A Nostalgic Tale of Eating Slowly and a Challenge from College Days
When I was studying French at HANU (Hanoi University), I lived with several senior classmates in the dormitory. Mealtime was always filled with laughter and fun. The seniors often teased me for being "the slowest eater in the room." At every meal, I was always the last to finish. My lunchbox would still be half full when others had already left the table.
One day, a senior declared, "Let’s train you to stop eating so slowly. I'll count for you!" That’s when they began experimenting, counting from one to five to make me swallow.
Each time I chewed, they counted, "One, two, three..." and urged, "Swallow already! Why chew so thoroughly?" Despite trying hard to swallow by the count of five, I often choked because the food wouldn’t go down. Eventually, I had to chew about 20 times to feel comfortable enough to swallow. This made them burst out laughing, completely baffled by my “incorrigible” slow eating
Only later did I realize that the habit of "thorough chewing" was actually a way to aid digestion. Looking back now, I find that memory endearing and feel grateful for my inability to "swallow by the count of five." That moment taught me how small habits can make a significant difference to health, even if we don’t realize it at the time.
“The Villain: The Habit of Eating Quickly and Chewing Less
The habit of eating quickly and barely chewing is a silent villain harming our digestive system and overall health. In this industrialized era where speed is the norm, many tend to eat hastily to keep up with work schedules, often eating while multitasking.
However, thorough chewing does more than just break food down. It also stimulates the secretion of digestive enzymes needed to break down nutrients. For diets rich in plant-based foods, chewing thoroughly activates the enzyme amylase in saliva, which begins breaking down starches and reduces the burden on the stomach and intestines.
For optimal digestion, it’s recommended to chew each bite about 30–50 times to ensure food is completely broken down before reaching the stomach. This practice not only improves digestion but also increases the feeling of fullness, helping to prevent overeating.
A Pharmacist’s Perspective: Secrets of 32 Human Teeth
Humans have 32 teeth, and their arrangement is far from random. Dr. Hiromi Shinya, a renowned digestive expert, posits that the structure and number of human teeth reflect the ideal diet for maintaining health. According to him:
4 canines: Designed for tearing animal-based food.
28 other teeth: Primarily for biting and grinding plant-based food.
Based on this structure, Dr. Shinya suggests that an ideal human diet should prioritize plant-based foods over animal-based ones, ideally in an 85% plant to 15% animal ratio. The human body is not built to digest excessive amounts of meat. The small number of canines compared to molars and incisors is a natural indicator that humans are not carnivores like lions or tigers. Instead, we have evolved to digest and absorb nutrients from a rich variety of plant-based foods.
Numerous studies confirm that thorough chewing and prioritizing plant-based diets are essential for digestive health and disease prevention:
Improved Digestion: Chewing food thoroughly breaks it down, making it easier for the stomach to process. The stomach secretes acid and digestive enzymes more effectively, reducing the risk of gastrointestinal issues.
Blood Sugar Regulation: This practice helps prevent conditions like diabetes and obesity by supporting balanced blood sugar levels.
Gut Microbiome Health: Plant-based foods contain fiber and natural enzymes that nourish gut microbiota, strengthening immunity and protecting against harmful agents.
Fascinating Science for Weight Loss Enthusiasts
Did you know that eating slowly can help with weight management?
A study published in Physiology & Behavior found that thorough chewing reduces hunger and food intake by increasing the secretion of gut hormones associated with satiety.
Another study in Obesity revealed that eating slowly and chewing thoroughly increases dietary-induced thermogenesis (energy expenditure after eating), aiding weight management.
If you have interesting experiences with eating habits or have noticed changes when eating more slowly, feel free to share your story in the comments! And don’t forget to share this article to spread these health tips to more people.
References
Andrade AM, Greene GW, Melanson KJ. Eating slowly led to decreases in energy intake within meals in healthy women. J Am Diet Assoc. 2008 Jul;108(7):1186-91. doi: 10.1016/j.jada.2008.04.026. PMID: 18589027.
Wiseman, J. (2015). Chewing and its influence on swallowing, gastrointestinal, and nutrition-related factors: a systematic review. Research Portal of HKR
The Enzyme Factor by Dr. Hiromi Shinya.