The One Simple Habit That Boosts Energy, Digestion, and Helps with Weight Loss

Do you constantly feel tired or sluggish after eating? Does eating certain foods (or any food!) cause digestive discomfort such as heartburn, gas and bloating, abdominal pain, and/or frequent trips to the bathroom? Do you struggle to lose or maintain weight despite eating well and exercising?

These symptoms are extremely common in people who are otherwise healthy, leaving them feeling frustrated and discouraged!

But there is one often overlooked habit that is very simple and a very important part of weight loss, digestion, and overall health that happens before we even swallow our food...CHEWING!

Chewing represents the mechanical part of digestion, where food is broken down into smaller pieces and mixed with saliva to enable us to swallow the food. Saliva contains enzymes that begin to break down carbohydrates in our mouths. While we chew, additional enzymes are released in our stomachs and small intestines to prepare for the breakdown of protein and fat. The more the food is broken down before swallowing, the less the rest of the digestive tract has to work to continue breaking down the food for absorption in the small intestine.

Another key benefit of chewing more is that it boosts stomach acid, which is a key player in many digestive processes! Having too little stomach acid can result in heartburn and indigestion, gas and bloating, constipation, reduced macronutrient absorption (protein, carbohydrate, fat), and inadequate vitamin and mineral absorption (particularly iron and B12). Adequate levels of stomach acid are also important for energy and weight loss!

When is the last time you paid attention to chewing? Have you ever? As simple as it is, it’s extremely hard to remember to think about! Most of us chew just enough to make the food particles small enough to swallow. While that enables us to swallow the food so it passes to the next phase of digestion (the stomach), it means that the stomach and small intestine will have to work a little harder to further break down the particles to be absorbed into the body. And in some situations, people with digestive enzyme deficiencies may not be able to break the food down small enough for absorption, resulting in digestive discomfort or loss of important vitamins and minerals.

Additionally, the more energy it takes for the body to continue breaking down food past the mouth, the less energy we have to do whatever it is we want or need to do in the day! Hello fatigue!!

Practicing the habit of chewing more also helps us to slow down and not eat so fast, which helps with satiety and prevents overeating...another key component of digestive health and weight loss!

How much chewing should you actually do? It depends on what you’re eating! Denser or tougher foods require more chews, while softer foods require less. Even smoothies, soups, or purées can be "chewed" a few times to enhance enzyme production and digestion!

TAKEAWAY: Adopt the practice of chewing at least twice as much as you normally would for any particular food you eat. Slow down and think about the food in your mouth and how it is being broken down. You’ll probably discover that after more chews, you have more saliva to help coat the food and prepare for swallowing. Don’t swallow until you’ve mashed it all up as small as you can! Try it out and see what difference it makes for you!

Interested in learning more about enhancing energy, digestion, and weight loss? Contact me for a free consultation!

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