Chewing is the first, and arguably one of the most critical, steps in the digestive process. Proper chewing breaks down food into smaller particles, making it easier for the body to absorb nutrients and digest the food more efficiently. It also signals the rest of the gastrointestinal system to begin the digestive process, starting with the release of saliva, which contains enzymes that kickstart the breakdown of food.

Why Chewing Matters

• Enhances Digestive Efficiency: Smaller food particles are easier for the stomach to process without needing so much acid to break it down. This reduces the risk of indigestion and gastrointestinal discomfort and helps you need less TUMS or digestive anti-acids.
• Boosts Nutrient Absorption: Thorough chewing, enzymes in the saliva have a chance to break down food so that nutrients can be more readily absorbed once they reach the intestines. This gives you more energy for muscular strength and brain function.
• Helps Regulate Appetite: Slow, mindful chewing can help control weight by giving the brain time to register fullness, thus preventing overeating.

Tips for Remembering and Practicing Good Chewing Habits

1. Count Your Chews: Aim to chew each mouthful around 20-30 times. Counting helps you become more mindful and makes thorough chewing a habit.
2. Eat Slower: Set aside time for meals without distractions. Eating slower will naturally help you chew your food more thoroughly. Unplug. Really notice your food.
3. Use Smaller Bites: Cut food into smaller pieces. Smaller bites are easier to chew thoroughly than larger ones. We aren’t wolves!!
4. Practice Mindful Eating: Focus on the texture and taste of your food, which can make it easier to remember to chew slowly and thoroughly. It also helps you enjoy and be grateful for the people who brought this food forth from the earth and got it to your plate. Gratefulness enhances positive digestive chemical balance.
5. Reminder Notes: Place little reminder notes wherever you typically eat, whether at your dining table or desk, to remind you to chew your food well.

Digestive Probiotics and Enzymes

In addition to proper chewing, digestive probiotics and enzymes play a pivotal role in breaking down food and enhancing nutrient absorption. Here’s a brief overview of some key players:

Probiotics

• Lactobacillus: Found in yogurt and other fermented foods, this probiotic helps break down lactose and other sugars into lactic acid, which helps inhibit the growth of harmful bacteria.
• Bifidobacterium: Commonly found in dairy products, these bacteria are crucial for breaking down dietary fiber, aiding in digestion, and producing vitamins and other important chemicals.
• Saccharomyces boulardii: A yeast probiotic that helps combat diarrhea and other digestive problems.

Digestive Enzymes

• Amylase: Found in saliva and pancreatic juice, amylase breaks down starches into sugars which are more easily absorbed by the body. Chewing helps break down sugars!!
• Lipase: Produced by the pancreas, lipase is essential for digesting fats into fatty acids and glycerol. Fat digestion needs a major organ’s help. Don’t mess with the pancreas. When it goes south on you, you’re literally up shit’s creek. Just seeing if you’re paying attention.
• Protease: Naturally produced in the stomach and the intestines, protease and acidity helps break down proteins into peptides and amino acids, essential for building and repairing body tissues and building muscle.
• Lactase: Particularly important for those with lactose intolerance, lactase aids in the digestion of lactose, the sugar found in milk and other dairy products.

Incorporating Digestive Health into Your Routine

1. Integrate Probiotic and Enzyme-Rich Foods: Include items like yogurt, kefir, kimchi, and sauerkraut in your diet to boost your intake of natural probiotics and enzymes.
2. Consider Supplements: If you struggle to get enough probiotics and enzymes from your diet, supplements can be an effective alternative. Always consult with a healthcare provider before starting any new supplement regimen.
3. Stay Hydrated: Adequate water intake helps facilitate the digestive process and the transport of nutrients in the body.

By combining good chewing habits with a diet rich in probiotics and digestive enzymes, you can significantly improve your digestive health, nutrient absorption, and overall well-being.