When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.
There are many great reasons to slow down and chew your food.
Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.
Try eating without the TV, computer, phone, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.
This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savour and enjoy it?
Fancy the chew challenge?
Choose one meal today to be more aware of chewing your food... try being aware of chewing first 10, then 20, then 30 times before swallowing. Note if the food tastes different. Relax and smile at how hard this can be and the discomforts that come up - reassure that this is an experiment and fun!
Then choose a meal tomorrow and the next day and see how you feel after a week.