Are you chewing your food enough? · Holistic Product Tester Group

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Are you chewing your food enough?

From Holistic American Health Academy Practitioner, Danielle Jones, 34-year fitness veteran & certified personal trainer.

How many of you have slaved all day in the kitchen cooking amazing food and sat down for 5 minutes and it was all over?

How Much Should You Chew Your Food Before Swallowing?

In our fast-paced lives, eating often becomes a hurried task, with many of us chewing our food a few times before swallowing. However, this rushed approach can affect our digestion, health, and overall eating experience. So, how much should you chew your food before you swallow it, and why is it important? Let's delve into the details!

The Science of Chewing

Chewing, or mastication, is the first step in the digestive process. It involves breaking down food into smaller, manageable pieces, which aids in digestion and nutrient absorption. The act of chewing is so important that it has direct implications for our overall health.

How Much Should You Chew?

While there isn’t a definitive number of chews per bite that applies to everyone, nutritionists often recommend chewing food

between 20 to 30 times per mouthful.

Here’s why:

1. Breaking Down Food: Chewing thoroughly breaks down food into smaller particles, making it easier for enzymes and stomach acids to digest it further. The more you chew, the less work your stomach has to do.

2. Digestive Enzymes and Saliva: Chewing also stimulates the production of saliva, which contains enzymes that begin the digestion process. The more you chew, the more saliva is mixed with your food, paving the way for easier digestion.

3. Satiety Signals: Taking your time to chew your food allows your brain to receive satiety signals more effectively. It can take about 20 minutes for your brain to register that you’re full, so chewing more can help prevent overeating.

4. Enjoyment of Food: Chewing more not only aids in digestion but also allows you to savor the flavors and textures of the food. Eating mindfully enhances the overall culinary experience.

The Impacts of Chewing Too Little

When we rush through meals, we tend to chew less. Here are some potential consequences:

- Digestive Issues: Inadequate chewing can lead to undigested food particles reaching the intestines, causing bloating, gas, and discomfort.

- Weight Gain: Rushing meals can result in overeating, as you’re not giving your body enough time to signal fullness.

- Poor Nutrition: When food is not adequately broken down, your body may not absorb the necessary nutrients efficiently, leading to deficiencies over time

Practical Tips for Better Chewing

To incorporate more chewing into your meals, consider the following tips:

1. Slow Down: Take your time during meals. Set your fork down in between each bite and aim to make each meal last at least 20 minutes.

2. Mindful Eating: Focus on your food. Avoid distractions like screens and engage with your meal. Pay attention to the flavors and textures.

3. Smaller Bites: Cutting your food into smaller pieces can help you chew more thoroughly and make the process feel less daunting.

4. Set Boundaries: Limit conversations or distractions during meals to concentrate better on chewing and enjoying your food.

In a society that often prioritizes speed over experience, it’s essential to remember the value of proper chewing. Aiming for approximately 20 to 30 chews per mouthful can transform your relationship with food—leading to better digestion, enhanced nutrient absorption, and a more enjoyable eating experience. So the next time you sit down for a meal, remember: it’s not just about what you eat, but how you eat it that truly matters. Embrace the art of chewing and savor the journey to a healthier you!

In Fitness and Health

Danielle Jones CPT

Holistic American Health Academy

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