Should You Really Chew Your Food 32 Times?

Chewing food is done without much conscious effort and is almost automatic. After a while, when you sense that your food has been chewed enough, you swallow that mouthful and start with another.

Paying more attention to the way you chew, how long you chew and how thoroughly you chew, may be a simple way to improve your health.
Did you know that people who are obese, tend to chew less and for shorter periods than those who are a normal weight?

Research also shows that increasing the number of times that you chew before swallowing reduces meal size by up to nearly 15%, which researchers believe might be an effective strategy to help with weight management.

Taking longer to eat a meal and taking more time between bites of food can also an important weight loss strategy.

Chewing is the first step in your digestive process. Chewing breaks your food down from large pieces into smaller particles that are more easily digested and allows your intestines to absorb nutrients more efficiently from the food particles as they pass through.

It takes about 20 minutes for your brain to signal to your stomach that you’re full. This is why people feel fuller when they eat slowly. You also may consume about 10% fewer calories you eat at a slow pace.

How Many Times Should You Chew Each Bite?

You may have heard to chew your food 32 times before swallowing. Is this really the “magic” number? There are many theories about how many times you should chew each piece of food.

The amount of chewing any given food requires will vary depending on its type and texture, but the “32 times” rule can steer you toward chewing more, which is a good choice for most people.

Instead of strict counting, try these steps:

1. Eat in a relaxed, non-distracted environment; eating on the run or while you’re working or watching TV is not conducive to proper chewing.
2. Take smaller bites of food to begin with (it’s easier to chew smaller morsels)
3. Chew slowly and steadily
4. Chew until your mouthful of food is liquefied or has lost all of its texture
5. Finish chewing and swallowing completely before taking another bite of food
6. Wait to drink fluids until you’ve swallowed.

Aside from the potential health benefits, chewing properly helps you to really enjoy your food. If you rush through your meal with hardly any chewing, you’re not really tasting or enjoying the food. When you take the time to properly chew, it forces you to slow down, savor each morsel and really taste all the flavors your food has to offer.

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