Why Is It Better to Chew Food Longer?

December 11, 2025 •

4 min read

According to research from the National Institutes of Health, people who chew more thoroughly per bite tend to eat fewer calories overall without feeling deprived. This surprising fact points to the numerous, often-overlooked benefits of taking your time to chew your food properly during every meal.

Quick Summary

Chewing food thoroughly kickstarts digestion, improves nutrient absorption, and supports weight management by allowing the brain time to register fullness signals. This simple habit also enhances oral health and reduces the risk of digestive issues like bloating and indigestion.

Key Points

Better Nutrient Absorption: Thorough chewing breaks down food into smaller particles, increasing the surface area for enzymes to extract and absorb more nutrients efficiently.
Improved Digestion: Chewing stimulates saliva and digestive enzymes, reducing the workload on your stomach and preventing issues like gas, bloating, and indigestion.
Supports Weight Management: Eating slower allows the brain time to register fullness signals, preventing overeating and supporting healthier weight control.
Enhanced Oral Health: The act of chewing stimulates saliva production, which helps clean teeth, and strengthens jaw muscles, contributing to stronger, healthier teeth and gums.
Encourages Mindful Eating: By focusing on the act of chewing, you become more aware of your food's flavors and textures, leading to a more satisfying eating experience and a better relationship with food.
Promotes Gut Microbiome Balance: Proper digestion prevents undigested food from fermenting in the gut, which supports a balanced and healthy gut microbiome.

The First Step of Digestion: Why Chewing Matters

Digestion is a complex process that begins not in the stomach, but in the mouth. The simple act of chewing, or mastication, is the critical first stage that prepares food for the rest of its journey through the digestive system. Rushing through meals and swallowing large, unchewed pieces of food forces the stomach and intestines to work harder, leading to a host of potential health issues. By extending the time you spend chewing, you allow your body to perform this crucial initial breakdown more effectively, setting the stage for better overall health.

Enhanced Nutrient Absorption

When food is broken down into smaller, more manageable particles in the mouth, it increases the surface area exposed to digestive enzymes. This allows the body to more efficiently extract and absorb essential vitamins, minerals, and other nutrients in the small intestine. Conversely, large, poorly chewed pieces of food may pass through the digestive tract without being fully broken down, causing your body to miss out on valuable nutrition. Studies on almonds, for instance, have shown that chewing them for a longer duration improves nutrient absorption.

Improved Digestion and Gut Health

Thorough chewing significantly reduces the workload on the stomach and intestines. Saliva, which is produced more abundantly when you chew longer, contains digestive enzymes like amylase that begin breaking down carbohydrates right in the mouth. This initial chemical breakdown primes the rest of your digestive tract. When undigested food particles reach the gut, they can ferment, leading to gas, bloating, and discomfort. Proper chewing ensures food is efficiently processed, which helps balance the gut microbiome by feeding beneficial bacteria instead of allowing harmful ones to flourish.

Effective Weight Management

Eating slowly and chewing thoroughly are powerful tools for managing weight. It takes approximately 20 minutes for the brain to receive signals of fullness from the stomach. People who eat quickly often consume more calories than they need because they finish their meal before these signals have a chance to register. By chewing longer, you naturally slow down your eating pace, giving your brain and gut the necessary time to communicate feelings of satiety. This mindful approach can prevent overeating and reduce overall calorie intake. A 2021 study highlighted that prolonged chewing, by increasing energy expenditure, can help prevent obesity and metabolic syndrome.

Stronger Oral Health

Chewing is a great exercise for your teeth and jaw muscles. The motion helps strengthen jawbone density, which is vital for maintaining dental health over the long term. Furthermore, increased saliva production during chewing helps wash away food particles and neutralize acids, protecting against tooth decay and plaque buildup. Certain fibrous foods, like carrots and apples, can act as natural teeth cleaners when chewed properly, further promoting a healthy mouth.

Comparison: Benefits of Thorough Chewing vs. Rushed Eating


Aspect	Thorough Chewing (Mindful Eating)	Rushed Eating (Inadequate Chewing)
Digestion	Efficient breakdown of food, reduced workload on stomach and intestines.	Poorly broken-down food, delayed digestion, increased stomach acid production.
Nutrient Absorption	Maximized extraction of vitamins, minerals, and other nutrients.	Limited absorption, potential for nutrient deficiencies over time.
Appetite & Satiety	Mindful eating allows brain to register fullness, preventing overeating.	Overconsumption of calories before fullness signals are received.
Gut Health	Supports a healthy gut microbiome, less fermentation of food particles.	Increased risk of gas, bloating, and bacterial overgrowth in the intestines.
Oral Health	Stimulates saliva production, strengthens jaw, and helps clean teeth.	Reduced saliva flow, increased risk of dental decay, potential for TMJ issues.
Eating Experience	Enjoyment of flavors and textures, fostering a healthy relationship with food.	Mindless eating, dissatisfaction, and an unhealthy connection to food.

How to Develop Better Chewing Habits

Start with smaller bites: Taking smaller forkfuls of food makes it easier to chew thoroughly without feeling overwhelmed.
Count your chews: Aim for 20-30 chews per bite, especially for dense foods like meat or fibrous vegetables. Softer foods like watermelon may require fewer.
Put down your utensils: Place your fork or spoon down on the table between each bite. This simple action forces you to slow down your pace.
Avoid distractions: Turn off the TV, put away your phone, and focus entirely on your meal. This promotes mindful eating and conscious awareness.
Experience your food: Pay attention to the flavors, textures, and aromas of your food. This enhances the dining experience and makes you more satisfied with smaller portions.

Conclusion

Chewing food longer is a simple yet profound change that can dramatically improve your health. By slowing down and being more mindful of the mastication process, you set the foundation for better digestion, enhanced nutrient absorption, and improved weight management. This easy-to-adopt habit not only benefits your body physiologically but also enhances your relationship with food, allowing you to savor and appreciate every meal. Embracing thorough chewing is a pathway to better gut health, stronger teeth, and a more satisfying, mindful approach to eating. For more information on the intricate science behind the gut-brain connection and mindful eating, explore resources like those available at Healthline.

Frequently Asked Questions

While it depends on the food's texture, experts often recommend chewing each bite of food about 20 to 30 times, or until it becomes a soft, liquid-like consistency before swallowing.

Improper chewing forces the digestive system to work harder, which can lead to bloating, gas, indigestion, heartburn, and poor nutrient absorption. Undigested food can also cause bacterial overgrowth in the intestines.

Yes, chewing longer helps with weight loss by slowing down your eating pace. This gives your brain the necessary 20 minutes to receive satiety signals from your gut, which can prevent overeating and reduce overall calorie intake.

Chewing breaks down food into smaller particles, increasing the surface area for digestive enzymes to work more effectively. This allows the body to extract and absorb more vitamins, minerals, and other nutrients in the small intestine.

Yes, there is a strong link. Thorough chewing ensures that food is properly broken down, preventing undigested particles from reaching the gut where they can ferment and cause an imbalance in the gut microbiome. This supports better digestive comfort and balance.

Yes, chewing stimulates saliva production, which helps wash away bacteria and neutralize acids that cause cavities. It also exercises and strengthens your jaw muscles and bone density.

Mindful eating is the practice of paying attention to your food and how it makes you feel. Chewing is a core component, as it forces you to slow down, engage your senses, and become more aware of your body's hunger and fullness cues.