In today’s fast-paced society, our daily routines can leave us always on the move. From juggling work commitments to managing home life and trying to find room for family, friends and personal activities, it can feel like we’re always racing against the clock.
This often extends to meals, with many of us opting for quick, hurried bites that we don’t chew thoroughly rather than eating calmly – and this seemingly harmless habit can have serious consequences for our digestive health. Adrienne Benjamin, nutritionist at ProVen Biotics, has outlined five perhaps surprising and easy-to-correct signs that you might be chewing your food incorrectly and how this could be affecting your gut health, along with tips for improving your eating habits.
Digestive problems
Adrienne said: “One of the first signs that you’re not 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 chewed properly, it will reach the stomach and intestines in larger particles that are harder to break down and can ferment in the gut. Large particles can be absorbed through the gut as particles that aren’t fully broken down, leading to these digestive problems.”
Acidity
Adrienne says, “Improper chewing can contribute to heartburn or acid reflux. When food is not broken down properly in the mouth, larger pieces pass up into the esophagus and travel to the stomach, causing the digestive system to work harder. This can create the need to produce more stomach acid and can also lead to physical digestion issues in this area, causing food to come back up from the stomach, leading to indigestion symptoms.”
Does not absorb nutrients
Adrienne said, “While chewing is considered the first step in the digestive process, we actually start producing saliva and digestive enzymes in what’s known as the “cephalic” phase of digestion, which is triggered by the sight and smell of food as we prepare it and anticipate eating it. If you’re not experiencing this phase and also aren’t chewing your food well, your body may have difficulty breaking down essential macronutrients like carbohydrates, proteins, and fats into particles small enough for absorption, which can lead to deficiencies in both these macronutrients and the micronutrients (vitamins and minerals) they contain.”
Eat excessively
Adrienne said: “If you eat too quickly and perhaps without thinking, for example when you’re in the car or while doing something for your children, this can result in your brain not having time to register the feeling of fullness, leading to overeating. This can lead to a feeling of bloating and listlessness, and also increases the risk of weight gain and associated health problems over time.”
Lack of enjoyment
Adrienne said: “Eating in a rush can detract from your overall eating experience. When you don’t take the time to chew your food thoroughly, you can miss out on all the flavours and textures that make each meal enjoyable, which takes away from the pleasure of eating. Chewing more slowly and taking the time to enjoy each meal will improve your connection with the food you’re eating, making it more enjoyable, satisfying and nutritious.
“To promote digestive health, take smaller bites and chew each bite 20 to 30 times to help break down food better. Practice mindful eating by focusing on the texture and flavor of each bite. Make sure you are not distracted while eating.
“Turn off your devices, sit down to eat and eat more slowly by putting down your cutlery between bites and savouring every bite. Take a probiotic every day to help support your gut microbiome with extra live bacteria to help maintain the balance of bacteria in your gut and allow for proper utilisation of well-digested food. ProVen Biotics 25 Billion, £17.95, is a high potency probiotic packed with 25 billion live bacteria per two capsules to support your gut.”
