C H E W M O R E
Did you know chewing your food is one of the easiest habits that you can do to improve your digestion?
Chewing is the first step in the digestive process. The amount food is broken down impacts the ability of other organs to break down, absorb, and illuminate nutrients/toxins. If food is not properly broken down, larger pieces move through the body and can have negative short term (and eventually long-term) effects on your health.
Chewing your food can help reduce a number of digestive discomforts:
Irritable bowel syndrome
Allergy/food sensitivity symptoms
Longer term outcomes include (but are not limited to):
Malabsorption of minerals: Calcium, Iron, Magnesium and Zinc (may to deficiencies)
Dysbiosis (imbalance of good and bad bacteria in your gut)
Did you know your saliva has anti-biotic effects?
Lysosomes in the saliva can kill bacteria ingested from food and can help improve your defense (the more you chew, the more saliva is released). This also helps to reduce the amount of bad bacteria that travels to your gut, which can lead to an immune response, inflammation, allergic reactions, dysbiosis, etc.
It is recommended to chew your food up to 50 times per bite (but who has time for that). Chewing 15 to 20 times for each bite allows enough enzymes to be secreted to help break down food and tell other organs that food is coming, which can help to decrease digestive discomfort. Chewing food more increases the amount of time eating, which can increase satiety (fullness feeling) and may indirectly promote weight loss.
Tips to chewing your food for better digestion:
Eat undistracted (T.V., driving)
Eat mindfully (think about the flavors and textures)
Put the fork down between bites
Finish chewing and swallowing before taking another bite
Chew 15 to 20 times for each bite
Swish soups and smoothies around in your mouth
Eat food you enjoy!