Your mother was right: It’s important to chew your food thoroughly before swallowing it. Chewing is the first step in the digestion of the food we eat—it breaks down food into smaller particles, which increases the surface area so that digestive enzymes can more readily extract the nutrients from it.
If we rush through our meals, we don’t get the full phytochemical benefit of the foods we’re eating. Slowing down and chewing thoroughly allows us to absorb more nutrients, helps us maintain a healthy weight, and even brings dental health benefits.
Summary
The digestive process begins in your mouth as soon as you start chewing. When you break your food down into smaller particles, the digestive enzymes can cover a larger surface area and start to extract the nutrients. For some foods, particularly cruciferous and allium vegetables, breaking down the structure of the food matrix drives chemical reactions that provide beneficial phytochemicals.
Phytochemical Benefits of Chewing Thoroughly
The carotenoids in raw carrots are made more accessible when the plant cell walls are ruptured by thorough chewing. Carotenoids are embedded in the matrix of the food, and the structure needs to be broken down to allow the digestive system to extract and absorb them.1,2 For some foods—specifically cruciferous vegetables and onion and garlic family members—breaking down the structure of the food matrix drives chemical reactions that produce beneficial phytochemicals.
Joel Fuhrman
Author
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing. He specializes in preventing and reversing disease through nutritional methods.
