Before You Change What You Eat, Change HOW You Eat - A Case for Eating Slowly
Did you know that it was fashionable for people in the Victorian era to chew their food to absolute mush before swallowing it? 2,000 years before that, the ancient Greek physician Hippocrates recommended thoroughly chewing food before swallowing and consuming it in moderation for good health. Turns out, they were onto something.
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Where It All Begins: The Mouth
We don’t often think about it, but digestion begins in the mouth. Chewing breaks food into smaller particles, increasing the surface area for saliva enzymes to start breaking it down. Chewing also cues the release of stomach acids, which are crucial for further food breakdown. Rushing through meals shortens chewing time, limiting acid release.
Stop #2: The Stomach
After chewing, food (now a bolus) enters the stomach, where it encounters acids for further breakdown. The stomach's muscular contractions further mix the contents.
Where the Magic Happens: The Small Intestine
This mixture then enters the small intestine, where digestive juices from the pancreas and gallbladder continue breaking down food. The intestine's lining, with its tiny finger-like protrusions (the villi and microvilli), maximizes nutrient absorption.
When Sh*t Hits the Fan: The Large Intestine
The large intestine, before elimination, reabsorbs water and nutrients produced by gut microflora. Did you know most serotonin is made in the large intestine? It's crucial for mood regulation.
Gut health affects all aspects of our health and is a factor in certain medical conditions including inflammation, thyroid disease, ADHD, autism, and more. Proper chewing and digestion are essential for nutrient absorption and improved gut health.
Eating quickly can lead to higher blood sugar, disrupted metabolism, indigestions, and food sensitivities, not to mention difficulty recognizing fullness cues. Here are a few ways this happens:
Chewing inadequately results in larger food particles, causing undernourishment despite feeling full. Larger food particles mean that stomach acids have limited access to the nutrients in the food, which means missed opportunities for nutrition.
Good gut bacteria thrive on fiber-rich foods, while bad bacteria prefer simple carbohydrates. Chewing habits influence gut flora balance and overall health because improperly chewed food does not allow good bacteria to access the fiber. This leaves you with more of the bad gut bacteria than good bacteria.
Intestinal dysbiosis, an imbalance in gut flora, can raise blood sugar and contribute to depression and disease.
What’s Lunch Got to Do With It?
Forget the clumsy attempt at a Tina Turner reference, it isn’t just about lunch. It’s about all your meals. Reflect on why you eat fast. Is it due to work constraints, past habits, or distractions during meals?
Identify limiting factors to slow eating and find ways to overcome them. Is it your environment? Your schedule? The company you keep? Awareness is key.
Slow eating triggers fullness hormones, aiding digestion and weight management. Count chews, set utensils down between bites, and practice mindful breathing to eat slower.
Start with easy meals and go from there. Small changes can yield significant benefits for overall health and well-being. You never know, you might end up starting a new trend (or bringing back an old one).
Happy eating!
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