// 845.371.2222 The Role of Saliva in Digestion Saliva is often thought of as just moisture in the mouth, but it plays a much more active role in digestion. When food mixes with saliva, the process of chemical digestion begins before the food ever reaches the stomach. Saliva contains key enzymes, including: Amylase, which begins breaking down carbohydrates Lipase, which begins breaking down fats Lysozyme, which helps maintain oral microbial balance When chewing is thorough, these enzymes coat the food and allow the stomach to receive partially broken-down material, reducing the mechanical and chemical workload on the digestive system. When chewing is rushed, saliva is minimal and food reaches the stomach in larger less digestible pieces. This means the stomach must work harder to break down food, often requiring more acid and enzymatic effort. When this effort is insufficient, partially digested food passes into the intestines, where it can ferment and produce gas, bloating, and discomfort. This is why chewing is one of the simplest and most impactful tools for improving digestion. Chewing as a Nervous System Behavior Chewing is not only a mechanical action, it also has direct communication with the nervous system. The rhythm of chewing stimulates the vagus nerve, the primary nerve responsible for activating the parasympathetic nervous system, also known as the rest-anddigest state. When we chew slowly, steadily, and attentively, the vagus nerve signals the stomach and digestive organs to release acid, enzymes, and bile. The digestive tract opens, softens, and prepares. Peristalsis (the wave-like movement of the intestines) is stimulated. Nutrient absorption becomes more efficient. In contrast, when we chew quickly or while distracted, the vagus nerve does not receive the same signals. Digestion remains under-activated. This is why someone can be eating nourishing, whole foods, but still feel depleted. The nervous system decides whether the body can digest, not the food alone. This is especially relevant for mothers, caregivers, and anyone living in a fastpaced environment. There are days when meals may be eaten one-handed, on the go, or while comforting a child. This does not require perfection, just awareness. Even one or two bites eaten slowly and intentionally can help shift the nervous system toward digestion. How Much Should You Chew? In a very practical sense, chewing is considered sufficient when the texture of the food changes noticeably in the mouth before swallowing. A general guideline that supports digestion is 15 to 20 chews per bite, though it does not need to be counted or rigid. The goal is simply to slow down enough for saliva to mix with food and for the nervous system to register that nourishment is happening. When people begin chewing more slowly and thoroughly, they often see noticeable improvements within days, less bloating and gas, reduced reflux, smoother digestion, more regular bowel movements, and steadier energy after meals. These changes occur not because the diet changed, but because the body was finally supported in doing what it’s designed to do. 173
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