Chewing: 3 Real Consequences (The Last One Is the Worst!) 🍴

The way you chew directly affects your digestion. Understanding the connection between chewing and digestion is essential to reducing bloating, reflux, and abdominal discomfort.

Understanding the importance of chewing and digestion is crucial to preventing reflux, gas, and a feeling of bloating—and to starting to change how you feel after meals.

Do you chew too quickly? ⏱️ If you answered "yes," it's important to understand that chewing is the first step in digestion—and when it's done in a rush, the whole body pays the price. Your intestines work twice as hard, your stomach suffers, and even your satiety hormones get confused.

In my practice, I see how small behavioral changes transform patients' chewing and digestion—and, consequently, their well-being. I see people every day with complaints like bloating, reflux, gas, fatigue after eating, and difficulty losing weight. Many people think the problem lies in their food, but they forget something basic: chewing properly. Interestingly, when we adjust this behavior, the improvement is usually rapid: less bloating after lunch, lighter dinner, and even more stable sleep.

1️⃣ Chewing and Digestion: How They Affect Your Satiety 🍴

During chewing, the body releases hormones that send the brain the message that you're feeling full—this is called the "satiety clock." This process takes about 20 minutes. If you swallow quickly, the signals don't have time to act, and the result is simple: you eat more than you need, even when you're not really hungry.

This is why people who eat in five or ten minutes feel the need for seconds or snacks later. The brain hasn't yet realized that the stomach is already full. When you slow down, you give hormones like CCK and GLP-1 time to do their job. And it's not about "willpower": it's physiology. Give your body time, and it will signal better.

When we adjust our chewing and digestion, satiety sets in at the right time and emotional hunger naturally diminishes—without the need for radical strategies.

Practical tip: Rest your fork on your plate after each bite. This simple gesture—called a cutlery rest—helps your body adjust to the rhythm of digestion. Slowing down is a form of self-care. If it helps, set a 10- to 15-minute timer for the first few dishes of the week, just to remind yourself to breathe and chew.

2️⃣ Poorer nutrient absorption 🥗

Chewing thoroughly is the first step to nutrient absorption. When food reaches the stomach in large pieces, gastric acid and digestive enzymes have to work harder. This reduces the absorption of vitamins, minerals, and amino acids important for energy, immunity, and intestinal regeneration.

In clinical practice, encouraging proper chewing and digestion reduces discomfort, improves bowel rhythm, and often results in better laboratory parameters during follow-up.

Proper chewing and digestion ensure better nutrient absorption and less intestinal fermentation.

Fast eaters may experience subtle signs of malabsorption: hair loss, brittle nails, dull skin, fatigue, and increased cravings for sweets. All of this can begin with chewing. Well-ground food has more contact with digestive enzymes and facilitates the work of the small intestine, where absorption occurs.

Small adjustments in chewing and digestion have a major impact on nutrient absorption and hormonal regulation, especially for those with fast-paced routines.

Practical tip: there's no need to count chews. Pay attention to the texture: only swallow when the food is pasty. This ensures it has been sufficiently processed in the mouth. More fibrous preparations—such as raw leaves, nuts, and meats—require a little more time; soups, purees, and stews are usually easier.

3️⃣ Digestive Overload and Reflux 🤯

Fast swallowing also overloads the digestive system. The stomach needs to grind up what the mouth didn't. The intestine receives larger fragments and responds with fermentation and gas. Over time, this can cause bloating, a feeling of heaviness, and heartburn.

Another common side effect is reflux. When the stomach remains full for too long trying to process food, some of the contents can back up into the esophagus, causing heartburn. Chewing better is one of the simplest strategies to reduce these symptoms—without needing to increase medication. For many people, simply reducing distractions during meals and chewing calmly can reduce nighttime heartburn.

4️⃣ Mindfulness: Eating without distractions 🙏

Have you ever tried to eat while looking at your phone, only to realize the meal is gone? This behavior prevents the perception of satiety and increases the risk of discomfort. Eating while distracted causes the body to interpret the meal as "incomplete." The brain doesn't register the act of eating, and hunger returns more quickly.

Therefore, guide yourself by a simple principle: if it's time to eat, just eat. Sit at the table, breathe, and notice the taste and temperature of the food. This type of food awareness improves digestion and enjoyment of food. A practical routine: three deep breaths before the first bite and putting down your utensils after each bite.

5️⃣ Chewing and Weight Control 🏋️‍♀️

Yes, chewing well helps you lose weight — and it's not a myth. By extending your meal, you naturally consume fewer calories, activate your satiety center, and avoid glucose spikes. Furthermore, more efficient digestion reduces inflammation, improves bowel function, and balances hormones like insulin and ghrelin.

Conclusion

Prioritizing balanced chewing and digestion is a simple, clinical step toward alleviating symptoms and restoring comfort after meals.

Taking care of your chewing and digestion is a simple yet powerful gesture that transforms bowel function and comfort after meals.

Chewing well is an underrated yet powerful habit. It acts as the foundation of the digestive process, improves nutrient absorption, protects the intestines, and promotes hormonal balance. If you experience acid reflux, heartburn, bloating, or fatigue after eating, start by adjusting the basics: chewing. Combine this with a well-organized plate (vegetables, protein, and carbohydrates in moderation) and screen-free meals—the results will follow.

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Bruna Barbosa
Nutricionista – CRN-DF 16963, District Federal, Brazil

Specialist in digestive health, functional nutrition, and phytotherapy. Helping patients overcome chronic digestive conditions through personalized protocols and the Renova Digest method.

For more information about personalized consultations and the Renova Digest program, visit: https://nutribrunabarbosa.com.br