Benefits of Chewing Food 32 Times: Does It Aid In Weight Loss? Experts Weigh In

Maintaining proper eating discipline becomes crucial when managing weight or attempting weight loss. Many people struggle with overeating, not due to genuine hunger, but because they fail to recognise when their stomach reaches capacity. Health experts consistently emphasise the importance of mindful eating, portion control, and focusing on food rather than consuming meals while distracted by television or other activities.

Dr Riya Sharma, a Mumbai-based Registered Nutritionist and Diet Coach, shared valuable insights about mindful eating through her Instagram post. She observed that people often overload their plates with multiple food items and feel compelled to finish everything.

"We often tend to add too many food items to our plate, and then try to polish it all off," Sharma explained. She recommends a different approach, taking mindful bites, removing hands from the plate, and chewing food gently 32 times before swallowing and reaching for the next portion.

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Why 32 Chews Matter for Weight Loss

The science behind this method relates to how our body processes fullness signals. Sharma explained that the brain requires approximately 20 minutes to signal the stomach that it has reached capacity.

"So, if you are eating slowly, you will be in coordination with the signal, and end up eating much less," she stated. This timing allows the natural satiety mechanisms to function properly, preventing overconsumption.

Benefits of Chewing Food 32 Times

• Controls Amount Eaten: Extra chewing gives the brain time to register fullness.
• Enhances Flavour and Satiety: “Giving your taste buds more time with the food by chewing it 32 times will automatically make you feel full faster.”
• Boosts Digestion: Thorough chewing starts the process of digestion and helps break down nutrients.
• Supports Nutrient Absorption: Smaller food particles allow enzymes to act more effectively.
• Aids Gut Health: Better digestion protects the gut lining and reduces the risk of bacterial overgrowth.
• Reduces Overeating: More time between bites reduces mindless eating.
• Improves Dental Health: Thorough chewing promotes saliva production, supporting oral hygiene.

The 32-chew concept has historical roots dating back to the 1800s. American food enthusiast Horace Fletcher pioneered this approach, recommending at least 32 chews per mouthful before swallowing. Fletcher himself practised extreme chewing, masticating every bite 100 times.

According to the National Library of Medicine, Fletcher earned the nickname "The Great Masticator" and advocated for thorough chewing until food became liquefied. This self-taught nutritionist became a world traveller, millionaire businessman, amateur painter, speaker, and author despite his unconventional eating methods.

Chewing food 32 times may seem excessive, but it offers measurable benefits in digestion, portion control, and weight management.

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