Chew Food Properly: 5 Steps to Healthy Eating

Most interesting references for this video
• Mastication as a Stress-Coping Behavior - www.ncbi.nlm.nih.gov/pmc/arti...
• Chewing differences in consumers affect the digestion and colonic fermentation outcomes: in vitro studies - pubs.rsc.org/en/content/artic...
• Chewing Stimulation Reduces Appetite Ratings and Attentional Bias toward Visual Food Stimuli in Healthy-Weight Individuals - www.ncbi.nlm.nih.gov/pmc/arti...
• Immediate pre-meal water ingestion decreases voluntary food intake in lean young males - link.springer.com/article/10....
• A combined mindfulness-prolonged chewing intervention reduces body weight, food craving, and emotional eating - pubmed.ncbi.nlm.nih.gov/30570...
• Relationship between chewing features and body mass index in young adolescents - pubmed.ncbi.nlm.nih.gov/33079...
• Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT - onlinelibrary.wiley.com/doi/f...
This post is not sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
Also, if you are interested in learning more about sleep, nutrition, sport, and meditation/breathing, look at our Facebook, Instagram, and Amazon store pages
/ practicalhealthforever
/ practical.health
www.amazon.com/shop/practical...
About the Practical Health channel
The mission of the Practical Health channel is to share scientific knowledge and personal experience related to a healthy lifestyle. So, everyone will live a healthy and productive life!
In this channel, Andrey Titov, PhD shares his personal experience and provides practical steps on health and performance optimization. The key focus is to use a data-driven approach (a lot of actual body tests) in optimizing the 4 key pillars of wellbeing
• Nutrition/ diet - calorie balance, healthy food, controlling appetite
• Exercise/ sport - weekly schedule
• Sleep - getting asleep and waking up fast, having a great night's sleep
• Mental Health - enjoying life and staying happy

[@Skellysticc]

thank you, i was choking for 12 years until i found this

[@PracticalHealthNow]

Glad it was helpful! Also, take a look at our other video "12 healthy habits", you might pick up something interesting there.

[@CKC-gk2dh]

Thanks! So hard to master eating slowly and chewing until liquid. But I am going to make a conscious effort to master this!!!

[@PracticalHealthNow]

One thing that helped a lot - recently I started counting calories to better understand my calorie intake. Quite fast I realized that I was overeating a bit, so I needed to reduce my calorie intake. And naturally I started eating slowly, and diligent chewing came in quite handy here. I hope it helps!

[@CKC-gk2dh]

@@PracticalHealthNow Thanks!!!

[@ZebraNJ1278]

​@@PracticalHealthNowwhat are examples of calorie food?

[@PracticalHealthNow]

@@ZebraNJ1278 Sorry, what's the context? Basically, all foods have calories.

[@WitchettyMan]

I'm constantly gaining weight and feeling bloated and heavy and like I have a basketball inside of me every. Single. Time. I eat. Today, a few minutes ago, I made a conscious effort to eat slowly and properly chew before swallowing. For the first time in a long while I am feeling full, satisfied, and NOT heavy at all. Still, I know well enough that what I just did was like asking me to drag a piano around my house. Expect me to gather the energy to do this effort only once, hoping me to do it everyday is unreasonable. Just awaiting the moment I will slip and go back to my old habits. I've been here before.

[@PracticalHealthNow]

Great to hear that proper chewing helps, it's great! If I may, I suggest to look at the situation more holistically and check all possible reasons of your problems with the digestive system. Digestive issues can be caused by many things like 1. nutrient imbalance, like too much meat or fat, and not enough fiber, 2. not proper chewing (as discussed in the video), 3. gut microbiome problems, including the presence of pathogens, 4. inflammation of intestines, 5. hormonal imbalances, 6. a sedentary lifestyle that hinders the movement of food through the digestive tract, 7. extra weight, especially the presence of visceral fat, and many other causes. So, my suggestion is to do as much research as possible on your own, and consider talking to a medical doctor.

[@WitchettyMan]

@@PracticalHealthNow Four days later and I will say this: I made the effort to chew well before swallowing every day since then and my bloating problem seems to be gone. Also, I am feeling satisfied much quicker: I couldn't finish eating huge portions that I used to eat like nothing before. And I was able to put what was left for later in the fridge without ever craving to eat them out of meal time. I feel like I may have found the key to happiness. Whatever it is that caused me to start eating fast in the first place seems to be resolved. Could've been stress or anxiety, I think it's both. But the fact that something that was tormenting me everyday for months it's gone and it's totally on me to keep it that way... may mean that I may keep this habit for the rest of my life. Because it actively feels good to not feel like crap after eating, and I want to relive this feeling always.

[@PracticalHealthNow]

@@WitchettyMan Great to hear that, fantastic! You made my day :)

[@larrynorman3440]

My located this video because I searched for this type of information and I found what I needed things to you

[@PracticalHealthNow]

Great to hear that this video is what you needed, Larry!

[@ScarFail]

This guy is the Arnold Schwarzenegger of Practical Health.

[@PracticalHealthNow]

Yeah! Or Arnold Schwarzenegger is the Andrey Titov of Hollywood :)

[@dhruv5695]

Can say that too​@@PracticalHealthNow

[@victor00123q]

Great video! Very useful! Every time I take my time and eat slowly I generally feel great, and when I eat too fast my mood and energy are all over the place.

[@PracticalHealthNow]

Victor, I had the same experience, and this is what triggered me to research this topic in detail. Glad you enjoyed the video!

[@nicoleanagnostou7719]

It really resonated with me when you described the digestive tract as a 9 meter long pipe. I know I clog my pipe by not chewing properly. Hence why I am always gassy, bloated and constipated. You have motivated me to chew my food properly. Thank you.

[@PracticalHealthNow]

Nicole, I'm really happy that this video has inspired you to pay more attention to chewing your food properly! And I'm equally fascinated by the idea of viewing our digestive tract as a long pipe that benefits from being kept clean and efficient. Such a great concept!

[@clementm9161]

Experiencing exactly the same ! From now on I'll put the efforts it !

[@reese_doglover]

Thank you so much!! I needed this since I always eat for 2 hours now, and it’s not good for rush hour too. I’ve been taking big bites and I also lose my appetite over time. I eat some foods faster, but usually it takes me 1-2 hours to finish eating.

[@PracticalHealthNow]

Glad that you found this video helpful, Michelle!

[@Sibahem3]

😅 how is this possible.

[@jhev-xh8mc]

It takes me 10-15 mins max 2-3 plates rice

[@solasolar1]

I'm here because of my silent gerd. I'm trying to find all the ways to improve my digestion and have a happy stomach. I'm hoping eating slowly and chewing propery helps. I'd be interested in more videos like this. How full your stomach should be, how long between eating, drinking fluids with meals, etc. I'm just trying to help my stomach work it's best to avoid the acid reflux beyond just avoiding acid reflux triggers because that alone doesn't seem to solve it.

[@PracticalHealthNow]

Great questions! I'll share some well-established principles with you. Firstly, avoiding overeating and incorporating a healthy interval between meals is essential. A reliable strategy to prevent overconsumption is to monitor your calorie intake, aiming for a slight calorie deficit, unless you have medical considerations. In terms of meal frequency, it's generally recommended to allow at least 3-4 hours between each intake. This ensures ample time for your stomach to digest the previous meal effectively. Personally, I've embraced the 16-8 intermittent fasting method, with food intake windows between 10-11 am and 5-6 pm, and I've found it to be quite satisfying. Additionally, check out the gut microbiome topic. A healthy gut microbiome is crucial for digestion. We've covered this on our channel, but there's also a wealth of great content on KZbin to explore. I hope it's helpful!

[@solasolar1]

@@PracticalHealthNow Thanks for that! I struggle the most with nighttime reflux (I think) so I've been eating just small meals twice a day so that I'm not eating near bedtime. I am already thin, so hoping to not lose too much weight, but still allow my gut to heal. For now, I still wake up with nausea and a cough. I'm hoping that will go as my body heals.

[@nataliialebid1336]

great video with lots of great ideas! I will definitely pay attention to it

[@PracticalHealthNow]

Awesome! Thank you!

[@moniquejohnson6143]

This is so helpful. Thank you!

[@PracticalHealthNow]

Glad it was helpful, Monique!

[@archieblair8728]

I really enjoyed this video.

[@PracticalHealthNow]

Thank you, glad you enjoyed it, Archie!

[@larrynorman3440]

Thanks for the pro tip very useful video

[@PracticalHealthNow]

Thank you!

[@jeshr127]

I think better chewing helps in better nutrient absorption from the food..which is very important else we may be eating nutrient rich food but it wont help much in improving the health..

[@PracticalHealthNow]

Rajesh, totally agree with you - thorough chewing helps to get more nutrients from foods in a more efficient way.

[@zzekelol6518]

in my classes my stomach makes loud noises and ive constanly need to use to toilet this helped alot thank you sir

[@PracticalHealthNow]

Chewing diligently will definitely help, and also research the gut microbiome. Bloating might be caused by a unhealthy gut microbiome, so improving it might fix the issue. If interested, we have a short video on this topic on our channel. I hope it helps!

[@ZebraNJ]

Nice, from today I’m going to start practicing it

[@PracticalHealthNow]

Great, Ezra! And please let us know how it will go, whether you'll see any visible changes.

[@rayanshaikh2265]

I had saw one thing that when you chew mouth open food gets swallow very fast but mouth closing gives you much time to chew

[@PracticalHealthNow]

Yeah, it's a good point! Thank you for bringing it up!

[@mannyperez28]

Thank you 🙏🏻 so much for this video I sometimes eat fast I don’t know why I need to stop eating like that I need to start eating more slower

[@PracticalHealthNow]

Hey Manny, you are welcome! It's a bit like a chicken and egg situation. When stress hits, we tend to gobble down our food quickly, which can take a toll on our digestion and add to the stress. Conversely, speedy eating itself can lead to digestive problems, contributing to stress. The key is to make a conscious effort to eat slowly, promoting a healthier digestive system and steering clear of unnecessary stress :)

[@joelpineda2042]

Thank u for the info Doctor. I've personally have been blending my food for example chicken broccoli and like 20 almonds in the blender and drink it. Sometimes I do it 3 times a day do to work schedule and busy life. Will that cause problems for me cuz I'm not chewing it and getting the saliva in there for digestion?

[@PracticalHealthNow]

Joel, I think if you don't have any stomach bloating and don't overeat, the impact on the digestive system is not significant. Though by avoiding/ minimizing chewing, your teeth and jaws don't get necessary exercise and care that might have a negative impact on their health long term.

[@funkydivadoll]

Chew gum and do jaw exercises

[@user-vc6tp7vs2o]

Help but how do you even eat for 25 minutes?

[@PracticalHealthNow]

Slowly, Christian :) You've raised a great point, and I, too, am struggling to allocate a good amount of time for my food intake. It's a tradeoff - invest time in proper food digestion or suffer from improper digestion.

[@DragonD123]

Thanks I’m having intergension at the minute

[@PracticalHealthNow]

Sorry about that, I hope thorough chewing will help you get rid off any intergestions…

[@SpringDavid]

Its my third gas bloating incident, I'll have to follow these rules from now on or else I'll just keep suffering more

[@PracticalHealthNow]

Sounds good, please let us know your results of proper chewing, it will be very interesting.

[@sussyuchiha5780]

hello doctor, within 30mins I enter DEEP sleep, neither the alarm nor my mum scolding are able to wake me up. But i am in final year of highschool and i gotta study more but this "power nap" turning into a DEEP sleep is a problem. Advice please?

[@PracticalHealthNow]

It sounds like the problem is not with "deep-sleep power nap," it looks like the problem is with your night sleep - it's not sufficient. So, your body compensates your poor night sleep with "deep-sleep power nap" during the day. So, try to fix your night sleep. In general, people who have a healthy circadian rhythm, a good night sleep and a healthy diet don't need a nap during the day.

[@sussyuchiha5780]

@@PracticalHealthNow thank you doctor

[@PracticalHealthNow]

@@sussyuchiha5780 Let us know how it will go. Best of luck in your final high school year!

[@sussyuchiha5780]

@@PracticalHealthNow sure thing! Thank you 🙏🏻

[@jibranaashiq11]

My front teeth are misaligned with one lower tooth also can you tell me what is going on and ehat i should do?

[@PracticalHealthNow]

Jibran, I am not a practicing physician, so I can't give you medical advice. But personally, I don't see how misaligned teeth can be fixed without a doctor's work. So, I suggest you talk to your dentist and follow their guidance.

[@ishajain6053]

But it take a lot of time .... and we don't have much time to eat....if we go somewhere outside then we can not eat taking long time .... and if we chew for a long time then WE WOULD EAT IN LESS QUANTITY it may cause in weakness .... then what should we do ?

[@PracticalHealthNow]

Isha, chewing is great for the digestive system and overall health, so please prioritize it. Regarding "eat in less quantity", if you chew well, and after some time you are not hungry anymore, then you are good, you are full, just stop eating. So, your body tells you stop eating, don't overeat. I think it's good!

[@ishajain6053]

@@PracticalHealthNow Ok .. thanku sooo much ... i will keep it in mind

[@TonyRuisi-uj6qw]

Bro never missed arm day

[@PracticalHealthNow]

Never miss arm day, never miss leg day! I know that, but how can I make it happen? Anyway, thank you for reminder, Tony :)

[@gogopowerrangers-gogo]

should add as well don't use suckle your food, swallow with your throat and tongue not your cheeks. Start Mewing as well

[@PracticalHealthNow]

Wow! It's a lot of ideas for a new series :)

[@olegsabfir5776]

I don't think our ancestors for million years chewed a lot, so our digestive system is adopted to not pay a lot of attention on chewing. Any scientific researches about not chewing a lot is bad for your health?

[@PracticalHealthNow]

Oleg, they did! Our ancestors chewed their foods a lot, because they simply didn't have a choice. All foods that they had like meet of wild animals and wild wheat or corn required a lot of chewing to get digested. Actually, changes of our nutrition and diet started quite recently. 71% of foods that we consume today - dairy products, refined oils, sugar, alcohol - were not available 10,000 years and mechanical processing of foods really started about 200 years ago. So, our ancestors were proficient in chewing!

[@ambiguousana3370]

Hi this is Noha from Saudi Arabia. believe me I have been suffering from constipation since forever. I'm 35 and I tried many things from water to probiotics. do you know what worked? only chewing until food is liquid like.

[@PracticalHealthNow]

@@ambiguousana3370 Hi, Noha! I am not a practicing physician and for any proper analysis any doctor needs to take a look at your blood test results, but let me give a couple ideas to research. Digestive issues can be caused by many things like 1. nutrient disbalance, like too much meat or fat, and not enough fiber, 2. not proper chewing (as discussed in the video), 3. gut microbiome problems, including the presence of pathogens, 4. inflammation of intestines, 5. hormonal disbalances, 6. a sedentary lifestyle that hinders the movement of food through the digestive tract, 7. extra weight, especially the presence of visceral fat, and many other causes. So, my suggestion is to do as much research as possible on your own, and do talk to a doctor.

[@ambiguousana3370]

@@PracticalHealthNow truly appreciate. all love

[@A22s34bb]

Back in the old days you'd have a lot of time to enjoy your food, the boss wouldn't get mad at you for getting late and I doubt that they had jobs to begin with

[@mohsinalithecver8]

Real problem is not humans are not chewing food properly Real problem is people are Not eating food which are chewable Include cucumber , beetroot , carrot in your diet and you will get to know what i am I saying

[@PracticalHealthNow]

Agree! We have a ton of problems, including the food itself :(

[@user-io6sv6cx4p]

Украінец

[@PracticalHealthNow]

Як ще інакше :)