{"id":21832,"date":"2020-11-07T00:04:39","date_gmt":"2020-11-07T00:04:39","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=21832"},"modified":"2022-05-27T22:23:29","modified_gmt":"2022-05-27T22:23:29","slug":"how-many-times-are-you-supposed-to-chew-your-food","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-many-times-are-you-supposed-to-chew-your-food\/","title":{"rendered":"How Many Times Are You Supposed to Chew Your Food?"},"content":{"rendered":"Everybody\u2019s got to eat, and it&#8217;s no surprise that chewing is an essential part of that process. With that in mind, how many times are you supposed to chew your food? Also, should you always strive for a specific number?\r\n\r\nBelow, we look into the science of chewing as it relates to your health, as well as explore the notion that there&#8217;s an ideal number of chews.\r\n<h2>Does chewing your food help with digestion?<\/h2>\r\nMany people don\u2019t realize that <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\" target=\"_blank\" rel=\"noopener noreferrer\">digestion begins in the mouth<\/a>. Chewing is part of the first way our bodies break down food for energy.\r\n\r\nA combination of enzymes contained in our saliva, plus the motion of chewing and grinding up food in our mouths, helps break food into small pieces. Those pieces then travel through the esophagus into the stomach.\r\n\r\nBy this time, the food has already started to break down into its many parts, including:\r\n<ul>\r\n \t<li>macronutrients (fat, carbohydrates, <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, water)<\/li>\r\n \t<li>vitamins<\/li>\r\n \t<li>minerals<\/li>\r\n<\/ul>\r\nFrom there, it travels into the small intestine, where nutrients continue to be absorbed.\r\n\r\nLastly, the digested food enters the large intestine, where it ultimately <a href=\"https:\/\/www.humnutrition.com\/blog\/what-different-types-of-poop-mean\/\" target=\"_blank\" rel=\"noopener noreferrer\">turns into waste<\/a> to make its exit from the body.\r\n\r\n<img data-dominant-color=\"938271\" data-has-transparency=\"false\" style=\"--dominant-color: #938271;\" decoding=\"async\" class=\"size-full wp-image-21872 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/11\/how-many-times-should-you-chew-your-food-before-swallowing-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman chewing her food slowly and practicing mindful eating\" width=\"770\" height=\"492\" \/>\r\n<h2>How many times are you supposed to chew your food?<\/h2>\r\nYou may have heard that chewing your food 32 times is best. But where did this idea come from, and is there evidence to support it?\r\n\r\nThis number originated from a man named Horace Fletcher, a popular food- and health-faddist who stated that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9693596\/\" target=\"_blank\" rel=\"noopener noreferrer\">chewing 32 times could prolong life<\/a>. Yet peer-reviewed studies on this concept, aka Fletcherism, are scarce.\r\n\r\nFurther, studies included below cite both 35 and 40 chews as the magic number. But later, we&#8217;ll get to how essential a specific chew count really is.\r\n<h2>Can you lose weight by chewing your food more?<\/h2>\r\nDespite the lack of conclusive evidence on the overall efficacy of Fletcherism, findings from a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0195666311000547?via%3Dihub\" target=\"_blank\" rel=\"noopener noreferrer\">2011 study<\/a> support his doctrine \u201cby showing that higher chewing counts per bite or mouthful reduce food intake.\u201d Further, the study notes that prolonged chewing may be a part of a good strategy for <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a>.\r\n\r\nHowever, it&#8217;s worth noting that the study investigated only a low sample size and didn&#8217;t support longevity claims.\r\n<h3>Chewing Slowly Can Promote Satiety<\/h3>\r\nNext, while no specific number of chews will cause weight loss directly, the practice may increase awareness of your body\u2019s hunger and fullness cues.\r\n\r\nYour stomach and brain communicate all the time. That\u2019s how your brain lets you know it\u2019s time to eat, and similarly communicates when you&#8217;re full.\r\n\r\nHowever, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2829242\/\">leptin<\/a>\u2014the hormone responsible for letting your brain know you&#8217;re full\u2014takes about <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2710609\/\">twenty minutes<\/a> to reach your brain <em>after<\/em> your stomach is full. That means your stomach can be full and you may not realize it until you&#8217;ve eaten past the point of fullness. This may result in overeating and therefore over-consuming calories, which can lead to weight gain.\r\n\r\nBased on this idea, chewing slowly can <a href=\"https:\/\/www.humnutrition.com\/blog\/satiating-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">promote satiety<\/a> while requiring fewer calories to get there.\r\n\r\nThe interesting part is there&#8217;s some research to back this up.\r\n<h3>What Studies Say<\/h3>\r\nA <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/94\/3\/709\/4411851\" target=\"_blank\" rel=\"noopener noreferrer\">2011 study<\/a> found that significantly overweight participants ingested a higher quantity of food and chewed fewer times per gram of food. It also found that the subjects ingested less when they were asked to chew 40 times versus 15.\r\n\r\nThis would suggest that chewing more leads to consuming fewer calories. The sample size of this study is small, though, so these results aren&#8217;t conclusive. Everybody is different, so a study conducted on 30 people can\u2019t definitively prove much\u2014but it does provide helpful insights.\r\n\r\nOn top of that, another study found that people who ate slowly had <a href=\"https:\/\/academic.oup.com\/jcem\/article\/95\/1\/333\/2835331\" target=\"_blank\" rel=\"noopener noreferrer\">increased satiety hormones<\/a>.\r\n\r\nLastly, a much larger study consisting of 2,500 middle-aged women shows that faster self-reported\u00a0 eating speed is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21802566\/\" target=\"_blank\" rel=\"noopener noreferrer\">related to a higher BMI<\/a>. And while a higher BMI isn&#8217;t inherently negative, this correlation suggests that eating too quickly can increase caloric intake and promote weight gain.\r\n\r\nIn sum, all of the information these studies present supports the notion that eating slowly can successfully help with weight management. Still, be sure to talk to your doctor or a registered dietitian before trying a new weight loss regimen.\r\n\r\n<img data-dominant-color=\"716864\" data-has-transparency=\"false\" style=\"--dominant-color: #716864;\" decoding=\"async\" class=\"size-full wp-image-21883 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/11\/why-should-we-chew-our-food-properly-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Daughter feeding her dad veggies to illustrate why we should chew our food properly\" width=\"770\" height=\"489\" \/>\r\n<h2>What happens when you don&#8217;t chew your food properly?<\/h2>\r\nChewing your food thoroughly ensures that it&#8217;s safe to swallow. It also ensures that it&#8217;s had enough time to break down for easier <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>.\r\n\r\nNot chewing your food properly can not only cause digestive problems, but can also be hazardous. If you eat too quickly and don&#8217;t chew your food enough, the food you swallow risks being too large, which can then block your airway and lead to choking.\r\n\r\nPoorly chewed food can also cause:\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-size: 1rem;\">gas<\/span><\/a><\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a><\/li>\r\n \t<li>upset stomach<\/li>\r\n \t<li>acid reflux<\/li>\r\n \t<li>indigestion<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-prevent-heartburn\/\" target=\"_blank\" rel=\"noopener noreferrer\">heartburn<\/a><\/li>\r\n<\/ul>\r\n<h2>The Importance of Mindful Eating<\/h2>\r\nWe\u2019ve seen so far that being mindful of how much you chew may lead to eating less. We&#8217;ve seen that it may also promote weight loss. However, taking this process deeper and altering your mindset can produce similar results while still promoting a healthy relationship with food.\r\n\r\n<a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-mindful-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mindful eating<\/a> can help you feel more satisfied, and as a result, you won&#8217;t feel the need to consume as much food. Also, since it&#8217;s necessary to create a caloric deficit to lose weight, this eating approach may help you reach this goal.\r\n\r\nNext, consider how focusing on a number may negatively impact your overall relationship with food. Aiming for a specific number of chews may create stress or overwhelm during mealtimes. Plus, for many, it may be difficult to maintain as a long-term habit.\r\n\r\nThat said, instead of fixating on how many times you should chew your food,\u00a0finding ways to be more mindful when you eat may be more realistic for most.\r\n\r\n<img data-dominant-color=\"948a7e\" data-has-transparency=\"false\" style=\"--dominant-color: #948a7e;\" decoding=\"async\" class=\"size-full wp-image-21871 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/11\/How-to-Eat-Mindfully-Chew-Count-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Group lunch outdoors with tips for mindful eating, such as no phones at the table and portioning out food\" width=\"770\" height=\"471\" \/>\r\n<h2>3 Tips on How to Eat Mindfully<\/h2>\r\nConsider the following tips that are more likely to become sustainable habits and promote a healthy relationship with food:\r\n<h3>1. Ditch Screens While You Eat<\/h3>\r\nEating at a table without distractions from screens will help you be more conscious of what you are eating. You&#8217;ll also be more likely to eat slowly, thus giving your body more time to digest and promoting fullness sooner.\r\n\r\nFurther, eating slowly with a friend or co-worker will not only help you be more present in real life (instead of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-i-quit-social-media\/\" target=\"_blank\" rel=\"noopener noreferrer\">scrolling Insta<\/a>, which many of us are guilty of), but also help you create healthy habits around eating by causing you to eat more slowly.\r\n<h3>2. Portion out your food into a plate or bowl<\/h3>\r\nEating straight from the bag or container makes it easy to eat mindlessly and not pay attention to your fullness cues.\r\n\r\nInstead, portion out your food onto a plate and go back for seconds if you&#8217;re still hungry.\r\n<h3>3. Always listen to your body<\/h3>\r\nEating well isn&#8217;t about restriction, but rather about learning to be in tune with what your body\u2019s needs are. These needs change from day to day, and even over the course of a day.\r\n\r\nTaking steps to be intentional at mealtimes is a good way to honor your body. Whether you choose to focus on a certain number of chews or not, what&#8217;s most important is that you tune into your body&#8217;s needs.\r\n<h2>The Bottom Line<\/h2>\r\nAs we saw above, chewing your food up to 32, 35, or 40 times before swallowing may promote satiety and help reduce food intake. Yet overall, it&#8217;s more important to chew food fully and slowly than it is to fixate on reaching a specific number of chews.\r\n\r\nChewing is an essential part of digestion, and n<span style=\"font-size: 1rem;\">ot chewing enough can cause discomfort. Chewing too little can also lead us to over-consume calories, which may result in weight gain. Multiple studies support the idea that chewing slowly can help you eat fewer calories, which is good news if weight management is a concern.<\/span>\r\n\r\nLast but not least, focus on being more intentional and present at mealtimes. Doing so can promote a healthy relationship with food by avoiding any stress brought on by hyper-focusing on chewing.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9eb7ccd0-7ec8-11f0-9a79-07ea27649491.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2851 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Everybody\u2019s got to eat, and it&#8217;s no surprise that chewing is an essential part of that process. With that in mind, how many times are you supposed to chew your food? Also, should you always strive for a specific number? Below, we look into the science of chewing as it relates to your health, as [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":21869,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,816],"tags":[263,863,431,212],"coauthors":[],"class_list":["post-21832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-digestion","tag-digestive-health","tag-healthy-habits","tag-mindfulness","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Times Are You Supposed to Chew Your Food? | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"How many times should you chew your food for proper digestion and weight management? 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