Why Chew 40 Times? The Science Behind Better Digestion and Satiety

According to a study published in the American Journal of Clinical Nutrition, people who chewed their food 40 times per bite consumed almost 12% fewer calories than those who chewed only 15 times. This research highlights why chew 40 times is more than just an old wives' tale—it's a scientifically supported strategy for improved health.

Quick Summary

Thorough chewing and a slower eating pace enhance digestion, boost nutrient absorption, and regulate appetite-controlling hormones like ghrelin and GLP-1. Mindful mastication is also a key strategy for effective weight management and can prevent discomfort such as bloating and indigestion.

Key Points

• Better Digestion: Chewing thoroughly breaks down food into smaller particles, preparing it for digestion and reducing the workload on your stomach and intestines.

• Enhanced Nutrient Absorption: When food is well-masticated, it allows for better access and absorption of vitamins and minerals in the digestive tract.

• Regulated Appetite: Slower eating gives your brain time to register satiety signals, which can prevent overeating and help with weight management.

• Hormonal Balance: Increased chewing is linked to higher levels of satiety hormones (GLP-1, CCK) and lower levels of the hunger hormone (ghrelin).

• Mindful Eating: Focusing on chewing turns eating into a mindful practice, allowing you to better appreciate your food and your body's signals.

• Reduced Discomfort: Proper chewing can alleviate common digestive issues like bloating, gas, and acid reflux.

• Supports Weight Loss: Studies show that prolonged chewing can reduce overall calorie intake and is a useful tool for combating obesity.

For centuries, proponents of mindful eating have advocated for slower, more thorough chewing. While the idea of counting every chew might seem obsessive, the principle behind it is grounded in sound physiological science. The practice of increasing mastication time, such as chewing food thoroughly, offers a number of benefits for your digestive health, weight management, and overall well-being.

The Digestive System's Head Start

Digestion begins in the mouth, not the stomach. The mechanical breakdown of food by the teeth and the enzymatic action of saliva are critical first steps. Chewing thoroughly breaks food into smaller particles, increasing the surface area for digestive enzymes, which is particularly important for fibrous foods.

• Enzyme Activation: Saliva contains enzymes like amylase and lipase that begin carbohydrate and fat digestion in the mouth. More chewing allows these enzymes more time to act.
• Reduced Stomach Workload: Breaking down food into a semi-liquid 'bolus' before swallowing reduces the stomach's effort, leading to more efficient digestion and potentially preventing issues like bloating and heartburn.
• Enhanced Nutrient Absorption: Properly broken-down food offers a larger surface area for better absorption of vitamins, minerals, and other nutrients in the intestines. Research on almonds showed that thorough chewing improved lipid bioavailability.

Chewing's Role in Weight Management

Increased chewing can significantly impact appetite and weight control by influencing eating speed.

The Gut-Brain Connection

It takes about 20 minutes for the brain to receive satiety signals from the gut. Eating quickly doesn't allow enough time for this communication, often resulting in overeating. Chewing thoroughly slows down the eating pace, enabling effective gut-brain communication, leading to feeling fuller sooner and consuming fewer calories.

Appetite-Regulating Hormones

Beyond slowing down, increased chewing also affects key appetite hormones. Research indicates that chewing more can lead to lower postprandial ghrelin (hunger hormone) concentrations. Prolonged chewing also results in higher levels of gut hormones like GLP-1 and CCK, which promote feelings of fullness.

A Comparison of Chewing Habits

Feature	Eating Quickly (Less Chewing)	Eating Slowly (More Chewing)
Digestive Efficiency	Strains the stomach; incomplete breakdown of food.	Gives digestive system a head start; more efficient enzymatic action.
Nutrient Absorption	Can lead to nutrient deficiencies due to poorly digested food.	Maximizes nutrient extraction from food.
Calorie Intake	More likely to overeat due to delayed satiety signals.	Helps reduce overall energy intake by recognizing fullness sooner.
Appetite Regulation	Imbalanced gut hormone response; higher ghrelin levels.	Modulates hormones like ghrelin and CCK to promote satiety.
Digestive Comfort	Increased risk of gas, bloating, and indigestion.	Reduces bloating and discomfort by easing the load on the gut.
Mindfulness	Mindless, automatic eating; less enjoyable experience.	Cultivates mindful eating; enhances pleasure and awareness of food.

Making it a Habit: Tips for Mindful Chewing

Focusing on thorough chewing doesn't require counting every chew but adopting a more mindful approach to eating.

1. Reduce Distractions: Minimize distractions like screens to focus on your meal.
2. Use Smaller Bites: Smaller bites are easier to chew properly.
3. Put Your Utensils Down: Pause between bites by setting down your fork or spoon.
4. Pay Attention to Texture: Chew until your food is a smooth, pulpy consistency.
5. Savor the Flavors: Engage your senses to enhance the dining experience and naturally slow down.

Conclusion

Chewing food thoroughly and eating mindfully, rather than strictly counting to 40, is the key principle. This practice, supported by studies, aids digestion in the mouth, improves nutrient absorption, and helps regulate appetite hormones. By slowing down and paying attention to your food, you can enhance digestive comfort, manage weight more effectively, and develop a healthier relationship with eating.

Spatz Medical - The Importance Of Chewing Food For Weight Loss

Frequently Asked Questions

Is counting exactly 40 chews necessary?

No, counting exactly 40 chews is not necessary. The number serves as a guideline to encourage more thorough chewing and a slower eating pace. The goal is to chew until your food loses its original texture and becomes soft, almost liquid.

How does chewing more help with weight loss?

Chewing more forces you to eat slower, giving your brain the approximately 20 minutes it needs to receive satiety signals from your gut. This prevents overeating by making you feel full sooner and leads to a reduction in overall calorie consumption.

What happens if I don't chew my food enough?

Insufficient chewing can lead to digestive issues such as gas, bloating, indigestion, and acid reflux. It can also reduce nutrient absorption and may increase the risk of overeating because the brain doesn't have time to signal fullness effectively.

Does chewing more improve gut health?

Yes, chewing more supports better gut health. Proper chewing ensures that food is adequately broken down before it reaches the stomach and intestines, reducing the workload on your digestive system. It also prevents undigested food from causing bacterial fermentation and discomfort in the gut.

What role does saliva play in chewing and digestion?

Saliva contains digestive enzymes like amylase and lipase that begin breaking down carbohydrates and fats in the mouth. Thorough chewing mixes food with more saliva, giving these enzymes more time to act and kickstarting the digestive process efficiently.

Does mindful chewing make eating less enjoyable?

Mindful chewing actually enhances the eating experience by encouraging you to savor the flavors, textures, and aromas of your food more deeply. By focusing on the present moment and the sensory aspects of your meal, you can find greater satisfaction and pleasure.

Are there specific foods that require more chewing?

Yes, harder or more fibrous foods like nuts, steak, and raw vegetables naturally require more chewing than softer foods like yogurt or watermelon. A general rule is to chew until the food is a smooth, pulpy texture, regardless of the food type.