Chew 32 Times: Doctor's Simple Overeating Fix

Dr. Pal Manickam, a California-based gastroenterologist, has highlighted the significant impact of proper chewing on appetite control. He advocates for the practice of chewing each bite of food 32 times, a technique first promoted by Horace Fletcher, known as 'The Great Masticator'. This deliberate approach aims to turn food into liquid before swallowing, facilitating better digestion.

The scientific basis for this recommendation lies in enhanced gut-brain communication. Chewing slowly stimulates the vagus nerve, which sends crucial signals of fullness and calm to the brain. This improved communication helps in recognizing satiety at the right time, thereby preventing overeating and aiding digestive processes. Furthermore, mindful chewing positively influences hunger hormones, increasing satiety hormones like leptin and decreasing hunger hormones like ghrelin.

Recognizing that chewing 32 times per bite may be challenging for many, Dr. Manickam proposes the 15-15-15 rule as a more accessible alternative. This involves chewing a bite for 15 seconds, followed by a 15-second pause, and ensuring the meal lasts at least 15 minutes. Practicing this mindful eating technique, even for one meal a day, can lead to improved digestion, reduced overeating, and a more enjoyable dining experience.