From probiotics and kombucha to expensive supplements and gut-friendly diets, there’s no shortage of tips claiming to improve digestion and fix your gut. But what if one of the most powerful gut health hacks didn’t come in a bottle or a fancy recipe? What if it was as simple as chewing your food properly?
While everyone is talking about gut microbiomes and detox cleanses, doctors say this old-school habit—chewing your food slowly and thoroughly—might actually be the gut health hack your stomach has been waiting for. It doesn’t cost anything, takes no extra effort, and can seriously improve how your body digests food. Chewing properly helps reduce bloating, eases indigestion, and may even help with weight control.
So before you load up on gut-health powders or sign up for the latest cleanse, start with this one basic habit: chew more. Your gut will thank you.
Why chewing matters more than you think
Let’s be honest—we’re all in a rush. Most of us eat quickly, barely chewing before swallowing. However, health experts suggest that slowing down and chewing your food properly can make a significant difference to your digestion.
“Chewing is the first step in digestion, and it’s often ignored,” says Dr. Shubhashish Mazumdar, Senior Director of Gastroenterology at Max Super Speciality Hospital, Vaishali. “When you chew well, your saliva starts breaking down the food. This makes it easier for your stomach and intestines to do their job,” he added.
What’s with the number 32?
The ‘32 chews’ rule probably comes from the fact that adults have 32 teeth—so one chew per tooth. But the number isn’t set in stone. The idea is just to chew enough until the food becomes soft and easy to swallow.
“You don’t need to count every chew. Just slow down and chew until your food is almost like a paste,” adds Dr. Mazumdar. “That alone can prevent gas, bloating, acid reflux, and even help with weight control.”
Your gut will thank you
Chewing well can do more than help you digest better. It also gives your brain time to realise you’re full, so you’re less likely to overeat.
Dr. Mazumdar says many people with stomach issues like acidity, indigestion, or bloating find relief just by changing how they eat. “It’s a simple, no-cost habit that can actually work better than popping antacids all the time,” he says.
Chew more, eat mindfully
There’s also a bonus benefit: chewing slowly forces you to be more mindful about what and how you’re eating. This kind of mindful eating helps you enjoy your food more, avoid overeating, and feel more satisfied with smaller portions.
So the next time you sit down for a meal, take a moment. Slow down. Chew properly. Whether it’s 20, 32 or even 40 times, the exact number doesn’t matter as much as the habit. It’s one of the easiest gut-friendly hacks you can try—starting today.