Learn why not chewing your food enough could be messing with your digestion.
But your parents were actually on to somethingwhether or not they knew exactly why.
), what happens when you don’t, and simple strategies to improve your chewing habits.
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Why Is Chewing Important for Digestion?
Saliva contains enzymes like amylase and lipase, which break down carbs and fats, respectively.
How Many Times Should You Chew Your Food?
Aside from the obvious choking hazard (yikes!
Heartburn
Anyone who’s struggled with heartburn knows it’s not a fun sensation.
As mentioned, chewing triggers the production of hydrochloric acid in the stomach.
This gets the stomach ready to break down food.
Digestive Troubles
Insufficient chewing is bad news for the gut.
Both components further break down food, but they can only do so much.
“This cancause bloating, gas, indigestion, [or]constipation,” says Salazar.
Disinterest in Food
Chewing too quickly can hinder the sheer pleasure of eating.
Food should not be piled high onto your fork or falling off the sides.
Smaller bites are key to chewing your food thoroughly.
Next, close your mouth and begin chewing slowly and with intention.
Take your time on each bite and remind yourself to slow down if you start to eat too quickly.
Use your tongue to move around the food while chewing to ensure each bit is completely chewed.
Also, it’s important to refrain from drinking any liquids or eating another bite until you have swallowed.
From there, you might make simple adjustments to develop healthier chewing habits.
Here are some simple tips to help you get started.
Patricia JJ, Dhamoon AS.Physiology, Digestion.
2022
Your Digestive System & How it Works.
National Institute of Diabetes and Digestive and Kidney Diseases.
December 2017.https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works
Oklahoma State University Extension.Carbohydrates in the diet.
Patricia JJ, Dhamoon AS.
“Physiology, Digestion.“StatPearls.
2022
America Heart Association.What is metabolic syndrome?
