ISLAMABAD (The COW News Digital) Medical experts continue to stress the importance of chewing food slowly and thoroughly, a habit supported by science for its wide range of health benefits.
According to health specialists, the process of digestion begins in the mouth, making chewing a crucial step for overall well-being. Teeth break food into smaller particles, reducing the workload for the stomach and intestines. Saliva, which contains the enzyme amylase, begins breaking down starch even before food reaches the stomach. If food is swallowed in large chunks, the stomach is forced to work harder, which can lead to indigestion and discomfort.
Another major benefit of proper chewing is improved nutrient absorption. Well-chewed food mixes thoroughly with saliva, allowing essential nutrients such as vitamins, minerals, and proteins to be absorbed more effectively by the body. In contrast, large, unchewed pieces may pass through the digestive system partially undigested, causing vital nutrients to be wasted.
Experts also link slow, mindful chewing with better weight management. It takes about 15–20 minutes for the brain to signal that the stomach is full. Eating too quickly often leads to overeating before the brain receives this signal, which can contribute to weight gain and obesity over time.
Thorough chewing also helps prevent gas, acidity, constipation, and bloating by making it easier for the stomach and intestines to break food down. In addition, the act of chewing stimulates saliva production, which not only aids digestion but also helps clean the mouth, balance acidity, and reduce harmful bacteria. Hard foods such as fruits, vegetables, and nuts naturally exercise the gums and jaw muscles, promoting better oral health.
Experts further note that eating slowly and chewing thoroughly can calm the nervous system, turning meals into a form of mindful eating. This practice is associated with reduced stress and improved mental focus during meals.
Doctors recommend taking small bites, chewing each mouthful 20–30 times, and avoiding distractions like television or smartphones while eating. They say this simple practice can lead to long-term improvements in digestion, weight control, and overall physical and mental health.
