliva and cleaning action can increase risk of plaque buildup, tooth decay, and gum disease.

Developing Proper Chewing Habits

Breaking the habit of eating quickly requires conscious effort. Simple techniques include putting your fork down between bites, taking smaller bites, and focusing on the sensory experience of eating. Aim for roughly 20 to 30 chews per bite, adjusting based on the food's texture. These practices can significantly improve digestive health and overall well-being. For further scientific information on chewing and appetite, research from the National Institutes of Health is available.

Conclusion

Thorough chewing is a fundamental component of a healthy digestive system and a balanced diet. By effectively breaking down food in the mouth, you enhance nutrient absorption, support both gut and oral health, and contribute to better weight management. Adopting mindful chewing habits is a simple yet impactful step towards improving your long-term health.

Frequently Asked Questions

While the ideal number varies by food, a common recommendation is to aim for around 20 to 30 chews per bite, or until the food has lost its original texture. For tougher foods like nuts, you may need more, while softer foods like soup require fewer.

Not chewing food thoroughly can lead to several problems, including inefficient nutrient absorption, indigestion, gas, bloating, and potential bacterial overgrowth in the intestines.

Yes, chewing food properly helps with weight management. By eating slower, you allow your brain and gut to communicate satiety signals, preventing you from overeating before your body realizes it's full.

Yes, chewing stimulates saliva production, which is crucial for neutralizing mouth acids, washing away food particles, and protecting against tooth decay. It also strengthens the jaw muscles and bone density.

No, chewing is both a mechanical and chemical process. While the teeth mechanically break down food, saliva contains enzymes like amylase that begin the chemical digestion of carbohydrates right in the mouth.

Improperly chewed food can ferment in the large intestine, feeding harmful bacteria and disrupting the balance of your gut microbiome. This can lead to issues like bloating, gas, and discomfort.

To improve chewing habits, focus on mindful eating by putting your fork down between bites, taking smaller portions, and paying attention to the taste and texture of your food. Avoiding distractions like screens during meals is also helpful.