Chewing

Russian physiologist Ivan Pavlov’s groundbreaking research into the importance of chewing and human digestion won him a Nobel Prize in 1904. After more than a century, physiologists continue building on that understanding.

The taste receptors on the tongue detect extremely small concentrations of substances within a fraction of a second of tasting it—one reason we love the taste of food. This stimulation elicits a variety of immediate responses throughout the body, including stimulating heat production and fat burning and improving digestion, absorption, and even the use of nutrients from foods. Chewing our food, called the “cephalic phase” of digestion because the brain immediately senses and responds to what’s being consumed, can also help control blood sugar and control fluid and mineral balance. Most of us have experienced being ravenously hungry after a long workout and even feeling weak, only to perk up the moment we started chewing on some food.

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All food should be chewed for better digestion. But those that require the most chewing include concentrated carbohydrates—bread and other starchy grain products, including pasta, rice and beans, all cereals, starchy vegetables such as potatoes and corn, and most sugars. The exceptions are fruit and honey, which don’t require chemical digestion to obtain the important sugars. However, fruit needs to be chewed into smaller pieces to help the intestine obtain the nutrients within.

An important enzyme in saliva, amylase, starts digestion of carbohydrate foods, and without it normal digestion of this food group may not occur, with the risk of producing gas, indigestion, and other common intestinal problems. The use of sugars—fruit and honey—that don’t require digestion are best for many athletes before, during, and after long training and competitive events. All other carbohydrates should be chewed sufficiently or mixed with saliva for better digestion; otherwise, you may not get as many nutrients—including sugar during your training or race—from them.

Most significant in relation to eating is to chew your food well. Keep it simple: rather than counting each mouthful, just chew and enjoy the tastes and textures of the food you’re eating. Once it has turned into very small pieces and is well moistened, swallow it and enjoy another bite. Rushing meals, eating while working at your desk, and other poor habits make it almost impossible to chew and digest well. Listening to music during meals can help all phases of digestion.