Chew Your Food, Well

“Eat slowly” and “chew your food well” are common instructions you hear as a kid, but it may be important to heed that advice into adulthood. A new study shows that the more you chew, the better your body absorbs the nutrients and energy in your food.

A study was conducted by researchers at Purdue University, West Lafayette, Indiana. Researchers separated the study participants into three groups. Depending on the group, participants chewed almonds 10, 25 or 40 times. To test the absorption of the food, researchers measured the amount of fecal fat and energy lost.

Results showed that in participants who chewed the almonds more times, the smaller particles were absorbed into the digestive system at a faster pace than in those who did not chew the almonds as many times. The study found that with fewer chews, the larger particles were eliminated by the body. Dr. Richard Mattes, a professor in Food and Nutrition at Purdue University explains that, “Particle size [affects the] bio accessibility of the energy of the food that is being consumed. The more you chew, the less is lost and more is retained in the body.”

A separate study presented at the Institute of Food Technologies showed that there are many factors that can impact how efficiently the body absorbs energy from plant-based foods. Based on these findings, further studies are needed to understand the digestibility of plant-based foods.

Bottom line: In our fast-paced world, meal times are rushed and we rarely take the time to slow down and chew. Chewing your food more times can increase nutrient and energy absorption. Additionally, chewing more frequently can slow down your eating pace, allowing you to recognize when you are full and prevent overeating. Make meal times mindful by turning off distractions while eating and focus on thoroughly chewing each bite of food.

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