Stop and Chew Your Dinner: The Benefits of Slowing Down While Eating

In this era of fast-paced everything, even the act of eating a meal has become something we can do on the run. Breakfast comes in bars, lunch can be eaten while speeding down the highway, and dinner is merely an accompaniment to the evening news, squeezed in between other pressing activities. Invariably, when eating plays second string to everything else, every meal becomes "fast food," as in eaten-very-fast food. If you find yourself wolfing down your meals in a hurry, you’re actually shortchanging yourself in more ways than you might think.

It turns out there’s a reason food tastes so good. You’re supposed to enjoy it—slow down and savor it, not just get it to your stomach as quickly as possible. Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you glaze over it, just chewing the minimum amount of times necessary to get the food down your esophagus, you’re actually compromising this process. And it’s a mistake many people make.

If you try to imagine swallowing a whole piece of pizza, it’s easy to see why chewing is necessary. But besides breaking up your food into manageable chunks, there’s another good reason to put in the effort and chew. The saliva that coats your food as you chew actually contains digestive enzymes that begin to digest your food before you even swallow it. The enzymes alpha-amylase and lingual lipase begin digesting carbohydrates and fats, reducing the amount of work for which the stomach will be responsible. And it isn’t just a nice gesture. If food fragments are swallowed un-chewed, not only do nutrients remain locked in the fragments, but these fragments create an environment in the colon that is conducive to digestive distress—bacterial overgrowth, gas and bloating. 

For food particles to even leave your stomach though, the "gates" of the stomach, the pyloric sphincter, must open. Conveniently, chewing also aids in this process, signaling this event. And speaking of signals, just seeing your food causes your brain to send signals to the pancreas and stomach to secrete digestive acids and enzymes that are essential to digestion. And the longer your food has contact with your taste and smell receptors—the longer you chew each bite—the stronger these signals become. Strong signals mean more digestive molecules, less indigestion, less acid reflux and superior nutrient absorption.

Chewing your food thoroughly and eating your meals more slowly has another benefit. It might shrink your waistline—and not just because you’ll have less bloating and indigestion. Eating more slowly gives your body a chance to tell your mind that it’s full, so that you stop eating before you go overboard.

Here are some practical tips for chewing more thoroughly and eating more slowly:
  • Give yourself enough time to eat—at least 20-30 minutes just to eat the meal, plus additional time to prepare it.
  • Don’t eat amidst distractions, like the TV, computer, or while driving.
  • Be fully present while you eat. Notice the smell, temperature, texture, color and subtle flavor differences of each food you consume.
  • Take smaller portions, taking a break before refilling.
  • Put your fork down after each bite.
  • Eat mindfully, chewing each bite as many times as necessary to pulverize any texture.
  • If you’re eating in a group, be aware of the speed at which others are eating. Challenge yourself to be the last to finish.
Besides all of the physical benefits, perhaps the most pleasant benefit of all is that, if you allow yourself to slow down and chew, you’ll enjoy your food much more.
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Member Comments

My mom is a slow eater and I try to follow her example! Report
Thanks Report
thank you Report
Eat slowly now. Report
Thanks. Report
Thank You...……….. Report
I have always been a fast eater. I need to work on this better. Report
This was the secret to the start of my weight loss Report
Common sense but then that ain't so common! Report
It does the tummy good! Report
Mindful eating is very important to our overall wellbeing Report
I must work on this. I know I sometimes eat too quickly. Report
my son said they only get a few minutes to eat in boot camp. how unhealth of a habit to teach. Report
I eat pretty slow because my digestive system has never let me eat fast, otherwise, I get sick and feel like I need to expel my food~ Report
I am a very slow eater. When we go out with others, as they finish their meal, I am half done. I request a box and then have a meal for the next evening. Report


 

About The Author

Liza Barnes
Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.