Fix Your Digestion: Slow Down and Chew!

​Does this photo make you feel relaxed?  That's how we're supposed to eat: in a calm, comfortable manner in which we chew our food thoroughly.  It can be the simplest way to significantly improve your digestion!
​

Why does this matter? 

• It's important to chew food until it's broken down (liquefied) as much as possible before swallowing.  It fosters the ease of digestion and the best absorption of the nutrients in your food, which can have a real profound influence on your heath.  This is especially important as we get older and the amount of our stomach acid and digestive enzymes typically decrease.  
• Our digestive system also needs to be in parasympathetic (relaxed) mode to digest properly.  That's why if we eat (or try to digest our meal) on the run or while we're stressed, we often get indigestion.  Rest & digest!!

So, I was given a school assignment for my masters in Health & Nutrition to eat in a relaxed manner and chew thoroughly for an entire week.  Okay, I know what you're thinking, because I was thinking it, too...  BIG WHOOP!  EASY A!  But, as it turns out, I was definitely eating quickly and swallowing food before I should have. Below I detail the adjustments necessary, the benefits I experienced, and the obstacles I faced in this simple task - which led to much more than I expected.

Mental and environmental adjustments:

• Immediately, I noticed I eat quite often while standing up; much more than I ever realized. So, one of my first adjustments was to eat sitting down at the table with a plate of food, not just a random little nibble here and there.

• I like to eat while the TV is on.  I paused the tv and made the adjustment to eat mindfully with less distractions in order to enjoy my food thoroughly.

• The bigger the bite size on my fork, the more likely I was to not chew thoroughly and I would swallow large chunks of food. So, I made the adjustment to put a smaller amount of food on every fork.

• I found myself getting ready for the next bite of food before finishing the one that was still in my mouth. So, I took the time to put down my fork between bites, or at least not put any more food on the fork until I was done swallowing. This is what slowed down my eating process more than anything else and made it feel more relaxed.

• The awareness came to me that I ate faster at the beginning of meal when I was more hungry. I ate slower at the end of the meal.  I tried to even out the pace of my eating from the beginning to the end of the meal.

• By day three, I was aware that I needed to stay in a relaxed mode for as long as possible after I eat, not just during. If I exercised too soon after eating, my stomach would feel slightly upset.  This was a very evident one morning when I did Kundalini yoga, which is very fast-paced and repetitive. Therefore, I adjusted my schedule to eat at least an hour before exercising, or I would have just a little nibble and wait to have breakfast afterward.

• After dinner, my husband and I like to watch TV.  I usually curl up in a little ball on a leather chair in my great room. However, I noticed that curling up in a little ball inhibits my digestion. So, for good digestion, I maintained good alignment, or sat straighter in the chair.

​

• I always remember to pray before I eat dinner (because we do it as a family). That definitely gets me into a parasympathetic mode. So, if I remembered, I also prayed while alone, usually before eating breakfast and lunch.

Take the time to be thankful for your food.

Benefits:

• ​As far as the digestive impact, I definitely noticed less digestive distress (acid reflux and gas) when I ate smaller meals, took smaller forkfuls, and chewed thoroughly.  Plus, my bowels were very regular the week of this experiment, and it was a great week in which to do a transit time test. ​

​

• It actually takes very little time to eat a meal compared to preparing it. One morning, it took only five minutes to eat breakfast, and that was when I consciously slowed down. I learned I owe it to myself to take the time, five or 10 minutes without distractions, to enjoy the meal I prepared. I paid a lot of money for my organic food and high-quality meats, and I stopped to savor what I invested in. I think I'm a pretty good cook, so this week I especially enjoyed the flavors of my creations.

​

• With my relaxed pace and thorough chewing, I found I could eat less food and still feel completely full and satisfied. I know that as we age we need less food. So as long as I continue this new habit, perhaps I won't gain unneeded wait.

• Eating smaller bites meant more times my fork entered my mouth. Chewing thoroughly made meals last a little longer. Both led to greater satisfaction after the meal and I found myself walking aimlessly into my pantry less often. (That was a bad habit of mine.)

• I noticed that eating outside automatically helps me to be mindful and slow down. Luckily, the weather is lovely right now and I have a nice screened porch on which I can enjoy my meals.

Eat al fresco when possible!

​Obstacles:

• It felt rather tedious putting my fork down between every bite.
• Sometimes it took a long time to chew a bite of food, and I actually got a little bored before it was completely broken down in my mouth. On Dr. Lo's radio show, she says to chew every bite 29 times. That felt ridiculously slow, and I can't say I did it too often (but I can certainly see the benefits of it.)
• When I was by myself, I also got a little bored without reading, listening, or watching something during my meal. So, I would put on relaxing music to eat to, rather than listening to the TV or podcasts.
• My schedule in the morning is quite regimented. I take my Armor thyroid pill the first thing when I get up, then I need to wait a half-hour before I can eat. I also go to either the gym or play tennis every morning. That made timing my breakfast appropriately a challenge, but I did it.
• Interesting, stimulating conversation at meals was a slight hindrance to staying in a relaxed, mindful state. It was easier to chew deliberately when I ate in solitude. So, at a tennis team lunch, I made it a challenge to see if I could be the last one finished with my meal.

(None of these small obstacles outweighed the great benefits of the experiment.)  

So, as it turns out, your mom was right!  Slow down & chew your food!!

Now - Try this experiment yourself and see how it goes. Don't poo-poo it (pun intended) until you've tried it!  Feel the impact that simply slowing down to chew can have on your digestion.  And if you can swing it in the midst of tropical palm trees, all the better!  ;-)

Oh, and by the way, I got an A on my assignment.  - Jenny

Pin it: