How Many Times Should You Chew Your Food?

"Slow down and chew your food."

You're not alone if you grew up hearing that at the dinner table. I couldn't find a statistic showing how many parents have used this phrase in the UK or outside the UK. But jokes apart, our parents repeated these words like a mantra. Maybe their parents scolded them the same way, and they just passed it down.

At the time, it may have sounded like a simple way to keep kids from choking. But as it turns out, this old-school advice carries more weight. Our parents may have known it instinctively, or perhaps they didn't. But today, modern science confirms what they were onto all along.

"Chewing your food properly isn't just about manners, it's about health."

It improves digestion, enhances nutrient absorption, supports weight management, and helps regulate appetite. We will discuss the benefits later in the blog, but one question is bigger than all: "How Many Times Should You Chew Your Food?". Let's take a closer look at what science and research have to say about it.

How Many Times Should You Chew Your Food?

Let's get straight to the question you came here for: how many times should you chew your food? Well, the answer cannot be distilled into a single number. There's no set pattern or exact number when it comes to how many times you should chew your food. After all, everyone's chewing habits are a bit different based on the food, their eating pace, and even their digestion.

However, doctors and health experts generally agree on one thing: the more you chew, the better it is for your body. On average, it's often recommended to chew each bite about "20 to 32 times." But of course, this can vary.

For example, a tender piece of chicken might need fewer chews than a hard carrot or a fibrous stalk of celery. You can probably get away with chewing your mashed potatoes 10 times or so, but a crunchy apple? That kind of texture demands more effort. Each bite of an apple may need at least 30 chews to properly break it down and make digestion easier on your stomach.

Doctors often advise, "Chew your food until it is liquefied or loses its texture." That's when you know you've chewed it enough. Your mouth is essentially the first step in digestion. The more thoroughly you chew, the more you break down the food into smaller pieces, allowing your stomach to work less. This gives your body the best chance to extract all the nutrients it can from what you're eating.

Take a bite of an apple; at first, it's solid and crunchy. With every chew, you're breaking it down, releasing the juice and nutrients inside. When it's turned into a smooth, mushy pulp, your body is ready to swallow and absorb those nutrients effectively.

Why Proper Chewing Matters More Than You Think

Now you know the number: chew your food 20 to 32 times or until it’s almost liquid. But why does it matter? If the food ends up in your stomach anyway and you feel fine, does chewing really make a difference? Yes.

Here are four key reasons why chewing properly is important.

1. Chewing Helps Digestion Start the Right Way

Digestion doesn't begin in your stomach. It actually starts in your mouth. When you chew your food well, you're breaking it into smaller pieces, making it easier for stomach acids and enzymes to do their job. If you swallow big chunks, they take longer to break down and can cause stomach discomfort like heartburn or bloating. 

Chewing also mixes your food with saliva, which contains enzymes that break down carbohydrates immediately. The more you chew, the better your body can process and absorb nutrients. So even if you're eating healthy, you might miss out if you're not chewing enough.

2. It Helps You Feel Full (And Avoid Overeating)

According to research, chewing your food slowly gives your body time to realize it's getting full. It takes about 20 to 30 minutes for your brain to receive signals that you've had enough to eat. If you're eating too fast, you may not notice you're full until it's too late. 

That's why people often feel stuffed or uncomfortable shortly after a big, fast meal. Slowing down your chewing gives your brain the chance to catch up with your stomach. This can help prevent overeating, reduce bloating, and actually make you feel more satisfied with less food.

Chewing Keeps Your Jaw and Face Muscles Strong

Another benefit of chewing is that it also keeps your body strong from the outside. Your jaw, teeth, face muscles, and even the ligaments that hold your teeth all need regular movement and pressure to stay healthy. If you’re living on smoothies or soft foods, you’re not using those muscles much, and over time, they can weaken. 

Just like exercising keeps your body fit, chewing helps keep your jaw and face structure in shape. That pressure from chewing strengthens the bones and tissues in your mouth. It’s simple: chew more, and you help your body stay strong in more ways than one.

4. It’s a Way to Make Time for Yourself

Then, lastly, one more benefit of chewing food, which is not so much science-based but mindfulness-based, is that it encourages us to slow down and be present. We are undoubtedly rushing through everything- work, responsibilities, or daily tasks (even our meals). However, taking the time to eat slowly and chew thoroughly can be a simple yet powerful act of self-care.

It provides a moment to pause, step back from the hustle, and be present. Slowing down during meals helps you enjoy your food more and brings a sense of peace and mindfulness amidst the busyness of everyday life. Making time to chew is about making time for yourself, and that’s always worth it.

Long Term Effects of Not Chewing Food Properly

• Heartburn and Acid Reflux: Poorly chewed food is harder to digest, often leading to increased stomach acid production and a higher risk of heartburn or acid reflux.

• Digestive Issues: Larger food particles put more strain on your digestive system, which can result in bloating, gas, constipation, or an overall sluggish gut.

• Nutrient Malabsorption: Insufficient chewing prevents food from being broken down properly, reducing your body's ability to absorb essential nutrients effectively.

• Overeating and Weight Gain: When you eat too quickly without chewing well, your brain doesn't get the signal that you're full in time, often leading to overeating and unwanted weight gain.

• Reduced Enjoyment of Food: Rushing through meals can dull your appreciation for flavors and textures, making eating feel mechanical rather than enjoyable.

• Increased Risk of Choking: Swallowing large chunks of food raises the risk of choking, especially in children and older adults.

  
  

How to Chew Food Properly (A Simple Step-by-Step Guide)

Now that we understand the science and benefits behind chewing, the next question is: how do we actually do it right? 

Start with Smaller Bites

Use smaller utensils or consciously reduce your portion per bite. This prevents overloading your mouth and makes it easier to chew thoroughly. It’s a subtle yet effective way to pace yourself without even thinking about it.

2. Aim for 30 Chews per Bite (or Until It’s a Paste)

You don’t need to count obsessively. Just do a quick check now and then to see where you stand. The goal is to chew until the food becomes soft and almost liquid before swallowing. You’ll likely be surprised how quickly you usually chew without realizing it.

3. Keep Your Mouth Closed While Chewing

This isn’t just good manners; it helps your digestion. Keeping your mouth closed prevents excess air from entering your digestive tract, reducing the risk of bloating, belching, and discomfort.

4. Finish One Bite Before Taking the Next

Don’t load your fork or spoon with the next bite while you’re still chewing the previous one. This simple habit encourages mindfulness, helps your brain register fullness, and gives your digestive system time to catch up.

5. Slow Down and Be Present

Mealtime isn’t a sprint. Savor the textures, aromas, and flavors of your food. Eating slowly enhances the sensory experience and supports better digestion and emotional well-being. 

Bonus tip? Use meals as a time to connect with others. Talking between bites naturally slows you down and makes eating more enjoyable.

Summary 

In the end, chewing is more than just about manners. Experts suggest chewing each bite 20 to 32 times or until it becomes soft and nearly liquefied. Doing so reduces the risk of heartburn, bloating, and overeating. It also strengthens jaw muscles and promotes mindfulness.

To truly benefit, put away your phone, be present, and limit distractions. Mealtime should be a moment of self-care, not multitasking. Slow down, savor each bite, and stay mindful. This simple act can improve health, prevent weight gain, and enhance your enjoyment of food in the long run.