Stop and Chew Your Dinner
The Benefits of Slowing Down & Chewing More
-- By Liza Barnes, Health Educator
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.