Articles by Dr. Erdman are for informational purposes, and are not to be taken as specific medical advice.
You’ve probably heard many a parent telling their children to
stop eating so fast, slow down and chew your food. I used to hear it all the
time growing up. I think I could have been done with my plate of food before
Mom and Dad even started! I was in a hurry to get back outside and play.
Have you ever noted how people around you eat when you are at
a restaurant? Some eat slow and talk
their way through a meal, while others are all business, get it in and get it
down! I’ve often heard it said you should chew each bite 25 times. Whoever came
up with that, I have no idea, but it sounds a bit like over kill to me. At that
point why not just puree it?
Believe it or not, there really are physiological and
psychological reasons to chew your food properly. What is properly chewing a
bite of food? Well, I haven’t found anything to be too dogmatic about, and the
amount each food needs masticated (chewed) obviously depends on what it is. It
is not necessarily how many times you chew each bite, but how each morsel taken
in ends up before you swallow it. Eating on the run or in front of the TV is
not conducive to good food processing. Unfortunately, short school lunch
periods and half hour lunches at work tend to force us into fast eating and a
bad habit. You should eat purposefully, taking smaller bites, chewing slow and
steady, and fully breaking down each bite until it has lost its basic texture. You
need to finish chewing and swallow completely, prior to taking another bite. Do
not wash your food down with liquid. That is not to say don’t drink with your
meal, just don’t chew half way and wash it down with drink.
When you completely chew your food, more nutrients and energy
are absorbed from the food. Your stomach and intestines have less work to do to
procure the necessary nutrients. It also helps prevent improperly digested food
from entering your system. “Particle size [affects the] bioaccessibility of the
energy of food that is being consumed. The more you chew, the less is lost and
more is retained in the body,” says Dr. Richard Mattes, a professor at Purdue
University. When the particles you swallow are smaller, less large particles
enter the intestines. When large particles remain undigested into the
intestines, bacteria must break them down. This is a putrefying process that
can then cause gas, bloating, diarrhea, constipation, cramping and abdominal
pain.
By chewing thoroughly, the longer it takes you to finish a
meal. This is a good thing, because, ultimately, it will allow you to eat less
food and still feel full. Why? Because your system takes time for your brain to
signal your stomach that it is full. Science has shown that people who eat more
slowly generally consume 10% fewer calories.
By eating more slowly and chewing more thoroughly, the food
is exposed to more saliva. Saliva is filled with enzymes that start the
digestion process. It also lubricates your food, so it’s easier on the esophagus.
Besides, when you rush through a meal with hardly any
chewing, you’re not tasting the food or enjoying it. Both of which are good
psychological outcomes of consuming food.
There is one other aspect of chewing that I must touch on,
and that is chewing for no reason, while you are not consuming food. Yes, I’m
talking about the constant chewing of gum some people are addicted to. When you
chew, your body sends signals to your brain that food is about to enter the
body. Enzymes and stomach acids are ramped up, yet no food shows up. This
causes stomach bloating, overproduction of stomach acid, and can reduce your
ability to produce sufficient digestive secretions when food does show up in
the stomach. Excessive gum chewing can also cause mechanical muscle imbalances
in the jaw, leading to a painful TMJ pain. Generally gum chewing should be
avoided on a regular basis. Chewing gum occasionally for better breath or after
a meal to help clean the teeth when you can’t do proper oral cleaning is one thing, but chewing gum constantly is not a
habit I would recommend.
Let this information be a simple reminder to slow down, enjoy your food, and reap the benefits of better health by doing so.