Does Chewing More Really Help You Lose Weight?
We’ve all heard the advice: “Eat slowly and chew your food more if you want to lose weight.” But is there actual science behind this claim, or is it just another diet myth? Surprisingly, research suggests that chewing more can help with weight loss—but not in the way you might think. Let’s break down the science of chewing and its effects on digestion, calorie intake, and weight management.
How Chewing Affects Digestion and Appetite
Chewing (also called mastication) is the first step in digestion, breaking down food into smaller pieces and mixing it with saliva. But beyond just making food easier to swallow, chewing has several effects on how we eat and how our bodies process calories.
1. Chewing More Helps You Eat Less
Studies show that people who chew their food longer consume fewer calories per meal. Why?
✔️ Chewing slows down eating – It takes time for your stomach to send signals to your brain that you’re full (about 20 minutes). Eating too quickly can lead to overeating before you even realize you’re full.
✔️ Chewing increases satiety hormones – More chewing boosts hormones like cholecystokinin (CCK) and peptide YY (PYY), which signal fullness.
✔️ Less food intake per bite – The more you chew, the smaller the portions you swallow, leading to reduced overall food intake.
🔹 A study from the American Journal of Clinical Nutrition found that people who chewed each bite 40 times ate 12% fewer calories than those who chewed only 15 times.
2. Chewing More May Boost Calorie Burn
Believe it or not, chewing itself burns calories! While the effect is small, it slightly increases metabolism by activating digestive processes earlier. Some researchers estimate that chewing gum or chewing food thoroughly could burn an extra 10–15 calories per meal. While that may not seem like much, over time, small calorie deficits can add up.
3. Better Chewing = Better Digestion
Digestion starts in the mouth, where enzymes like amylase begin breaking down carbohydrates. When you chew food properly:
✔️ Your stomach and intestines absorb nutrients more efficiently.
✔️ Your body works less to digest food, reducing bloating and indigestion.
✔️ You get more energy from food without needing to eat more.
On the flip side, incomplete chewing can lead to poor digestion, bloating, and nutrient loss because large food particles aren’t broken down properly before reaching the stomach.
4. Chewing Slows Down Processed Food Consumption
Highly processed foods (like chips, white bread, and fast food) tend to be soft and easy to chew, meaning we eat them faster and in larger amounts. In contrast, whole foods like vegetables, lean meats, and nuts require more chewing—which naturally slows down our eating pace and prevents overconsumption.
🔹 In a study, participants who chewed almonds 40 times ate significantly fewer calories later in the day than those who chewed them only 10 times.
So, Can Chewing More Help You Lose Weight?
Yes—chewing more can contribute to weight loss by reducing calorie intake, increasing satiety, and improving digestion. However, it’s not a magic bullet. If you’re still consuming too many calories overall, simply chewing more won’t make a major difference.
How to Chew More Mindfully for Weight Loss
✔️ Aim for 20–40 chews per bite – It might feel strange at first, but gradually increasing your chew count can make a difference.
✔️ Put your fork down between bites – This helps slow down your eating pace naturally.
✔️ Choose whole, fiber-rich foods – Fruits, vegetables, whole grains, and lean proteins naturally require more chewing.
✔️ Avoid distractions while eating – Eating in front of the TV or phone can lead to mindless overeating, no matter how much you chew.
Chewing more won’t single-handedly make you lose weight, but it’s a simple, effective strategy to help reduce calorie intake and improve digestion. Combined with a healthy diet and mindful eating, it can be a useful tool for better weight management.