The golden number of “chewing our food”—is ”there one?
There is no one-size-fits-all approach for this thing, but it is often recommended to chew each bite that you take about 30-32 times. No one has given a specific number for it still; some research proves the percentage by which you should increase your chewing capacity. A study published back in 2014 titled “Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults” conducted a study among 45 adults, aged 18-45 years of age, who were of normal weight; some were overweight, while some were obese. The researchers first measured each participant’s self-selected number of chews per bite. In three separate lunch sessions, participants were asked to eat pizza until comfortably full while chewing each bite 100%, 150% or 200% of their usual chew count. Participants were first asked to observe their chewing count (how many times they chew naturally). Then, they were asked to chew either 100%, 150%, 200% (For example: 100% means 15 times their normal chewing capacity, 150% means 22 times more, and so on)
Key findings:
Participants who chewed 150% of their baseline led to a 9.5% reduction in meal size. The ones who chose to chew with 200% capacity resulted in a 14.8% reduction as compared to other chew rates. All of which suggests that more chewing naturally slows down meal duration and eating rate. Despite eating less, the participants’ self-reported fullness (satiety) after the meal did not change significantly. Without negatively affecting how full you feel, it reinforces that chewing is not just about digestion; it is also a behavioral lever you can pull to improve portion control, slow down eating, and support healthy weight management. So, while this research does not support the idea of chewing each bite 32 times, it says doubling your chew count can help you eat less food, and you will still feel satisfied.
Harmful effects of poor chewing habits
Impaired digestionChewing is the first step of digestion, and it begins in our mouth. When food is not broken down properly in the mouth, it can lead to bloating, gas, and indigestion. It does not matter if you are consuming healthy foods; what matters is how well the nutrients are absorbed.Overeating and weight gainA higher eating rate and a lower degree of chewing were associated with being overweight, according to “The Relationship of Eating Rate and Degree of Chewing to Body Weight Status among Preschool Children in Japan: A Nationwide Cross-Sectional Study.” If you eat slowly, it gives your brain time to register fullness, typically around 20 minutes after you start eating; this also prevents overeating.Better blood sugar controlResearch published by the National Library of Medicine says that eating too quickly may increase your risk of developing type 2 diabetes. The good news is that eating speed is something you can work on. Health experts suggest that we should start focusing more on how fast we eat, not just what we eat.
Practical tips for chewing better
Take smaller bites: You chew naturally well with less food in your mouthEat without a screen: Practice mindful eating, which in turn will help in better absorption of food.Pay attention to texture: Chew until the food is nearly liquid or mushy in textureDo not drink too much water with meals: This can dilute digestive enzymes; chew instead to activate saliva.
Ayurveda and traditional wisdom
In Ayurveda, digestion is referred to as “Agni,” and chewing is the first step in igniting this fire. According to Ayurvedic texts, every bite is to be chewed until it becomes like a paste, which not only helps in digestion but also calms the nervous system.So the next time, when you sit down to eat, remember: chew slowly, mindfully, and well.
