DON'T RUSH THE MUNCH

Jan 28
4 min read

Updated: Mar 5

When we talk about gut health, the first few words that pop up are usually — fiber, probiotics, fruit and veg. And while all of that is important, we tend to overlook the simplest fundamentals of eating. A simple thing that can actually do wonders for your digestion is chewing — the thing we do on autopilot while scrolling or talking or watching something on the telly.

And yes, I know what you’re thinking – ‘Obviously, I chew my food’ so let me re-phrase it to: ‘Chewing properly’.

Why Chewing Matters

Just as we can be picky about what we eat, our gut can sometimes throw tantrums as well – not just about what you are feeding it but also how you are feeding it.

When we eat, we usually care about how it tastes and how it makes us feel and other emotions attached to that food. But what we don’t realize is that there’s a whole world of drama happening once that food is swallowed and sent on its own journey.

Research in the past decade has revealed fascinating links between our oral microbiome and our gut health. We now know that saliva contains an abundance of microbes, making the mouth like an honorary member of our gut. The saliva may not contain ‘good bacteria’ per se, but it does have a crucial role to play in gut health. To make it simpler – saliva is like the opening act of a play. It doesn’t really steal the show, but it sets the tone for everything that follows.

The more efficiently we chew, the more saliva gets released and mixed with food. Saliva carries enzymes like amylase and lipase that start breaking food down even before it hits your stomach. By the time the food makes its way down, digestion has already started, giving your gut a head start in absorbing nutrients.

Chewing for the brain:

Chewing isn’t just mechanical. It also activates your parasympathetic nervous system — the body’s “rest and digest” mode. This calms your stress response, slows your heart rate, and primes your gut for smooth digestion. In other words, every chew is a signal to your body: it’s safe to focus on nourishing.

Chewing for the appetite:

Research has already shown (several times) that the general population usually eats way more than the body needs. Chewing slowly also gives your brain time to catch up with your stomach. Studies show that thorough chewing boosts satiety hormones like GLP-1 and PYY, which help you feel full and prevent overeating. A small hack: put your fork down between bites, or aim for 20–30 chews before swallowing. You’ll be surprised at how your portions naturally regulate themselves.

What Happens When You Don’t?

Several studies have explored how swallowing large, barely chewed food particles affects colon health. Here’s the journey: food travels from your esophagus to the stomach, then into the small intestine, and finally the colon (large intestine). Ideally, by the time it reaches the colon, most of the nutrients should already be digested and absorbed with the help of stomach acid and digestive enzymes in the small intestine.

When we gulp down food (often without realizing it), we place an immense burden on the stomach and small intestine to break down those larger food particles. And just like anything with a limit, these systems can get overloaded. As a result, some chunks slip through to the colon. Once there, the colon ferments these undigested pieces — and that’s when the classic symptoms show up: bloating, gas, indigestion, and constipation.

To be clear, fermentation in the colon is a vital and natural process. It’s how the body handles waste and forms stool. But when excessive amounts of undigested food repeatedly reach the colon, fermentation goes into overdrive, and that’s what triggers those unpleasant tummy tantrums.

A Gentle Reminder

Our gut can handle more than we can imagine, but when it sends us uncomfortable signals, it’s often because we haven’t been treating it kindly. Chewing slowly and thoroughly doesn’t just make digestion easier — it also stretches out mealtime, helps regulate appetite, and gives your gut fewer reasons to “throw tantrums.” It’s a simple, free, and powerful tool. If you’re someone looking for small, sustainable habit changes for better gut health, this is the perfect place to start. Baby steps.

In conclusion — even though “Chew properly!” sounds like something a parent would say to a 5-year-old, I’ll say it here politely, as a gentle reminder from one adult (who happens to be obsessed with guts) to another.