In a previous post I discussed where digestion begins and the importance of activating the secretion of digestive juices through our brains. Today I’d like to point your attention to another phase, essential for our digestion, and which you are for sure aware about: chewing.
While chewing seems such a simple act, we are often guilty of neglecting it. Think about that: how often do you eat on the go or while focusing on your mobile phone, TV, computer or conversations (in the best case)? Chances are, you are prematurely swallowing the bolus (masticated food mixed with saliva).
Chewing, or mastication, is the act of breaking down food in smaller particles in such a way that:
the size of food particles is decreased so that it is easier to mobilise the food through the digestive tract
the food is mixed with saliva, which lubricates it and brings in enzymes to start the chemical breakdown
the surface area of the food is increased, facilitating the work of the digestive enzymes (first found in the saliva), which chemically break down food. This chemical breakdown also signals the digestive tract so that further secretion of hormones, enzymes and gastric juices takes place.
Chewing also acts as a delay factor as it takes the body about 20 minutes to recognise its feeling of satiety.
What does it mean?
When we swallow food prematurely, we are missing a chance for proper digestion:
a dry and unchewed bolus travels with more difficulty through the digestive tract, and this might lead to gas, bloating and abdominal pain
less surface area of the food is exposed to the action of digestive enzymes, making the chemical breakdown less efficient
the organs further down the digestive system might not be timely alerted and produce enough digestive enzymes/juices.
...and on top of that the feeling of satiety might also be delayed, leading to overeating!
Here some tips!
- how you can improve your digestions by chewing more
Be mindful!
Take in small portions and put down the cutlery in between bites
Stop to think and chew much longer passed the point you would normally swallow, up until food has lost its texture
Counting the number of times you chew might be helpful
Finish swallowing completely before taking the next bite.
Do you think you chew enough? Had you ever paid attention to it? Do you use any trick to remind yourself to chew properly?
I’d love to hear in the comments below!
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