In today’s fast-paced world, we’re often juggling work, home life, family, friends, and personal activities.
This constant hustle can extend to our mealtimes, leading many of us to eat quickly and inadequately chew our food.
However, this seemingly harmless habit can have significant implications on our digestive health.
Adrienne Benjamin, a Nutritionist at ProVen Biotics, reveals five surprising signs that you might be chewing your food incorrectly and how this could be affecting your gut health. Plus, she offers tips to improve your eating habits.
Digestive Issues
“One of the first signs that you might not be chewing your food properly is bloating, gas, and constipation.
When food reaches the small intestine, enzymes from the pancreas and bile from the gallbladder help break it down.
However, if food isn’t well-chewed, it arrives in the stomach and intestines in larger particles that are more difficult to break down and can ferment in the gut.
These large particles can be absorbed through the gut as incompletely broken down particles, leading to these digestive issues,” Benjamin explains.
Heartburn
Improper chewing can contribute to heartburn or acid reflux. Benjamin says, “When food is not adequately broken down in the mouth, larger chunks are taken into the oesophagus and travel to the stomach, causing the digestive system to work harder.
This can lead to the need to produce additional stomach acid and may also cause physical digestion problems in this area, resulting in food travelling back up from the stomach and causing symptoms of indigestion.”
Not Absorbing Nutrients
“Whilst chewing is considered the first step in the digestive process, we actually start to produce saliva and digestive enzymes in what is known as the ‘cephalic’ phase of digestion, which is initiated by the sight and smell of the food as we prepare it and anticipate eating it.
Suppose you are not experiencing this phase and are also not chewing your food well. In that case, your body may struggle to break down essential macronutrients such as carbohydrates, proteins, and fats into small enough particles for absorption, potentially leading to deficiencies in both these macronutrients and the micronutrients (vitamins and minerals) they contain,” Benjamin states.
Over-Eating
“If you are eating too quickly and perhaps mindlessly—for example, when in the car or whilst doing something for your children—this can lead to a lack of time for your brain to register fullness, leading to overeating.
This can result in feeling bloated and sluggish, and also increases the risk of weight gain and associated health issues over time,” Benjamin warns.
Lack of Enjoyment
“Rushing through meals can diminish your overall eating experience. When you don’t take the time to chew your food properly, you can miss out on all the flavours and textures that make each meal enjoyable, taking the pleasure out of eating.
Chewing more slowly and taking time to enjoy each meal will improve your connection to the food you are eating, making it more enjoyable, satisfying, and nourishing,” says Benjamin.
Tips for Better Chewing and Digestive Health
“To support your digestive health, take smaller bites and chew each mouthful 20-30 times to help break down food more thoroughly.
Practice mindful eating by focusing on the texture and flavour of each bite. Ensure you’re not distracted whilst eating.
Turn off devices, sit down to eat your meals, and slow down your eating by putting down your cutlery between bites and savouring each mouthful of food.
Take a probiotic every day to help support your gut microbiome with additional live bacteria to help maintain the balance of the bacteria in your gut and enable proper utilization of your well-digested food.
ProVen Biotics 25 Billion, £17.95, is a high-strength probiotic packed with 25 billion live bacteria per two capsules to support your gut,” advises Benjamin.