Now that you’ve perfected your diet and are following an extremely rigorous macronutrient plan, why don’t you see any progress? A simple solution may be all you need: chewing your meal 32 times per bite.
If you eat, you’re not only what you put in your mouth; you’re what you put out. Too many people in today’s fast-paced culture eat without chewing their food or simply gulp down their food with a variety of beverages. Because the body isn’t obtaining any nutrition from the meal that isn’t properly chewed, it overeats constantly. Bloating and weight gain can both be caused by improperly chewed meals.
There is more to good nutrition than merely eating the right macronutrients and selecting high-quality produce. It’s all about getting the body to respond to food in the proper way. Chewing your meal is all that is needed to do this!
Human Digestive System and Chewing
When it comes to the human digestive system, the stomach and the intestines are the most commonly thought of components. As a result, many people assume that digestion begins in the stomach. However, the mouth is the starting point of the entire digestive process, and this common idea is lacking. Food digestion begins in your mouth, not your stomach. This is one of the most important reasons for chewing your food well enough. It allows the body to use the nutrients in food in a natural way, setting the stage for a successful digestive process.
The teeth, tongue, and salivary glands all play important roles in the digestive process when eating food. Your salivary glands secrete enzymes to help digest the food, and your tongue manipulates the food in your mouth so that it is finely chewed before it enters your stomach, all of which work together to make eating easier.
The Advantages of Eating with Your Mouth Full
Your health and well-being benefit greatly from even the most basic of tasks, such as chewing your meal. Dr. Mercola lists the following seven advantages of chewing your food:
- Increase Your Food’s Nutrient Absorption and Energy Absorption
- Achieve and Maintain a Balanced Weight.
- Saliva Gets a Better View of Your Food.
- Ease of Absorption
- It’s Beneficial to Your Dental Health
- Less Bacterial Overgrowth in Your Digestive Tract
Taste and Enjoy Your Meals
These benefits have been documented in numerous studies. According to the Institute of Food Technologists’ most recent findings, individuals who chewed their almonds for a longer period of time had higher absorption of the smaller particles. Researchers at Harbin Medical University in China found that individuals consumed 11.9 percent fewer calories, regardless of their weight, when they chewed for longer periods. Those who took part in the study also saw weight loss, fat loss, and an increase in energy throughout the day.
Proper Food Chewing Techniques and the Importance of Hygiene in the Food Supply
For those who discover after reading this that they don’t chew their food sufficiently or deeply, they can make a change. Chewing is a habit that can be broken if done in a “active” manner. In order to break a negative habit, it takes time. To begin, our nutritionists recommend that you try to chew each bite 32 times. You may need to chew for a different length of time than someone else. Whatever the situation may be, the ultimate purpose of chewing is to reduce the food you’re consuming to a fine paste. Moreover, you should make the following adjustments:
- Slenderly and steadily chew your food
- Your food should be liquefied or lose all of its texture when you chew.
- Before savoring another mouthful of food, make sure you’ve finished chewing and swallowing.
- Drinking fluids before you’ve finished your meal is not a good idea.
OPEX Fitness uses the term “food hygiene” to describe this. Hygiene in the kitchen includes more than simply what you eat; it also includes how you eat. It’s not as difficult as it seems. Do you prefer to eat while sitting or standing? What is the average number of chews each bite? Are you eating while distracted? How you eat your food is influenced by the answers to these questions, as well. As part of the eating process, chewing your food is an important element of food hygiene. However, if you want to improve your digestive system, you need to pay attention to other aspects of food cleanliness.
Follow these simple guidelines to get your body back on track:
Don’t merely chew until you’re ready to swallow. When it comes to digesting food, saliva plays a major role. When you’re eating, don’t rush through it. At least 30 times before swallowing, chew thoroughly.
Drinking beverages 15 minutes before or after a meal is not recommended. Make sure your stomach has the room and time it needs to absorb the nutrients it has eaten. Liquids should not be substituted for salivary glands.
In order to help you relax and improve your digestion, it’s a good idea to simply sit down.
Breathe deeply for ten deep breaths before eating to prepare your body for digestion.
To get your stomach and salivary glands ready for the meal you’re going to eat, all you have to do is smell your cuisine.
Chewing is the first step in the digesting process, so keep that in mind. Not while you’re still full from a meal. These dietary hygiene habits may take some time for your body to adapt to. Benefits include greater athletic performance, a more balanced body composition, and increased mental and physical resiliency.