A Gasrtoenterologist explains why chewing food well is important
Avoiding repeated servings during a meal often comes down to one key behaviour—taking time to properly break down every mouthful. This straightforward approach recently gained attention when gastroenterologist Dr. Pal Manickam reacted to a clip featuring actor Janhvi Kapoor. During promotions for her film with Siddharth Malhotra, Param Sundari, the star was filmed enjoying roadside snacks. Although she appeared to take hearty bites, she actually consumed only tiny amounts, prompting the doctor to highlight the value of deliberate chewing.
Why thorough chewing matters
Dr. Manickam emphasised that slowly working through each bite supports digestion and naturally curbs appetite. He referenced an idea popularised in the late 19th century by American dietary reformer Horace Fletcher, who urged people to chew until their food felt almost liquid. Fletcher, popularly labelled “The Great Masticator,” believed thorough chewing boosted digestive efficiency. His suggestion of chewing 32 times for every mouthful was simply inspired by the number of human teeth.
The doctor explained that when chewing is unhurried, the stomach and brain communicate through the vagus nerve. This signalling helps the body recognise fullness sooner, reducing the urge to refill the plate. Slow eating also triggers hormones like leptin, which promotes satiety, and reduces the levels of hunger-stimulating hormones such as ghrelin.
A Modern, Practical Approach: The 15-15-15 Method
While the classic 32-chew guideline may be unrealistic for many, Dr. Manickam recommended a more feasible routine:
- Take a bite.
- Chew consciously for 15 seconds.
- Rest for 15 seconds.
- And give yourself 15 minutes to finish the meal.
He advised keeping gadgets at a distance and resisting the urge to rush, as
distractions and speed often lead to mindless overeating.
Fletcher’s Philosophy and Its Lasting Influence
Fletcher’s broader philosophy revolved around mindful eating. He urged people to wait until they were genuinely hungry and avoid meals when distressed or upset. In his 1906 work, The New Glutton or Epicure, he stressed understanding what foods contribute to bodily waste, arguing that this awareness was crucial for long-term wellness. His ideas captivated audiences for years, and his lectures eventually earned him great wealth, cementing his influence on early nutritional thinking.