Chewing More Helps You Lose Weight and Improves Your Health - Here's Why

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At the age of 40, Horace Fletcher found himself battling persistent fatigue, indigestion, and frequent illnesses. Standing at five-foot-six, he weighed a whopping 217 pounds which led to a denial of his application for a life insurance policy. This rejection was a wake-up call for Fletcher, propelling him on a quest to overhaul his lifestyle and health.

His exploration led to a remarkable revelation that would crown him as a leading wellness sage of the early 20th century. Fletcher championed the practice of chewing every morsel of food up to 100 times until it blended seamlessly with saliva, almost swallowing itself.

This methodical munching, paired with acute mindfulness towards the act of eating and its resultant feeling of satiety, helped Fletcher shed over 60 pounds in a mere five months.

Fletcher's innovative approach to eating, dubbed Fletcherism, garnered a substantial following, winning over notable figures like John D. Rockefeller. Even the esteemed health journal, The Lancet, endorsed Fletcher's methodology, which went on to sell numerous books, making him a millionaire.

Fast forward a century, and the essence of Fletcherism still reverberates through the contemporary "mindful eating" movement. It promotes the merits of a deliberate, savored approach to eating, advocating for a deeper engagement with the sensations of fullness, ultimately leading to reduced food intake and an enriched dining experience.

Studies have delved into the impact of chewing on appetite regulation, portion sizes, and weight management, yielding promising insights. For instance, Dr. James Hollis, an associate professor of food science and human nutrition at Iowa State University, has demonstrated through several studies that an increase in the number of chews before swallowing can indeed lead to smaller meal portions.

Hollis’s study illustrated that individuals who doubled their usual chewing count consumed about 15% less food during a meal. The act of extended chewing appears to modulate the release of hormones associated with hunger and satisfaction, providing a longer window for satiety signals to manifest, aiding in better food intake regulation.

Furthermore, research has shed light on the benefits of a slow eating pace in reducing meal sizes, albeit the practical application of these findings presents a challenge. Our ingrained eating habits resist change, making it a herculean task to alter chewing patterns or eating speed.

“One problem with trying to use any of this to help with weight management is that people find it really, really uncomfortable to change how they chew or how quickly they eat,” Dr. Hollis said. “We all have our own particular eating style, and it’s very hard to deviate from it.”

Interestingly, some research posits that mindful eating can help alleviate symptoms associated with gastrointestinal disorders, leveraging the stress-reducing effects of mindfulness practices. Yet, the evidence supporting mindful eating as a remedy for specific gut conditions remains scant.

Despite mixed evidence and hurdles in changing eating behaviors, the quest to uncover mindful chewing benefits persists. Although scientists don't fully understand our eating habits, the journey from Fletcherism to mindful eating showcases curiosity and the pursuit of health through mindful munching.