Digestion starts in your mouth
You‘ve probably heard this before: digestion starts in your mouth. But what exactly does that mean? And how important is chewing your food?
Let’s break it down!
The digestive system at a glance
The digestive system has one big job: to turn the foods you eat into its simplest forms-like glucose (sugar), amino acids (protein building blocks), or fatty acids (fats)-so you can absorb and use these nutrients. Once broken down, these nutrients travel from your small intestine into the bloodstream and are delivered to every cell in your body.
The organs involved in digestion make up what’s called the the gastrointestinal (GI) tract. These organs, following the journey of food during the digestion process are:
Mouth
Esophagus
Stomach
Small intestine
Large intestine
Rectum
Anus
There are also “accessory organs” like salivary glands, pancreas, gallbladder, and liver. Unlike the GI tract, these don’t come into direct contact with food, but they play a crucial role in digestion.
The digestive process
Digestion involves two key processes:
Mechanical digestion: Chewing (mastication), physically breaks down food into smaller pieces.
Chemical digestion: enzymes and hormones break food down further to absorbs nutrients.
When you chew, your salivary glands (accessory organs) produce saliva-a digestive juice, containing several enzymes such as amylase, lysozyme, and lipase. Saliva doesn’t just moisten food to help it pass through your oesophagus, it also kickstarts chemical digestion right there in your mouth.
Chewing is also vital for another reason: it grinds food into smaller pieces, making it easier for your stomach and intestine to do their job. Smaller food particles mean enzymes have a bigger surface area to work on, which makes digestion more efficient.
Why chewing matters for gut health
Slowing down and chewing your food thoroughly can do wonders for your gut health. When digestion works smoothly, it impacts much more than just your stomach. Proper chewing supports:
Mood: A healthy gut can boost serotonin levels (your “feel-good hormone).
Immune system: Most of your immune cells are foun in your gut!
Energy levels: Better nutrient absorption means more fuel for your body.
Digestive issues: Chewing can help with food intolerances, bloating, constipation, and even skin problems linked to your gut.
Not chewing properly is one of the most common issues I see in my consultation. Many people struggle with digestive discomfort simply because they eat too fast or don’t break down their food well enough. This small habit can have a huge impact on overall gut health and well-being.
Common digestive issues and malabsorption problems
When digestion doesn’t work as it should, it can lead to a range of problems, including:
Bloating: Often caused by undigested food fermenting in the gut.
Food intolerances: Poor digestion can make it harder to break down specific foods like dairy or gluten.
Leaky gut: When the intestinal lining is compromised, undigested food particles can enter the bloodstream, causing inflammation.
Malabsorption: incomplete digestion can lead to nutrient deficiencies, especially in vitamins like B12, iron, and magnesium.
Constipation: Food that isn’t properly broken down can slow down dowel movements.
Skin issues: Condition like acne or eczema are often linked to poor gut health and inflammation.
Chewing properly can play a big role in reducing these issues. By breaking food down thoroughly, you give your digestive system the best chance to absorb nutrients efficiently and keep your gut happy.
Practical tips to improve digestion and nutrient absorption
Good digestion is the foundation of good health. Here’s how to help your body absorb nutrients more effectively.
A proper and functional digestion process makes sure that we extract all the good energy and vitamins from the food that we ingest, excrete toxins and waste, while protecting the cells in our intestine to ensure a strong immune system.
Breathe deeply before eating: This activates your parasympathetic nervous system (the “rest and digest” mode). Even just a few calming breaths can make a difference.
Engage your senses: Smell your food, notice its aroma, and take a moment to appreciate it. This encourages the production of saliva and gastric juices.
Chew each bite 20-30 times: Start by counting your chews and, over time, it’ll become second nature.
Finish one bite before starting the next: This prevents overeating and keeps you mindful.
Limit distractions: Try eating without your phone, TV, or computer. Focusing on your meal helps you eat more slowly and mindfully.
Drink water wisely: avoid drinking too much water during meals, as it can dilute stomach acid and slow digestion. Instead, sip water before or after eating.
Support your gut: incorporate fermented foods like yogurt, sauerkraut, or kimchi into your diet and limit (or avoid altogether) fizzy drinks-including the “diet” versions-and ultra-processed foods to boost gut health.
Avoid stress while eating (and right before or after): Stress suppresses digestion making it harder for your body to break down and absorb nutrients. Try to eat in a calm, relaxed environment whenever possible.
Final thoughts
Slowing down and practicing mindful eating doesn’t just improve digestion; it supports your overall health in the long run. Eating when you’re relaxed, paying attention to taste and texture of your food, and chewing thoroughly are small but powerful steps toward better health.
When we rush through meals or eat in a stressed state, digestion takes a back seat. Our bodies prioritize survival over digestion during these “fight or flight” moments, suppressing digestive enzymes and hormones.
Most of us are fortunate enough to live in safe conditions, but our minds often create unnecessary stress. By being mindful and slowing down, we can create a more nourishing environment for our bodies and minds.
So next time you sit down for a meal, remember: digestion truly starts in the mouth-and so does your health!
