Chewing
Chewing is the physiological process by which ingested food is broken down before entering the digestive tract (stomach and intestines). It is the first step in digestion and increases the surface area of the food to allow digestive enzymes to act more effectively.
People who chew more thoroughly and for longer consume fewer calories; in fact, proper chewing results in a 12% reduction in caloric intake.
When chewing thoroughly, the body produces less ghrelin, a hormone involved in stimulating appetite.
The less of this hormone is present in the bloodstream, the less intense the feeling of hunger.
At the same time, there is an increase in cholecystokinin, another hormone-like molecule, which, conversely, suppresses appetite.
Thorough chewing therefore improves digestion and prevents problems such as acid reflux, fermentation, and flatulence.