What is the optimal way to chew food? Experts explain the appropriate duration and key benefits

There is no fixed number of chews that suits all types of food, contrary to popular belief, according to gastroenterologist Rashmi Advani.

Advani explained that chewing represents the first stage of the digestive process, as it breaks food down into smaller particles that mix with saliva, which contains enzymes that help start breaking down some of its components before it reaches the stomach.

Chewing also contributes to coordinating the act of eating with the signals exchanged between the brain and the digestive system; therefore, she advises chewing food well until it becomes soft and easy to swallow.

For harder foods, Advani recommends chewing a bite about 20 to 30 times, emphasizing that the number varies depending on the nature of the food, and that the primary goal is to break it down well before swallowing, rather than adhering to a specific number every time.

Instead of focusing solely on the number of chews, experts advise paying attention to the speed of eating, as research indicates that eating slowly may help enhance the feeling of fullness.

In a study published in 2018, participants who took 24 minutes to eat their meals felt fuller after eating compared to those who finished their meals in just 6 minutes.

The slow-eating group also recorded a greater decrease in levels of the hormone ghrelin, known for its role in stimulating hunger.

Kyle Staller, a gastroenterologist and director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital, said that eating slowly and chewing well help facilitate the digestive process.

He explained that the stomach expands to accommodate food, then its contractions work to break it down, mix it, and push it toward the small intestine, noting that chewing well reduces the size of particles the stomach needs to process, which may be especially beneficial for people suffering from digestive problems or delayed gastric emptying.

He added that slowing down eating may help reduce bloating for some people, but evidence regarding its effect on other problems, such as constipation, remains limited.

Advani recommends allocating between 15 and 20 minutes for a meal, instead of rushing to eat, while pausing for short periods between bites and setting utensils aside from time to time.

This approach may help in noticing satiety signals before continuing to eat, and gives a person a better chance to assess their need for more.

The specialist also advises stopping in the middle of the meal to assess the feeling of hunger and fullness, and paying attention to the body's signals instead of continuing to eat automatically.

She also stresses the importance of avoiding distractions, such as browsing the phone while eating, and focusing on taking small bites and chewing them well.

The importance of chewing is not limited to digestion and the feeling of satiety, but plays a fundamental role in safe swallowing, especially for the elderly and people suffering from swallowing disorders.

Staller explained that the muscles of the mouth and throat coordinate the movement of food toward the esophagus, but weakness in these muscles or not breaking down food well may increase the likelihood of food or liquids entering the airway, a condition known as pulmonary aspiration.

A recurring feeling of difficulty swallowing may be an indicator of a condition known as "dysphagia," which may be associated with complications including choking and food entering the lungs and causing infections.

Therefore, chewing food well and eating meals calmly may help reduce some risks, but they do not replace medical evaluation when difficulty swallowing recurs or there is a feeling that food is stuck in the throat.

To benefit from these tips, a set of daily habits can be followed:

Conclusion: Ideal chewing is not about counting as much as it is about breaking food down well and eating it at a comfortable pace. Slowing down meals may help enhance satiety and facilitate digestion, while recurring swallowing difficulties require medical evaluation.