In a world of fast food, rushed lunches, and eating on the go, it's easy to forget the basics, like chewing food properly. Yet, this foundational habit is one of the most underrated but powerful tools for improving digestion, boosting energy, and supporting long-term health.
Whether you're working on conscious consuming or simply want to feel better after meals, learning to chew your food properly is an accessible, impactful first step.
Why Chewing Food Properly Matters
Chewing food properly is the first stage of digestion, and it plays a critical role in how well your body processes and absorbs food. When you chew thoroughly, you break your food down into smaller, manageable pieces that are easier for your stomach and intestines to handle.
It also mixes your food with saliva, which contains important enzymes like amylase. These enzymes begin the breakdown of carbohydrates right in your mouth. The more thoroughly you chew, the less work your digestive organs need to do later on.
Poor chewing habits often lead to:
Taking the time to chew your food properly may seem small, but the benefits are surprisingly big.
Chewing, Fullness, and the Brain-Body Connection
Did you know it takes about 20 minutes for your brain to register that you’re full? If you’re eating too quickly and not chewing food properly, it’s easy to overeat before your body even realises it’s had enough.
When you chew slowly and mindfully:
This helps regulate your appetite naturally and supports healthier eating habits overall.
The Link Between Chewing Food Properly and Relaxation
Chewing food properly also affects your nervous system. Taking a few deep breaths before eating and chewing mindfully helps activate the vagus nerve, which plays a key role in your parasympathetic nervous system, the “rest and digest” state.
This shift helps lower stress levels at mealtime, improve gut motility, and supports nutrient absorption. It’s a great way to create a calm, connected experience around food, especially in contrast to our often rushed and overstimulated meals.
5 Practical Tips to Start Chewing More Mindfully
Ready to build this habit? Here are five easy ways to get started with chewing food properly:
- 1Always sit at a table. This immediately relaxes our bodies and deepens our breathing.
- 2Disconnect from screens and reconnect with people. If you're eating on your own, listening to your surroundings or the radio are great options. This reduces sensory overload and improves the mind body connection.
- 3Pause before your first bite. Taking five deep belly breaths in and out through your nose will calm your nervous system down and direct more blood flow to your digestion.
- 4Slow down. It takes approximately 20 minutes for your stomach to signal back to your brain that it's full. So place your cutlery down between mouthfuls and aim to win the slow race at every table.
- 5Chew your food. Your teeth are made for chewing. The more work we do in our mouths, the less of a strain we put on the rest of our digestive system.
These small steps can become effortless with practice, and they can transform how you feel after meals.
The Takeaway: Start Where You Are
Chewing food properly isn’t about perfection, it’s about presence. It’s about slowing down just enough to let your body do what it was designed to do.
You don’t need a special diet or a strict plan. You just need to show up to your meals with a little more intention and care.
As Naeem Callaway wisely said,
“Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tiptoe if you must, but take a step.”
So today, take that step, one bite at a time.