The Digestive Domino Track, Part 3: Chew, chew, chew!
Just like the brain, few people think of the mouth as a digestive organ. Sure, we know we use our mouths to eat food, but that’s typically where the connection stops.
So it’s time to shine a spotlight on the often-overlooked role of the mouth in digestion and how factors like chewing and dental health can impact the entire digestive process.
Not quite where digestion begins but pretty close…
As we discussed in Part 2, the brain is the number one domino in this sequence of events, but the mouth is a very close number 2 (ha, no digestion pun intended there!). Its role in digestion is very important: this is where the process of breaking down food begins – not in the stomach where most people think it does. The chewing that occurs here not only mechanically breaks down food into smaller particles, but also the saliva that’s produced contains enzymes that kick start the digestion of carbohydrates.
How things go awry…
In our fast-paced society, many of us rush through meals without giving much thought to chewing. However, proper chewing is essential for optimal digestion and nutrient absorption. This is what we call mechanical digestion, and the mouth is the key place in the digestive system where this occurs. There is some mechanical digestion alongside chemical digestion in the stomach, but the biggest part of it should be done before reaching that point.
Inadequate chewing can lead to larger food particles entering the stomach, putting strain on the digestive system. We need those particles of food to be as broken down as possible before the digestion baton gets handed over to the stomach. Otherwise, the stomach has to make up the difference, which it often can’t, and thus our domino track goes off course.
It’s not just rushing around and forgetting to chew that throws things off though. Did you know that dental issues like cavities, gum disease, and missing teeth can impact digestion? Poor oral health can make it difficult to chew food properly, again leading to downstream consequences, including digestive discomfort and nutrient malabsorption. Additionally, certain dental treatments or medications can alter saliva production, affecting the first stages of chemical digestion that occur in the mouth.
Along these same lines (and a topic that many of my fellow parents will know way too much about), orthodontic issues like misaligned teeth or jaw problems can also interfere with chewing and digestion.
What we can do to get the digestive domino track back “on track”…
To support optimal digestion, the very first thing you should do is focus on mindful eating practices that encourage thorough chewing and savoring each bite. Basically, SLOW DOWN! This is a similar message to what I shared in Part 2, with extra emphasis on chewing your food. Try putting your fork down between each bite so that you can focus on fully chewing your food before adding more. I personally don’t love micromanaging my chewing by counting, but for some people this can be really helpful. It’s also a great eye-opening exercise if you’ve never done it before! If you want to try it, aim to chew your food at least 25 times before you swallow it or add more food to your mouth.
The other important strategy for keeping your mouth a high-performing part of digestion is to prioritize good oral hygiene habits, including regular brushing, flossing, and dental check-ups. oral health is linked to so many aspects of health – cardiovascular health, cognitive function, and diabetes to name a few – so this will serve you in many other ways too! And, lastly, if you have dentures, missing teeth, or other concerns about your bite, this is something to pay extra attention to and to explore with your dentist.
Anyone else starting to feel like they’re on a Magic School Bus ride through the digestive system? That’s kind of what we’re doing. 😂 We’ve covered dominoes 1 and 2, the brain and mouth, but in part 4, we’ll really be getting into the belly of the beast (pun totally intended that time)! See you in the stomach!
