Slow Down and Savour: The Power of Chewing for Gut Health
Dec 18, 2025
In our fast-paced world, we often treat eating as a task to be ticked off while multitasking. We eat at our desks, in our cars, or while scrolling through our phones. However, the how of eating is just as critical as the what.
At Functional Doctors, we often find that chronic bloating, gas, and IBS-like symptoms can be significantly improved by returning to a fundamental biological principle: proper mastication (chewing).
The Science of the First Step of Digestion
Digestion does not begin in your stomach; it begins in your brain and your mouth. When you sit down and engage with your food, you trigger the Cephalic Phase of digestion.
🧠 1. Enhances Digestive Enzyme Release
When you see and smell your food, your brain signals your salivary glands to produce saliva and your pancreas to prepare digestive enzymes.
Amylase & Lipase: Saliva contains enzymes that begin breaking down carbohydrates and fats immediately.
Stomach Readiness: This phase signals the stomach to produce hydrochloric acid (HCl), essential for breaking down proteins and killing harmful pathogens.
🧪 2. Reduces Bloating and IBS Symptoms
When food enters the stomach in large, unchewed chunks, it places an immense burden on the rest of the digestive tract.
Fermentation: Large particles of undigested food sit in the gut longer, where they are fermented by bacteria. This fermentation produces the gas that leads to painful bloating and flatulence.
Nutrient Absorption: By chewing each bite 20–30 times, you increase the surface area of the food, allowing enzymes to work efficiently and ensuring you actually absorb the nutrients you’re consuming.
The Functional Approach: "Rest and Digest"
To digest food properly, your body must be in the parasympathetic nervous system state, often called "Rest and Digest."
If you eat while stressed or rushing, you are in a "Sympathetic" (Fight or Flight) state. In this mode, the body diverts blood flow away from the digestive organs to your muscles, effectively shutting down your ability to process food. This is a primary root cause of functional dyspepsia and chronic bloating.
Your 3-Step Mindful Eating Ritual
Try these simple steps for your next meal to transform your gut function:
The "Sit Down" Rule: Never eat standing up or on the move. Sit at a table, away from screens, to signal to your nervous system that it is safe to digest.
The 20-30 Count: Aim to chew every mouthful until it is a liquid consistency. This usually takes between 20 and 30 chews depending on the texture.
Put the Fork Down: Between bites, place your cutlery on the table. This physical cue prevents you from "shovelling" the next bite before the current one is processed.
By mastering this one habit, you provide your gut with the mechanical support it needs to function without discomfort.
Are you struggling with persistent bloating, IBS, or digestive discomfort despite eating a "healthy" diet? The root cause may lie in your nervous system or your digestive enzyme production.
If you’d like a free discovery call with Functional Doctors Dr Nicki Gill and Dr Meera Rajah to discover how they can support your personalised health journey, please visit our website and book a call: https://www.functionaldoctors.co.uk/