I’ve been asked several times this week about intuitive eating. I wonder why this is coming up? Is there some new book or media attention around intuitive eating?
For me, I learned intuitive eating years ago which helped me stop dieting and change my relationship with food, but it didn’t have a label. It consisted of a few important concepts for me including understanding physical vs. emotional hunger, understanding cravings and satisfying them, and slowing down and being mindful with meals and eating.
We know that what we eat is important to good health. But HOW we eat is also critically important. One practical aspect of how is chewing.
Do you think about chewing your food? Most likely you don’t think about it, you just do it. When we eat a meal we chew, swallow, and take another bite. Sometimes, we do it so automatically while on the computer, watching the news, or checking our phones, that we really don’t know that we are chewing.
But chewing is super important to our health and nutrient absorption.
Did you know that our digestion initially begins in the mouth? As you start to chew your food, digestive enzymes found in saliva begin to break down the food, preparing for nutrient absorption. It’s important to chew your food thoroughly to achieve maximum absorption of all your vitamins and minerals.
To get into the habit of chewing foods thoroughly, try counting the chews in each bite, aiming for 30 to 50 times before swallowing. Try putting your utensils down between bites to help you better concentrate on chewing.
Practice chewing every mouthful of food 30 times each, until the food becomes liquid. This is not easy, especially if you’ve been gulping while watching (TV, computer, phone, etc.)
Chewing breaks down food and makes it easier on the stomach and small intestine.
Saliva assists in the digestion of carbohydrates.
Saliva also makes the food more alkaline, which creates less gas. If you have digestive problems, you really need to pay attention and slow down. S-l-o-w d-o-w-n. If you’re feeling stressed during a meal, take deep breaths, chew, and let the simple act of chewing relax you. Taking time to chew will help you to enjoy the whole spectrum of tastes and aromas that make up the meal.
Here are a few tips for better digestion and nutrient absorption, and better health related to chewing…
Before Eating:
Wash your hands.
Shower or wash your face to help you relax.
Turn off the television, radio, and telephone.
Do not read.
Find a clean (no clutter or distractions), quiet place to eat.
Light a candle or play soft music.
Stretch and breathe.
Align your posture and breathe.
During the Meal:
Place a bit of food in your mouth.
Put your utensil down.
Place your hands together while chewing.
Begin chewing and deep breathing.
Concentrate on what you’re doing.
Look at your food or something attractive, or close your eyes partially or fully.
After Eating:
Say thanks.
Sit and talk after your meal.
Take a light stroll.
This is a practice and takes some discipline. But before you know it, you will be adopting these practices and it will improve your health. These chewing tips are just one aspect of intuitive eating.
Let me know what you think and how this worked for you!