By Eduardo San Marcos
Thorough mastication consists of the complete grinding and salivation of every mouthful of food until the ingested matter dissolves entirely within the mouth. This exhaustive chewing mirrors the succussion processes used in homeopathic preparations—involving the trituration, dilution, and potentiation of substances—thereby enabling the most efficient extraction and absorption of all the nutrients contained in the food. What becomes evident through this practice—which requires an average of 100 chews (*) per mouthful—is that when food completely breaks down in the mouth, the substance passing into the stomach already carries the essence of the person consuming it; it has effectively become part of their body. Conversely, if chunks of food are swallowed whole, they act as foreign bodies within the rest of the digestive tract; saliva has the power to permeate and transform an entity that is foreign to the body into a fluid that is fully integrated into the digestive system.
Food is completely broken down in the mouth, not only through mechanical chewing but also via the action of two salivary enzymes: ptyalin (an amylase that breaks down starches into simple sugars) and salivary lipase (which converts triglycerides into diglycerides and fatty acids). This process is crucial for normal stomach function, as the stomach lacks amylases; consequently, the presence of undigested starches raises gastric pH and hinders the binding of proteins to pepsin—the enzyme that breaks proteins down into low-molecular-weight peptides and functions in a highly acidic environment. A primary consequence of poorly chewed food is delayed gastric emptying; on a macroscopic level, this occurs because the food fragments act as a “mechanical” barrier, preventing pepsin and gastric lipase from penetrating their centers. A direct result of this condition is bacterial colonization of the gastric contents, leading to a pathogenic alteration of the intestinal flora. The activity of these bacteria causes dysregulation of the immune system located in the colon, manifesting as the excessive production of substances known as cytokines by immune defense cells. These cytokines drive abnormal structuring of the extracellular matrix throughout the body, including, notably, the white matter of the brain.
Gut microorganisms also produce neurotransmitters—such as serotonin and dopamine—and short-chain fatty acids; these travel via the vagus nerve directly to the brain, forming what is known as the gut-brain axis. The vagus nerve physically connects the brainstem—specifically the nuclei of the so-called “reptilian brain”—to the internal organs. Gut bacteria stimulate vagus nerve endings using these neurotransmitters and other substances, allowing messages from the microbiome to reach the brain directly within seconds. Balanced bacterial flora promotes emotional stability and memory, whereas bacterial flora in a state of dysbiosis leads to anxiety, depression, and fatigue.
Thorough, slow, and mindful chewing stimulates the vagus nerve, activating the parasympathetic system for efficient food processing—a process known as the cephalic phase of digestion. At the onset of this phase, the mere act of smelling, seeing, tasting, or even imagining food triggers the nerve, which sends signals from the brain to the digestive system before the first bite reaches the stomach. Consequently, parietal cells begin secreting hydrochloric acid and pepsinogen (the precursor to pepsin); vagal stimulation prompts the pancreas to release initial digestive enzymes and insulin into the bloodstream; and in the liver and biliary tract, gallbladder contractions begin, preparing for the release of bile needed to digest fats. The mechanical action and salivation associated with calm chewing thus prepare the entire digestive system to process food efficiently. Good vagal tone promotes gastrointestinal relaxation, reduces inflammation, and improves motility throughout the digestive tract, facilitating digestion free from heaviness. Thorough chewing cures dyspepsia and serves as the foundation for healing all diseases of the digestive system.
Enhanced perception of flavors and aromas—facilitated by slow chewing—serves as a tool for behavioral and psychological re-education; it acts as a genuine form of behavioral therapy by breaking automatic habits and restoring conscious control over the act of eating. It focuses attention on the present moment, silencing the wandering thoughts associated with the brain’s “default mode network”—which typically activates during routine tasks—and replaces them with a mindful practice: consciously counting chews up to 100. This—counting the chews and maintaining that conscious focus until reaching the number 100—is a fundamental point that must be emphasized. This process reduces anxiety and manages stress, the root causes of impulsive overeating. Furthermore, it synchronizes satiety signals; since it takes the brain approximately 20 minutes to register stomach fullness, chewing slowly allows satiety hormones like leptin time to take effect, thereby preventing overconsumption. The vagus nerve signals to the brain when enough food has been eaten, helping to regulate appetite and prevent overeating, thus establishing an effective strategy for weight loss.
Given all these factors—the avoidance of massive energy waste caused by excessive stomach movement and activity; the conservation of enzymes in the liver, stomach, intestines, and pancreas, as well as digestion-regulating hormones; the lowering of insulin levels; and the reduction of toxicity in the large intestine (and consequently, the toxic load on the liver and kidneys)—we can grasp the profound, whole-body regenerative effect of proper, thorough chewing. This restored physiological efficiency ultimately manifests as increased metabolic flexibility, an optimal capacity for energy generation within every cell, and, as a result, the rejuvenation of the entire organism. When we view the human relationship with food as an interaction between entities and essences, we define the act of eating—and its initial stage, chewing—as a philosophy grounded in science: the anthropology of mastication.
(*) Some foods require fewer than 100 chews when eaten alone—such as potatoes—while others, like raw vegetables, require more than 100. The general recommendation is to take small bites.
A Florida Review é mais do que uma revista, é uma entidade cultural com mais de quatro décadas de história, fundada por Chico Moura e fortalecida sob a liderança de Rodrigo Lisboa Soares. Desde o final dos anos 1980, expandiu seu impacto dentro e fora dos Estados Unidos, consolidando-se como referência editorial e ponte entre culturas. A Florida Review serve hoje a mais de um milhão de brasileiros ao redor do mundo, promovendo informação responsável, pensamento crítico e iniciativas filantrópicas que valorizam a identidade e a diversidade brasileira. Guiada por um compromisso inegociável com a verdade, livre de viés ou partidarismo, nossa missão é oferecer conteúdo relevante, atual e consciente que informa, conecta e inspira. Não somos apenas uma publicação digital: somos um patrimônio vivo da comunidade brasileira no exterior.