This Woman Chewed Each Bite Of Her Food 30 Times, And These Were Her Results

It’s no secret that what we eat has changed pretty drastically over the years. Case in point: Porpoises may have been a delicacy during the Middle Ages, but most Americans today would shudder at the thought of chowing down on Flipper. How we eat is a lot different than it used to be, too. Whether we’re choking down a breakfast sandwich during our morning commute or eating lunch hunched over a computer, Americans simply eat too fast. According to Verywell Fit, the average meal in the U.S. is just 11 minutes long.

So when MindBodyGreen Wellness Editor Stephanie Eckelkamp noticed problems with her digestion, she tried slowing down her eating — and the results were incredible.

At the start of her experiment, Eckelkamp committed to chewing each bite of food 30 times for one week. Although that might sound excessive — Eckelkamp herself admitted she usually chewed food just five to 10 times before swallowing — there’s a lot of research-backed benefits to thoroughly chewing your meals.

Here’s one example. Chewing each bite 30 times will, of course, slow down your overall eating pace. But did you know eating too fast can increase your risk of heart disease, diabetes, and stroke?

In fact, studies have shown that fast eaters have a higher chance of developing metabolic syndrome, according to Medical News Today.

Chewing your food until no lumps remain also burns slightly more calories than when you scarf it down.

The effect isn’t much — roughly 10 additional calories per 300-calorie meal, according to one study — but considering the vast majority of U.S. adults are obese, every little bit helps.

Eckelkamp admitted that chewing each bite 30 times was “initially a big pain in the ass.”

The experiment required her to eat away from the computer to increase her mindfulness during meals, which helped boost her overall productivity.

“My days felt surprisingly more productive when I gave my brain a bit of a break,” Eckelkamp wrote.

Although Eckelkamp isn’t sure she’ll continue chewing quite as much, the results of her experiment “were substantial enough to prove that chewing is an essential component of digestion — not just a necessary step to funnel food down the gullet.”

Interested in following Eckelkamp’s example and making mindful eating a priority? Below are a few tips for getting started.

Remove distractions.

In other words, don’t eat while watching TV or working.

Sit down.

Eating on the go is the exact opposite of mindful eating.

Watch your portions.

Start with a smaller plate. You can always go back for seconds if you really need to.

Listen to your body.

According to WebMD, it takes about 20 minutes for your brain to start sending signals of fullness.

Choose whole, unprocessed foods.

Processed foods tend to be lower in fiber, making it more difficult for your body to recognize when it’s full.

Plus, a diet rich in fruits and vegetables is just healthier in general.

Practice gratitude.

Reflecting on what you are thankful for can benefit your mindful eating practice, according to author Lynn Rossy.

Try writing down a few things you’re grateful for every night before bed. It’s also a good way to reflect on your day.

Chewing your food 30 times and practicing mindful eating might sound crazy at first, but the benefits are well worth it. Just ask Eckelkamp.