What Does Chewing 50 Times Do for Digestion, Weight Loss, and Nutrient Absorption?

December 12, 2025 •

3 min read

While most people chew significantly fewer times per bite, a 2019 study in Nutrition & Dietetics showed that participants who chewed 50 times per bite consumed fewer calories, regardless of their weight. So, what does chewing 50 times do for your body and your overall health?

Quick Summary

Chewing 50 times per bite can improve digestion, nutrient absorption, trigger satiety hormones for better appetite control, and assist with weight management.

Key Points

Enhanced Digestion: Chewing 50 times, or thoroughly, breaks down food into smaller particles, easing the stomach's workload and preventing issues like bloating and indigestion.
Improved Nutrient Absorption: Breaking down food more effectively allows the body to absorb more vitamins and minerals from your meals.
Promotes Weight Management: Slow, thorough chewing signals fullness to the brain earlier, which can reduce overall calorie intake at meals.
Regulates Appetite Hormones: Increased chewing triggers the release of satiety hormones like GLP-1 and CCK, helping to control hunger.
Strengthens Oral Health: The increased saliva flow from thorough chewing helps neutralize harmful acids and clean teeth, protecting against tooth decay.
Encourages Mindful Eating: Slowing down to chew properly fosters a more mindful relationship with food, increasing enjoyment and awareness.

The Science of Thorough Chewing

The Digestion Process Starts in the Mouth

Digestion begins in the mouth with mastication, or chewing. Thoroughly breaking down food creates a larger surface area for digestive enzymes to work, easing the load on the stomach and intestines. Salivary glands release enzymes like amylase and lipase, starting the chemical breakdown of carbohydrates and fats in the mouth. Inadequate chewing can lead to digestive discomfort such as gas, bloating, and indigestion.

Appetite Control and Satiety Hormones

Extended chewing significantly impacts appetite. Taking more time to chew triggers the release of satiety hormones like glucagon-like peptide 1 (GLP-1) and cholecystokinin (CCK), while also suppressing the hunger hormone, ghrelin. This gut-brain connection helps you feel full on less food, potentially reducing calorie intake.

Enhanced Nutrient Absorption

Breaking food into a fine paste through thorough chewing makes it easier for the body to absorb vital nutrients. This increased breakdown allows digestive juices in the stomach and small intestine to access more of the food, maximizing nutrient bioavailability. Poor chewing can mean valuable nutrients pass through the system without being absorbed.

The Health Benefits of Mindful Mastication

Practicing mindful chewing can benefit overall health beyond just digestion. Slowing down during meals promotes a healthier relationship with food and increases appreciation for its flavors and textures. For weight loss, it offers a sustainable way to reduce calorie intake by promoting satiety. Thorough chewing also boosts saliva production, which helps clean teeth, neutralize acids, and strengthen enamel, reducing cavity risk.

Comparison: Chewing Thoroughly vs. Chewing Quickly


Feature	Thorough Chewing (e.g., 50x)	Quick Chewing (e.g., 10x)
Digestion	Smoother; less stress on the stomach. Food is well-prepared for the rest of the digestive tract.	Hectic; forces the stomach to work harder to break down larger food chunks.
Nutrient Absorption	Higher; smaller particles mean a greater surface area for enzymes to act on, leading to increased vitamin and mineral extraction.	Lower; larger chunks may pass through the system undigested, leading to malabsorption.
Appetite Regulation	Enhanced; allows time for the brain to receive satiety signals from gut hormones, preventing overeating.	Poor; body doesn't receive fullness signals until after consuming excess calories.
Weight Management	Beneficial; naturally reduces calorie intake per meal by promoting satiety.	Detrimental; linked with higher caloric intake and weight gain.
Digestive Symptoms	Reduces; less gas, bloating, and indigestion due to less fermentation of undigested food.	Increases; more gas, bloating, and potential reflux due to inefficient breakdown.
Oral Health	Strengthens; boosts saliva flow to clean teeth and fight bacteria.	Weakens; lower saliva production means less cleaning action, potentially increasing cavity risk.

Making Thorough Chewing a Habit

While 50 chews might be a high target, gradually increasing your chew count is beneficial. Here are some tips:

Be Mindful: Put down your fork or spoon between bites to slow down and focus.
Choose Fibrous Foods: Foods like raw vegetables and nuts require more chewing naturally.
Focus on Texture and Flavor: Engage your senses to make chewing more enjoyable.
Use a Timer: Aiming for 20-30 minutes per meal can help establish a slower pace.
Hydrate Strategically: Drink water before and after, but limit it during meals to avoid diluting enzymes.

The Verdict: Is 50 Chews the Magic Number?

While research on 50 chews showed reduced energy intake, most experts recommend 20 to 30 chews, depending on food texture. The goal is a soft, moist paste, not a strict number. The benefits lie in thorough chewing's impact on digestion, satiety, and mindful eating, not the precise count. Implementing thorough chewing can lead to improved health and appetite control.

[NIH link: https://pubmed.ncbi.nlm.nih.gov/29767425/]

Frequently Asked Questions

No, while a study linked 50 chews to reduced calorie intake, the universal recommendation from experts is generally 20 to 30 chews per bite. The goal is to chew until the food is soft and paste-like.

Chewing more slowly gives your brain time to receive satiety signals from gut hormones, helping you feel full sooner and reducing the amount of food you eat in a single sitting.

Not chewing food properly can lead to digestive issues like bloating, gas, indigestion, and acid reflux. It also results in poor nutrient absorption, as larger food particles are harder for the body to process.

Yes, thorough chewing supports a healthy gut microbiome. When food is efficiently broken down, it feeds beneficial bacteria rather than allowing undigested food to ferment and create imbalance.

For individuals who are fast eaters, making a conscious effort to chew more, even 30-40 times, can make a significant difference in appetite control and digestive health. The specific number of 50 chews is more of a mental guide than a rigid rule.

To build the habit, put your utensils down between bites, choose foods that require more chewing, and focus on the flavor and texture of your food. Practicing mindful eating can be a helpful strategy.

Yes, chewing thoroughly can help with acid reflux. By breaking down food more effectively, you reduce the chances of large, undigested pieces entering the stomach and causing digestive distress that can lead to reflux symptoms.