Chewing Longer May Make You Feel Full Faster
We were all told by our moms to "chew your food thoroughly before you swallow it" so we wouldn’t choke. Turns out there are more reasons to make sure your food is thoroughly pulverized before you swallow it: chewing longer may increase feelings of fullness and decrease calorie intake by up to 19%.
Over the course of five days, 26 men were told to chew but not swallow food for one or eight minutes. Simultaneously, their stomachs were being filled with either 100 ml or 800 ml of infused liquid via a nasal feeding tube. As a control, the men were tested one time without chewing and without the infused liquid.
Thirty minutes after completing the chewing and gastric stimulation, the participants were given a meal and told to eat as much as they liked.
The researchers found that each of the interventions resulted in lower appetite when compared with the control. However, the eight minute chewing time interventions resulted in a larger decrease in calorie intake compared to the one minute chewing time. The results were:
1. 8 minute chewing time and 100 ml solution – 19% lower calorie intake
2. 1 minute chewing time and 100 ml solution – 14% lower calorie intake
3. 8 minute chewing time and 800 ml solution – 15% lower calorie intake
4. 1 minute chewing time and 800 ml solution – 10% lower calorie intake
The researchers concluded that increasing oral stimulation by chewing food for a longer period of time may be an important element in lowering calorie intake.
The study was conducted at Wageningen University in the Netherlands and was published in Obesity on May 17, 2012.
Previous studies have suggested that other natural ways to increase feelings of fullness include consuming algae, kidney beans, artichokes, fiber, and green tea.