EAT MINDFULLY: why chewing is so important
How do you perceive eating?
Many of us eat a quick sandwich at our desks or grab something on the go between meetings. In our busy lives, we rarely make time to truly enjoy our food, despite how essential eating is for both our body and mind. Food is meant to nourish us, both physically and mentally, and it’s essential that our meals look appealing. Why, you ask? Because digestion actually begins before we take our first bite. By thinking about and looking forward to our meal, we begin to produce saliva. This saliva is crucial, as it kick-starts the digestive process in the mouth, thanks to enzymes that help prevent bloating and aid in smooth digestion. When we associate eating with stress or negative experiences, however, we produce less saliva and fewer digestive enzymes. That’s why it’s also so important to experience relaxation during meals and avoid adding extra stress to our eating experience.
Stress
Stress is almost never good, unless, for example, there’s a fire and you need to run. Stress causes our adrenaline to rise and reduces the acetylcholine needed for the production of stomach acid. So, you could say that stress puts our digestion on hold or shuts it down, preventing us from absorbing nutrients. Our body is in “fight or flight” mode, a survival mechanism that prioritizes other processes in our body. Stress can come from external sources, such as heated discussions at the table or watching TV while eating, or from internal sources, such as fear of the food itself. By appreciating the act of eating, the process of preparing food, and the time spent with others—and by eating mindfully—you already reduce a part of the stress. All of this will positively contribute to your digestion because only in relaxation can the parasympathetic nervous system (“Rest & Digest”) do its job.
Let’s try a little experiment. I’d like you to imagine a slice of lemon. A juicy slice of lemon that you can hold in your mouth. Close your eyes and let yourself focus on it for a moment. How does it smell? How would it feel in your mouth? What textures would you notice? What would it taste like? Do you notice that you’re already producing more saliva?*
How many times do you chew one bite?
What substance is your food befoer you swallow?
Do you know people who tend to gulp their food down quickly, chewing only two to three times before swallowing, or maybe you’re someone who does this yourself? What do you experience when you eat that way? When we chew our food thoroughly, we also absorb more nutrients. Typically, we don’t chew enough, and our food isn’t broken down finely enough to get the optimal amount of nutrients. Our stomach and intestines don’t have teeth to break the food down further, so instead, we rely on bile and gut flora. The smaller the food is, the easier it is to extract the nutrients from it.
Ideally, food should be chewed to the point where it changes in flavor and releases glucose. In other words, after chewing enough, your food should become ‘mushy’ and sweet. This usually happens after 30 to 60 chews, depending on what you’re eating. When you notice this sweet flavor (even if the food is savory, spicy, or sour), it means the food is ready to be swallowed, and you can fully absorb its nutrients. The breakdown of food in the mouth also reduces acidity, preventing issues like heartburn, reflux, and indigestion.
My advice is to not just focus on the first bite but to continue experiencing every bite, even after swallowing. What does it do to you? What do you feel? Is it enough, or do you still feel a desire for more?
Satisfaction
Eating starts well before you actually sit down to eat. From a young age, we’ve already wondered, “What’s for dinner tonight?” This anticipation triggers our brain to decide whether the meal will be a positive or negative experience. When we see the food on our plate, that’s the next trigger, influencing how we will experience the meal and whether we’ll feel satisfied.
How often do you stop to think about your food? When you eat mindfully, you’ll notice that you eat more slowly. Taking your time helps you recognize sooner when you’ve had enough. If you typically chew only two to three times, try starting with 15 chews and see how far you can stretch it. How does your eating experience change?
When you take your time, you’ll find it easier to feel satisfied with your meal, which can help you resist snacking and stabilize—or even lose—weight.
Additionally, chewing properly ensures that your food takes up less space in your stomach. By avoiding gulping, you also swallow less air, reducing the chances of bloating.
Cravings
Our cravings often reveal a lot about us. We frequently desire specific tastes, but this doesn’t always relate to nutritional needs. Tastes can symbolize both certain vitamins and minerals as well as emotional cravings.
Did you know that you have a preferred side?
Most people have a side they tend to chew on more often. As a result, the other side of the mouth experiences extra stress, becoming weaker and undertrained in comparison to the favored side. Take a moment to notice which side you typically chew on, and see if you can easily chew on the other side as well.
Conclusion:
Take your time and be mindful. It’s not just important to start your meal with a positive mindset, but also to chew properly—about 30 to 60 times per bite. When you eat each bite mindfully, losing weight becomes much easier.
