Back to Basics: Chew Your Food
Now that you've read about the importance of saliva in the digestion process (if not, see this post), let's talk about the next step. Chewing. Chewing your food well not only prevents particles from getting stuck, but also mixing it with the saliva helps nutrients get broken down to a size your system can handle down the line.
This is why you've been told to "chew your food". Experts from the University of Ohio suggest chewing your food from 5-30 times per bite- depending on the texture of the food, of course- to really optimize the digestion process.
If you've seen a crime show, you know that your dental records are unique, but did you know that your tongue is also? It's as unique as your finger print, in fact. It is very sensitive and I like to think of it as a magnifying glass to investigate what's in your mouth. It is designed to gather all the data it can to send to your brain to keep you safe and happy. For instance, if food tastes bad, you're likely to not eat it because it may be dangerous (no, Brussels sprouts aren't actually dangerous, but they do take a bit of convincing for many people). Because it is so sensitive, it can take many different exposures to a food to develop a "taste" for it- up to 20 times, so keep trying!
Our bodies were designed to operate best under optimal conditions so it's important for us to do what we can so we can get the best results possible. If you're like me, you may get in a hurry and meal time can be something you try to speed up or "fit in" the day. Maybe you've even experienced gastrointestinal concerns or find it hard to manage your weight. These are two of the most common concerns I hear- you're not alone. While both of these are very dependent on what you eat, I almost always spend as much time on how you eat when coming up with a plan to manage discomfort. Making this connection for people has helped me realize just how important meal time is and want to help you optimize yours. "Optimizing" sounds like a big deal, but it's really more of a process of simplifying. Slowing down. Paying attention. Letting yourself enjoy the simple pleasures. Showing yourself some care.
Naturally, my challenge for you this week is to chew your food. Be more aware of at least one bite getting chewed thoroughly. Chew for as long as you can stand it. Stay curious. Notice the crunch, the temperature, and breathe in through your nose to intensify your taste. You may notice your impulse to swallow like you normally would but I'd encourage you to try to study the texture of it before you swallow it. Try to aim for something between soft serve and apple sauce before you let it leave your mouth. This may feel excessive, but this much focus on chewing, even if it's only for one bite, can set you up for less indigestion and start to retrain your brain to pay attention to your food and your body.
I'd love to hear what this was like for you, was it frustrating or did it make you more curious? Leave a comment below!
