Maintaining a healthy gut and biome can have various positive impacts on the body, such as aiding digestion, supporting energy levels, and potentially even influencing personality traits. Many individuals, particularly amongst the Gen Z and millennial population, have turned to gut health hacks in an effort to alleviate chronic stomach issues. This often involves consuming nutrient-dense, plant-based meals and beverages to support overall gut health. However, according to experts, the way we eat may be just as important as what we eat.
Registered dietitian and nutritionist Megan Rossi explains that proper digestion begins in the mouth, where food is physically broken down and enzymes in saliva chemically begin to break down food. By not chewing enough, individuals may experience digestive issues such as diarrhea, gas, bloating, constipation, and abdominal pain. In addition, chewing food more thoroughly is essential for extracting maximum nutrients from what we consume, benefiting overall gut health. Research has shown that increasing the number of chews per bite can lead to improved nutrient absorption.
In addition to aiding digestion and nutrient absorption, mindful chewing can also play a role in weight loss by helping individuals recognize when they are full and preventing overeating. By being more aware of the food in their mouths, individuals are more likely to eat mindfully, leading to a more enjoyable eating experience and better understanding of their hunger cues. This can be particularly beneficial for individuals looking to lose weight or maintain a healthy weight.
To encourage more mindful chewing habits, Rossi suggests focusing on the first two mouthfuls of every meal. While it may be unrealistic to chew every bite 30 times, starting small by focusing on the initial mouthfuls can help build the habit of chewing more mindfully. By gradually increasing the number of chews per bite over time, individuals can form better chewing habits that may positively impact their overall gut health and digestion. Even just adding a few extra chews per mouthful can create a foundation for better habits in the long run.
Practicing mindful chewing can be beneficial for overall gut health and digestion, as well as potentially aiding in weight loss efforts. By increasing the number of chews per bite and focusing on the first few mouthfuls of each meal, individuals can develop better habits and improve their digestion. Implementing small changes, such as counting chews and gradually increasing the number per bite, can lead to long-term improvements in gut health and overall well-being. Ultimately, prioritizing mindful chewing can have a positive impact on various aspects of health and help individuals better understand their body’s needs.
