Full Capacity Living…
Simplicity…the theme of today’s newsletter
I have had several clients over the last few weeks remark about one small tweak that brought noticeable change for them.
Slowing down and chewing more.
That’s it.
If there is one thing I know like the back of my hand it’s chewing and swallowing. I spent almost 30 years as a medical speech pathologist analyzing, diagnosing and treating patients with chewing and swallowing disorders. I have evaluated thousands of patients swallowing.
One thing is clear…the average person chews an average of 3-5 times a bite.
How much should you chew each bite? 20-30 times
What?
yes…now there are exceptions to this but on average if you slow yourself down and chew more it supports so many vital functions in the digestive process. Here are the top 6.
1. Enhances Enzyme Activity
- Chewing mixes food with saliva, which contains enzymes like amylase and lipase that start breaking down carbohydrates and fats in the mouth.
- This gives digestion a head start before the food even hits your stomach.
2. Reduces Burden on the Stomach
- Well-chewed food is smaller and easier for the stomach to handle, allowing gastric juices to more effectively break it down.
- This can reduce symptoms like bloating, gas, and indigestion.
3. Improves Nutrient Absorption
- Breaking food down mechanically increases the surface area for digestive enzymes to act on, making it easier to extract vitamins, minerals, and phytonutrients.
4. Promotes Satiety and Mindful Eating
- Chewing slowly gives your brain time to register fullness (via the hormone leptin), which can help with portion control and prevent overeating.
- This is also linked to better weight regulation and blood sugar stability.
5. Activates the Parasympathetic Nervous System
- Slow chewing supports the “rest and digest” mode, calming the body and optimizing digestive secretions.
- This can be especially helpful for people with IBS, gastritis, or stress-related digestive issues.
6. Reduces Risk of Gastrointestinal Issues
- Incomplete chewing can lead to undigested food reaching the colon, potentially causing fermentation, gas, and even dysbiosis (gut flora imbalance).
One of my clients was experiencing bloating for 2-3 months and kept changing the amount of supplements and feeling like she was taking too much (working through mold detox) but when we stepped back and talked about her eating she said “Oh yes…I eat really quickly, on the fly, never sitting down and going slowly”
Once she shifted this small piece her bloating almost instantly reduced.
It’s not always big sweeping changes we need to make it’s often the tiny tweaks that make the difference.
If this resonates with you and you think someone you know could benefit please share this email.
Together we can make the world a happier, healthier place.
In best health,
Karen
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