On Instagram, Dr Jean-Michel Cohen highlights a very simple gesture: chew more slowly. The idea is correct, provided you remain measured: chewing well prepares food for digestion and can help some people better perceive satiation, without automatic effect.
Why chewing really helps digestion
In the video, Dr. Jean-Michel Cohen summarizes the role of chewing as follows:
“Basically, when you chew, you prepare your body for digestion.”
This is the strongest point. Digestion doesn’t just start in the stomach: it starts in the mouth. Chewing helps break food into smaller piecesto mix them with saliva and form a mouthful that is easier to swallow. This mechanical work then facilitates the action of digestive juices.
In other words, it is not a magical reflex, but a very concrete step. Swallowing large mouthfuls, eating very quickly or chewing little can make the meal less comfortable for some people, in particular because the stomach receives less well-prepared food. To go further on this process, you can read our tips for promoting good digestion.
Caution is however necessary on another point mentioned in the video: the idea that chewing would largely trigger the hormones of digestion and satiety. Available data suggest that chewing may mediate certain appetite-related signals, but hormonal mechanisms are not established in a simple and uniform way. It is therefore better to talk about possible support for meal signals, rather than a guaranteed trigger.
Slowing down can help you feel fuller
The other benefit of chewing more has to do with the rhythm of the meal. Dr Jean-Michel Cohen puts it simply: eating slowly also slows down the intake of other foods and allows you to become more aware of what you are eating. This is what he calls “food consciousness.”
On this point, the studies point in the same direction, but with nuance. Eating more slowly is associated, in experimental work, with lower food intake during the meal compared to eating quickly. This does not mean that everyone will eat less, nor that hunger will disappear after the meal. Above all, this means that slowing down can leave more room for feelings of fullness.
In practice, mindful chewing is less about counting each mouthful and more about putting attention back into the meal. A few simple guidelines can help:
- Put your cutlery down for a few moments between two bites, if the meal is swallowed very quickly;
- Take the time to perceive the texture, taste and temperature of the food;
- Observe the moment when hunger diminishes, without seeking to end it at all costs;
- Limit distractions that cause you to lose track of the meal, when possible.
This approach can complement better recognizing satiety signals or eating mindfully, but it should not become a rigid rule. The goal is not to control each bite, even less to feel guilty, but to find a more comfortable rhythm.
Finally, this advice is not equally suited to all situations. In case of severe dry mouth, difficulty chewing, swallowing problems or risk of aspiration,
the texture of the food and the pace of the meal must be adapted with a health professional. For others, starting by slowing down a few mouthfuls is already enough to test this simple gesture, without expecting a guaranteed “big impact”.