2730: Chewing Your Food: Is 32 Really the Magic Number by Erica Cirino with Healthline on Eating Healthy

[00:00:00] Hey, it's Ryan Reynolds and I'm here with Keith, co-star of my upcoming film, If.

[00:00:03] Only in theaters May 17th.

[00:00:05] Do you want to tell people the big news?

[00:00:07] Alright, I'll do.

[00:00:08] Sign up now and you'll get Unlimited for $15 a month

[00:00:10] in six months of Paramount Plus Essential Plan on us.

[00:00:14] Mintmobile.com slash switch.

[00:00:16] Upfront payment of $45 equivalent to $15 per month.

[00:00:18] Unlimited over 40 gigabytes per month, face lower speeds.

[00:00:20] Videos at 480p.

[00:00:21] Active Mint customers by 531.24 get six months of Paramount Plus Essential Plan.

[00:00:24] Auto renews after six months.

[00:00:25] Offer ends May 31st, 2024.

[00:00:27] Separate Paramount Plus registration required.

[00:00:28] Terms and conditions apply if rated PG.

[00:00:31] Your brain needs support and new Oli Brainy Chews are a delightful way to take care of

[00:00:35] your cognitive health.

[00:00:37] Made with scientifically backed ingredients like Thai ginger, L-theanine, and caffeine,

[00:00:41] Brainy Chews support healthy brain function and help you find your focus, stay chill,

[00:00:45] or get energized.

[00:00:47] Be kind to your mind and get these nootropic chews at Oli.com.

[00:00:51] That's O-L-L-Y dot com.

[00:00:53] These statements have not been evaluated by the Food and Drug Administration.

[00:00:55] This product is not intended to diagnose, treat, cure, or prevent any disease.

[00:01:00] This is Optimal Finance Daily, episode 2730.

[00:01:04] Chewing your food.

[00:01:05] Is 32 really the magic number?

[00:01:08] By Erica Serino with Healthline.com.

[00:01:11] And I'm your host and personal finance enthusiast, Diana Merriam.

[00:01:15] Welcome back to another bonus Sunday episode.

[00:01:18] This is where we get to hear from one of the other shows in our podcast network.

[00:01:22] And today's comes from Optimal Health Daily.

[00:01:24] You can find that show wherever you're listening to this.

[00:01:28] So with that, here's Dr. Neil with the post and his commentary as we optimize your life.

[00:01:37] Chewing your food.

[00:01:39] Is 32 really the magic number?

[00:01:41] By Erica Serino with Healthline.com.

[00:01:45] When you think about eating, you may think of the work that happens in your stomach and

[00:01:49] intestines.

[00:01:50] But the entire digestive process starts in your mouth, with chewing.

[00:01:54] When you chew your food, it gets broken down into smaller pieces, which are easier to digest.

[00:02:00] When mixed with saliva, chewing allows your body to extract the greatest possible amount

[00:02:04] of nutrients from the food you eat.

[00:02:07] Chewing food 32 times.

[00:02:10] Experts have a lot to say about chewing.

[00:02:12] One common piece of advice is to chew your food an estimated 32 times before swallowing.

[00:02:18] It takes fewer chews to break down soft and water-filled food.

[00:02:22] The goal of chewing is to break down your food so it loses texture.

[00:02:26] Chewing 32 times appears to be an average number applied to most bites of food.

[00:02:31] Foods that are harder to chew, such as steak and nuts, may require up to 40 chews per mouthful.

[00:02:37] Foods like watermelon may require fewer chews to break down, as few as 10-15.

[00:02:43] Benefits of chewing food.

[00:02:45] Chewing is the first step of digestion.

[00:02:48] Here is the process.

[00:02:49] 1. Chewing and saliva break down and mix food together in your mouth.

[00:02:54] From there, food goes into your esophagus when you swallow.

[00:02:57] 2. Your esophagus pushes food into your stomach.

[00:03:01] 3. Your stomach holds food while it mixes with enzymes that continue breaking down the food

[00:03:06] so you can use it for energy.

[00:03:08] 4. When food is digested enough in your stomach, it moves into your small intestine,

[00:03:13] where it mixes with more enzymes that continue to break it down.

[00:03:17] Nutrients from the food are absorbed in the small intestine.

[00:03:20] And 5. Wastes are sent to the large intestine, known as your colon.

[00:03:25] The leftover waste is excreted through the rectum and anus.

[00:03:29] People can forget to chew their food or get into the habit of swallowing before they fully chewed it.

[00:03:34] People who take bites that are too big or too small might not be chewing food properly.

[00:03:39] Chewing is not only an important part of the digestive process,

[00:03:43] but it's also beneficial to overall health.

[00:03:45] People who don't chew their food well enough before they swallow often develop digestive problems

[00:03:50] and are also at a greater risk for choking, aspiration, malnutrition, and dehydration.

[00:03:56] The Benefits of Chewing Food Slowly

[00:03:59] Experts say that the faster you eat, the more food you will tend to eat.

[00:04:03] Chewing your food many times at a slower pace can reduce your overall food intake.

[00:04:09] In one study, 30 healthy women consumed meals at different paces.

[00:04:13] The women who ate slower consumed significantly less food,

[00:04:17] yet felt fuller than those who ate quicker.

[00:04:20] In another study, chewing more during mealtime was found to reduce snacking on candies later in the day.

[00:04:26] Besides weight control, experts say that chewing your food properly can also help

[00:04:30] increase the amount of nutrients you get out of your food.

[00:04:34] In one study, experts found that chewing almonds between 25 and 40 times

[00:04:39] not only suppressed hunger but also increased people's ability to absorb nutrients from the almonds.

[00:04:46] How to Chew

[00:04:47] When you're eating, there is a right and wrong way to chew.

[00:04:51] Here's how to get the most out of your meals.

[00:04:53] 1. Don't overload your spoon or fork.

[00:04:57] Food should stay on without falling off.

[00:05:00] 2. With food in your mouth, close your lips and start chewing.

[00:05:04] Your tongue should move the food from side to side, and your jaw should rotate slightly.

[00:05:09] 3. Chew slowly, counting to 32 with each bite of food.

[00:05:14] You may need more or less time depending on the type of food.

[00:05:18] And 4. Once the bite has lost all texture, you can swallow.

[00:05:23] If you have digestive problems, drinking water when you eat may not be good for you.

[00:05:27] Drinking water can slow the digestive process by diluting enzymes in the body that break down food.

[00:05:33] This effect is especially intense if you suffer from digestive disorders such as

[00:05:38] gastroesophageal reflux disease.

[00:05:41] Not Chewing Food Enough

[00:05:43] When you don't chew your food enough, the rest of your digestive system becomes confused.

[00:05:48] Your body may not produce enough of the enzymes needed to fully break down your food.

[00:05:52] This could lead to digestive problems like bloating, diarrhea, heartburn, cramps, and nausea.

[00:06:00] It may also contribute to indigestion and gas.

[00:06:04] Other Helpful Eating Tips

[00:06:06] Get the most of your food by eating right.

[00:06:09] Here are some tips for how to eat to improve your digestive health.

[00:06:13] 1. Drink 30 minutes before or after you eat, but not with your meal.

[00:06:18] This increases the efficiency of your digestion.

[00:06:21] 2. Don't drink coffee right after a meal.

[00:06:24] That can speed up your digestion and send you to the bathroom.

[00:06:28] In those that are sensitive, it may also increase heartburn symptoms.

[00:06:32] 3. Avoid fruits and processed sweets right after a meal.

[00:06:37] Sugary foods are digested quickly and may cause gas and bloating.

[00:06:41] 4. Avoid exercising strenuously after a meal.

[00:06:45] Digestion requires energy, and it's less efficient when you're exercising.

[00:06:50] 5. Eat more fermented foods like sauerkraut and pickles.

[00:06:54] They contain digestive enzymes and beneficial bacteria

[00:06:58] needed to help your body absorb essential nutrients.

[00:07:01] Eating these foods can reduce symptoms of irritable bowel syndrome,

[00:07:04] gluten intolerance, and allergies and asthma.

[00:07:07] 6. Eat raw or slightly steamed vegetables,

[00:07:11] which contain higher amounts of enzymes and fiber.

[00:07:13] These are important for good digestion.

[00:07:16] 7. Go for a walk after a meal.

[00:07:19] This speeds the rate at which food moves through your stomach, aiding digestion.

[00:07:24] And 8. Use probiotics.

[00:07:27] Poor sleeping and eating habits and travel can throw your digestion out of whack.

[00:07:31] Taking probiotics made up of healthy bacteria can help set your digestive system right again.

[00:07:37] Talk to a doctor to see which probiotics are best for your body.

[00:07:42] Takeaway

[00:07:43] Proper digestion starts in your mouth.

[00:07:45] When eating, be sure to chew your food thoroughly to get the full benefit out of it.

[00:07:50] By focusing on chewing many times, you will eat more slowly.

[00:07:54] This can improve your digestion, help you eat less, and enhance your overall eating experience.

[00:08:03] You just listened to the post titled,

[00:08:05] Chewing Your Food – Is 32 Really The Magic Number?

[00:08:09] By Erica Serino with Healthline.com

[00:08:12] For a lot of people, it can be stressful and confusing to manage their finances.

[00:08:16] Even I used to feel this way when using different finance apps.

[00:08:20] But then I tried Monarch Money and everything got so much easier.

[00:08:24] Maybe you're saving for a down payment, a wedding, a dream vacation, your kid's college.

[00:08:29] I've found that Monarch makes it so easy to help you reach your financial goals, whatever they are.

[00:08:34] I definitely wouldn't be able to allocate my finances or plan as clearly without help from

[00:08:39] Monarch. In fact, Monarch is the top-rated all-in-one personal finance app. It gives

[00:08:45] you a comprehensive view of all of your accounts, investments, transactions, and more.

[00:08:50] Create custom budgets, set goals, and collaborate with your partner.

[00:08:54] And now get an extended 30-day free trial when you go to monarchmoney.com.

[00:09:01] After trying out Monarch for myself, I understand why it's the top-rated personal finance app.

[00:09:06] And right now get an extended 30-day free trial when you go to monarchmoney.com.

[00:09:11] Dr. Neil here for my commentary.

[00:09:26] Look, if you're a regular listener of this show, you've likely heard me talk about my experiences

[00:09:30] as a health educator where I would instruct group classes on weight management. In fact,

[00:09:35] you're probably tired of hearing me mention it. Well, I can't help it. I have so many applicable

[00:09:40] stories from those experiences that I feel like I have to share with you. Like right now.

[00:09:45] To help my patients lose weight, one technique I would describe is thoroughly chewing their foods.

[00:09:50] At the time, researchers were discovering that 1. If we don't chew our foods thoroughly,

[00:09:55] we may be eating too quickly and 2. Eating too quickly may lead to eating too many calories.

[00:10:02] I should mention that this is one of those do-as-I-say-not-as-I-do moments.

[00:10:07] I tend to eat fairly fast and I've found, personally, I do not chew my foods 32 times

[00:10:13] with each bite. But instead, I have found other ways to slow down my eating like putting my fork

[00:10:19] or spoon down between bites. Anywho, this isn't supposed to be about me and my eating habits so

[00:10:25] back to the story. My patients would always express frustration because 32 bites sounded

[00:10:31] like way too many. They complained that the food would be an unappealing texture after that many

[00:10:36] bites. I would respond with, possibly, or you may find that you actually like it. It might help ease

[00:10:43] any discomfort you experience. What's the harm in trying it? Look, if you don't like it, we can

[00:10:48] share stories about how badly it went next time. Without fail, some would still refuse to try it

[00:10:55] but others would take me up on my challenge. I'll be honest, more often than not, patients did not

[00:11:00] enjoy the experience. But here's what they did find. Just by focusing on how many times they

[00:11:07] chewed a bite of food, it took them longer to finish the meal. And that was a win. So as a class,

[00:11:14] we would decide that it may be difficult to force ourselves to chew a bite of food 32 times every

[00:11:19] single time but we would at least pay more attention to this knowing it would help slow down

[00:11:26] the eating process. Alright, that'll do it for me for today. I'll be back here tomorrow for our

[00:11:31] usual Friday Q&A so stay tuned for that where your optimal life awaits.