Digestion Begins in the Mouth
Written by Heather Hippensteel
It’s no surprise to anyone who knows me that I inhale my food. People are always telling me to slow down and my mother will usually force me to put my fork down between bites. I attribute this ravenous behavior to always being hungry, wanting to eat as much food as possible, and also to rushing or multitasking and needing to get on to my next activity. I’m not the only one who falls victim to a busy lifestyle, so let’s talk about one that doesn’t deprive your body from proper digestion! Digestion begins with mastication: the chewing of food.
I am speaking to myself as much as anyone else when I say that it’s important to slow down and chew every bite. It not only is critical to ensure better digestion, but it also enhances nutrient absorption and energy production. More chewing means more saliva, creating more digestive enzymes, which means less strain on your esophagus, stomach, and small intestine.
According to Hertiage Integrative HealthCare, “When you chew your food properly, your body releases digestive enzymes in the stomach that help to break down food so that your body can convert it into energy. When food isn’t digested properly, you could suffer from digestive issues such as indigestion, heartburn, constipation, headache and low energy.”
Here are some tips to ensure you are chewing your food properly:
- Take smaller bites
- Chew slowly and steadily
- Chew until your mouthful of food is liquefied or lost all of its texture
- Finish chewing and swallowing completely before taking another bite of food
- Wait to drink fluids until you’ve swallowed
- And my mother’s own advice – put your fork down between bites
Chewing your food properly also allows for a fuller, more satisfied feeling with less food consumption. It takes about 20 minutes for your brain to send a signal that you are feeling full, so if you slow down your food intake, you will likely feel satisfied and consume fewer calories. That’s another reason to not wolf down your food!
Good habits start with small changes, so start with something manageable. Maybe it’s one meal a day to start where you sit down without distractions and enjoy your food and savor each bite. Gradually, challenge yourself to slow down and chew your food completely before swallowing.
References
http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx
http://www.webmd.com/diet/features/slow-down-you-eat-too-fast