Can the chewing movement and the way I swallow affect my gut health?

Yes — the way you chew and swallow can significantly affect your gut health, and there’s a growing body of scientific evidence to support this.

Let me break it down in terms of chewing (mastication) and swallowing, and how they influence the digestive system from mouth to microbiome:

Chewing

Chewing is the first step of digestion: Proper chewing breaks down food mechanically and mixes it with saliva, which contains enzymes like amylase and lipase that start digesting carbohydrates and fats.

Larger food particles stress the stomach and intestines. Inadequate mastication means larger food particles reach the stomach and small intestine, making digestion slower and less efficient.

This can lead to:

• Bloating,
• Gas and/or
• Mal-absorption of nutrients

Some people might think they are “gluten intolerants” because they feel “bloated” when they have gluten, but many times they feel bloated because they are not chewing enough.

Gluten is not properly “broken” by amylase and, when it reaches the stomach, it feels uncomfortable.

Chewing affects microbiome composition.

Chewing stimulates salivary flow, which helps neutralize oral and esophageal acidity and introduces antimicrobial compounds. It also sets the pace of digestion, influencing how quickly food reaches the gut and which bacteria are likely to thrive there.

Swallowing

Swallowing is more than just a reflex — it’s part of the gut-brain axis. Swallowing activates vagus nerve pathways that stimulate the stomach and pancreas to release digestive juices, preparing the Gastro-Intestine (GI) tract for incoming food.

 Dysfunctional swallowing may delay digestion. Improper or rushed swallowing can alter esophageal motility and delay gastric emptying.

Aerophagia (swallowing air): Poor swallowing mechanics, especially in mouth breathers or fast eaters, can lead to excess air ingestion causing: Bloating, Gas and/or Functional GI disorders like IBS (Irritable Bowel Syndrome).

 Chewing and Swallowing Affect Hormonal and Neural Signals

Proper chewing and swallowing:

• Trigger release of gut hormones (GLP-1, CCK) involved in satiety and digestion.
• Send feedback to the brain about food quantity and quality via the enteric nervous system.

This interplay is critical for:

• Regulating appetite
• Supporting healthy insulin sensitivity
• Maintaining a stable gut-brain axis

If you like the topic, below you can find some scientific evidence and interesting researches that describe more thoroughly the influence of chewing and swallowing to our gut health.

I hope you enjoy it!

– Sasaki et al., 2011 (J Oral Rehabil) found that insufficient chewing increased gastric emptying time and impaired nutrient absorption.

– Fukushima-Nakayama et al., 2017 (Int J Mol Sci): Proper mastication enhances gastrointestinal function and hormone secretion (like ghrelin and CCK).

– Kaczmarek et al., 2017 (mSphere) showed a link between mastication efficiency and gut microbial diversity.

– Tanaka et al., 2014 (J Dent Res): Individuals with impaired mastication had altered gut microbiota, which may influence systemic inflammation and metabolism.

– Goyal et al., 2013 (Nat Rev Gastroenterol Hepatol) reviewed the neuroregulation of swallowing and its impact on downstream digestive activity.

– Azpiroz et al., 2007 (Gastroenterology) linked abnormal aerophagia to bloating in patients with gut sensitivity.

-Steinert et al., 2013 (Am J Clin Nutr): Slower eating and thorough mastication increased satiety hormone secretion and improved metabolic responses.