The Benefits of Chewing Your Food More for Women in Menopause
🍽️ Key Takeaways: Chewing Food More During Menopause
Chewing thoroughly improves digestion
Slower eating can support your gut health, reduce bloating, and ease digestion during menopause.
Mindful eating supports hormone balance
Chewing more is a simple lifestyle habit that supports stress reduction and better hormone regulation.
Less bloating means more energy
Women in menopause often feel fatigued. Better digestion = less bloating and more get-up-and-go.
It’s not just what you eat—it’s how you eat it
Chewing more slowly helps you feel full, curb cravings, and make more empowered choices at meals.
Start with the 7-Day Menopause Reset
If chewing more sounds simple—but you keep forgetting—it’s time to build the habit with support.
Introduction
For today's post, I’m actually basing it on my own eating practice, and relating to my own rather spartan eating habits!
I used to eat like I was in a race, (my wife probably still thinks I still am!)—fork in one hand, phone in the other, barely tasting a thing.
It wasn’t until my digestion started giving me problems (hello, bloating and sluggishness!) that I realised something had to change.
So, I made a conscious effort to slow down and actually chew my food.
The result?
My digestion improved, I felt more energised, and I even started enjoying my meals again.
Now, it’s one of the first things I recommend to my clients - especially women navigating menopause.
Slowing down and chewing isn’t just about better digestion; it’s about feeling in control and more connected to your body.
Trust me, it really does work!
Are you rushing through your meals without a second thought?
For women going through menopause, eating too quickly can worsen bloating, indigestion, and even weight gain.
But here’s the good news: something as simple as chewing your food more thoroughly can make a significant difference to your health.
From aiding digestion and boosting nutrient absorption to supporting weight management, chewing properly is a small habit with big benefits.
Let’s explore why chewing your food thoroughly is especially helpful during menopause.
How Chewing Food Improves Digestion During Menopause
Why Proper Chewing Boosts Nutrient Absorption
Why Slower Eating Prevents Overeating
Feel More Satisfied and Energised After Meals
Prevent Bloating and Indigestion with Better Chewing
Improve Oral Health While You Eat
Chewing Food Mindfully Reduces Stress
How to Practise Chewing More Mindfully
How Chewing Food Improves Digestion During Menopause
The digestive process begins in the mouth, making chewing your food thoroughly one of the easiest ways to support digestion.
Breaking food into smaller pieces reduces the chance of bloating and gas, common concerns for menopausal women.
When you chew, your saliva releases enzymes like amylase, which start breaking down carbohydrates before they reach your stomach.
This helps prevent indigestion and acid reflux, allowing for smoother digestion.
Why Proper Chewing Boosts Nutrient Absorption
As you transition through menopause, your body needs to absorb more essential nutrients, such as calcium and magnesium, to maintain bone health and energy levels.
Chewing food properly ensures that your digestive system can break down food efficiently, allowing for better absorption of these vital nutrients.
When food isn’t chewed thoroughly, it may pass through your digestive tract too quickly, limiting the vitamins and minerals your body can extract.
For women in menopause, prioritising nutrient absorption is a simple way to feel more energised and nourished.
This visual guide highlights the importance of a balanced diet with actionable tips.
Chewing Food Slowly Helps Manage Menopausal Weight Gain
Many women experience weight gain during menopause, often due to hormonal changes and slower metabolism.
Chewing food thoroughly is a practical strategy for managing your weight because it helps you eat more mindfully and prevents overeating.
It is this exact strategy that made a huge difference to my own earring habits.
This is in effect mindfulness.
Why Slower Eating Prevents Overeating
Studies show that it takes approximately 20 minutes for your brain to signal that you’re full (NIDDK, 2017).
Eating quickly means you may consume more calories than your body actually needs.
By chewing your food more slowly, you’ll give your body enough time to recognise fullness, reducing the likelihood of overindulging.
This infographic shows hunger-controlling foods with high protein and fibre content. Try to take on those types of foods to control hunger pangs!
Feel More Satisfied and Energised After Meals
One of the simplest ways to feel more satisfied after eating is to slow down and chew.
The act of chewing food properly allows you to fully enjoy the flavours and textures of your meals, which can help reduce cravings and emotional eating.
For menopausal women, increased satisfaction with meals can improve overall energy levels.
Feeling more content with what you eat also supports a healthier relationship with food.
Prevent Bloating and Indigestion with Better Chewing
Swallowing large chunks of food without chewing properly can lead to indigestion, acid reflux, and bloating—issues that are often worsened by hormonal changes during menopause.
How Chewing Relieves Bloating
So by chewing your food thoroughly allows it to be broken down into smaller particles, which are easier for your digestive system to handle.
This simple habit can relieve uncomfortable symptoms and promote gut health, leaving you feeling lighter and more comfortable.
Improve Oral Health While You Eat
Did you know that chewing your food thoroughly can also boost your oral health (Colgate, 2023).
Chewing stimulates saliva production, which helps clean your teeth and reduce harmful bacteria.
For menopausal women, who may be at a higher risk of gum issues due to hormonal shifts, this is an added bonus.
Strong jaw muscles and healthier gums are natural side effects of mindful chewing, helping to prevent cavities and other dental problems.
Chewing Food Mindfully Reduces Stress
Now, this is the cool bit of slowing down with your eating...
Mindful eating has been shown to lower stress levels, making it a powerful tool for women in menopause.
So, taking the time to chew slowly encourages you to focus on your meal, creating a moment of calm during a busy day.
Slowing down also helps you savour the textures and flavours of your food, transforming mealtimes into a more enjoyable and relaxing experience.
How to Practise Chewing More Mindfully
Here are some easy ways to incorporate mindful chewing into your routine:
- Chew each bite 20-30 times before swallowing.
- Put your fork down between bites to naturally slow your pace…this is a tough one for me!!!
- Eliminate distractions, like phones or TV, so you can focus on your meal.
- Start with smaller portions to practise eating slowly.
Some practical mindful eating strategies for better digestion and satisfaction.
Why Chewing Matters for Women in Menopause
As you go through menopause, small lifestyle changes like chewing food more thoroughly can make a big difference.
It supports better digestion, enhances nutrient absorption, reduces bloating, and helps with weight management.
By making this a daily habit, you can take back control of your health and feel more energised.
Feel Energised and Confident with John Chisholm Fitness
Struggling with bloating, brain fog, or low energy?
Chewing your food more is a great start—now take it a step further. The 7-Day Menopause Reset gives you the exact habits, meals, and movement to feel lighter, clearer, and more in control—without restrictive rules.
Download the FREE 7-Day Reset Guide
About the Author
John Chisholm is a menopause fitness and wellness expert with over 20 years of experience helping women feel stronger, more energised, and in control of their health. Through John Chisholm Fitness, he provides practical, science-backed coaching in fitness, nutrition, and mindset.
Learn more about John or
get in touch.