How quickly do you eat? Good chewing is the first step to healthy digestion. Many of us would benefit from bringing more awareness to the simple art of chewing. Nutritional experts say common digestive problems can be reduced or eliminated through better chewing.

How does dinner proceed at your house? A stampede and mad gobble? In front of the TV? I grew up in a household where dinner was eaten in less than a quarter of the time it took to prepare it. Plates were scraped clean in ten minutes flat. We could possibly blame my Dad’s deprived wartime childhood, but whatever the root of my parents speed-eating habits, us kids followed the hasty lead with enthusiasm.

Eating too fast also encourages you to over-eat, because your brain has not got the message of fullness yet. We always had seconds at home. This did not help waistlines or hypoglycemia problems; overeating causes a spike in blood sugar levels. Now my dad suffers from esophageal reflux and sometimes has to throw up his dinner. He’s been forced to eat more slowly. While there is no proof, my sense is the digestive process and production of enzymes were damaged by speed eating.

Dr Gillian McKeith, the internationally acclaimed British nutritionist suggests in a that the following could all be signs of inadequate chewing: burping, farting, bloating, indigestion, irritable bowel, stomach aches, heartburn, cramping.

Paul Pitchford, Author of the reputable wholefood reference book, ‘Healing with Wholefoods’, states that the first restorative action for any case of parasites, from Candida to larger wriggling varieties, is improved chewing.

All food is more available to the digestive process in smaller pieces, however carbohydrates require more chewing more than proteins and fats. Carbohydrates begin the digestive process in the mouth, using the enzyme amylase, distributed evenly to the mouthful by saliva and chewing. Protein is mainly digested in the stomach, (using strong acids), and fat in the small intestine. Hence the ability of dogs to wolf down a few big chunks of meat with little ill-effect.

We humans tend to eat plenty of grains and carbohydrate dominated vegetables, and would do be doing ourselves a favour to cultivate a longer chew. Because our proteins, fats and grains are sometimes combined in less than optimal combinations there is even more reason to chew: this gives the body ample time to sort out the mixture.

Naturally the other major benefit of increased chewing is that we tend to eat less because we become aware of the level of contented satiation before reaching overload. Remember, we’re not talking about extremist 100 chews per mouthful behaviour, merely a conscious choice to appreciate the food and masticate more thoroughly.

Anna’s four B’s - tips on how to develop better chewing habits for healthier digestion

1) BREATHE

Before beginning, breath in and out three times and truly ‘arrive’ at the table. This is a helpful transition from the pace of prior activities.

2) BREAK

Put down your implements between mouthfuls. This may seem challenging to begin with if the shovel instinct is ingrained, but I found this to be a very helpful practise, cultivated on many meditation retreats, where slowing down in everything is encouraged.

3) BITE SIZE

Try chopsticks for smaller mouthfuls and a more elegant style.

4) BEGIN AGAIN

If you suddenly find you’ve reached the glazed motifs of an empty plate and forgotten your good intentions, begin again next meal time. It can take two to four weeks to create a new positive habit in the body/mind. Start with the intention to chew just the first mouthful well. Anything more is a bonus!

Copyright Anna Wilde and Wild Health

Anna Wilde works with people who want to improve their health naturally. Get the recipes and straight forward advice to stay motivated, eat well and be healthy.