We often think about what we eat, but how we eat matters too. Chewing is the very first step of digestion, and taking your time with each bite may help your body make the most of your food.
Why chewing matters
When you chew, you break food into smaller pieces and mix it with saliva, which contains enzymes that begin to break down starches. Smaller pieces give your digestive system more surface area to work with. This may help your body absorb nutrients from some foods more easily.
Chewing thoroughly can also help digestion feel more comfortable for many people.
Slowing down
Eating slowly has other benefits too. It gives your body time to register that you’re full, and it helps you actually enjoy your food. Many people find that meals feel more satisfying when they slow down.
The role of calm
How you feel while eating can matter. When you’re rushed or stressed, digestion may feel less comfortable. Eating in a calmer state, even for a few minutes, can make mealtimes more pleasant.
Mindful chewing: a simple practice
- Pause before eating. Take a breath and look at your food.
- Take a smaller bite. Put your fork down between bites.
- Chew slowly. Notice the textures and flavours as they change.
- Swallow, then pause. Take a moment before your next bite.
- Notice fullness. Check in with your body halfway through the meal.
You don’t need to count chews. Simply chewing until your food is soft and well broken down is enough.
Making it realistic
Not every meal can be slow and peaceful. That’s okay. Even one mindful meal a day, or the first few bites of each meal, can make a difference.
A note of care
If digestive discomfort or difficulty chewing or swallowing doesn’t settle, please get it looked at; your body deserves that care.
How little is enough
At your next meal, try chewing the first five bites slowly and mindfully. Notice the flavours and how you feel.
For more, read mindfulness with eating.
For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.
Wow, the part about absorbing on 20% of your food’s nutrients when your stressed was news to me! How fascinating… our brains and digestive systems are more linked up than I could have imagined.
Thank you for sharing this, I was thoroughly intrigued.