Nutritionist says bloating and heartburn could be down to eating 'mistakes'

In our modern, hectic world, we're constantly on the move, balancing work, home responsibilities, and squeezing in time for friends, family, and personal pursuits. It's a relentless race against time that often spills over into how we eat, with many of us guilty of gobbling down our meals without properly chewing, rather than savouring each bite.

This seemingly innocuous habit could be wreaking havoc on our digestive system. Adrienne Benjamin, a nutritionist at ProVen Probiotics, has highlighted five surprising signs that you might not be masticating your food adequately, which could be impacting your gut health, and she offers advice on how to rectify these eating practices.

Digestive issues

Adrienne remarked: "One of the first signs that you might not be chewing your food properly, is bloating, gas and constipation. When food reaches the small intestine, enzymes from the pancreas and bile from the gallbladder help break it down. However, if food isn't well-chewed, it will arrive in the stomach and intestines in larger particles that are more difficult to break down and can ferment in the gut. The large particles can potentially be absorbed through the gut as particles that are not completely broken down, leading to these digestive issues."

Heartburn

Adrienne explained: "Improper chewing can contribute to heartburn or acid reflux. When food is not adequately broken down in the mouth, larger chunks are taken into the oesophagus and travel to the stomach, causing the digestive system to work harder. This can lead to the need to produce additional stomach acid and may also lead to physical digestion problems in this area, resulting in food travelling back up from the stomach, causing symptoms of indigestion."

She added: "Whilst chewing is considered the first step in the digestive process, we actually start to produce saliva and digestive enzymes in what is known as the 'cephalic' phase of digestion, which is initiated by the sight and smell of the food as we prepare it and anticipate eating it. If you are not experiencing this phase and are also not chewing your food well, your body may struggle to break down essential macronutrients such as carbohydrates, proteins and fats into small enough particles for absorption, potentially leading to deficiencies in both these macronutrients and the micronutrients (vitamins and minerals) they contain."

She also mentioned over-eating as a possible outcome, reports Gloucestershire Live.

Adrienne explained: "If you are eating too quickly and perhaps mindlessly for example when in the car or whilst doing something for your children, this can lead to a lack of time for your brain to register fullness, leading to overeating. This can result in feeling bloated and sluggish, and also increases the risk of weight gain and associated health issues over time."

But it's not just about your physical health. Adrienne added: "Rushing through meals can diminish your overall eating experience. When you don't take the time to chew your food properly, you can miss out on all the flavours and textures that make each meal enjoyable, taking the pleasure out of eating. Chewing more slowly and taking time to enjoy each meal, will improve your connection to the food you are eating, making it more enjoyable, satisfying and nourishing."

The expert advised: "To support your digestive health, take smaller bites and chew each mouthful 20-30 times to help break down food more thoroughly. Practise mindful eating by focusing on the texture and flavour of each bite. Ensure you're not distracted whilst eating.

"Turn off devices, sit down to eat your meals and slow down your eating by putting down your cutlery between bites and savouring each mouthful of food. Take a probiotic every day to help support your gut microbiome with additional live bacteria to help maintain balance of the bacteria in your gut to enable proper utilisation of your well-digested food. ProVen Biotics 25 Billion, £17.95, is a high-strength probiotic packed with 25 billion live bacteria per two capsules to support your gut."