How Chewing Helps You Feel Fuller

How Chewing Helps You Feel Fuller

The insular cortex has neurons that get input from your mouth, It has powerful control over whether you're enjoying what you're eating, you want to avoid what you're eating, or you want to continue eating more. - AH

The insula is a brain region that senses what's going on inside your body. It has a set of neurons linked to touch receptors in your mouth and registers foods' taste, texture, and tactility.

It sends this info to a separate brain region related to hunger & satiety (the VMH). So, the way you eat, and the type of food you eat, have a huge effect on your eating behavior, regardless of nutrient density and caloric balance.

Sometimes, your brain enjoys the act of chewing. You might think you're hungry but you're actually looking for the pleasurable sensation of having food in your mouth and/or chewing it.

So chewing well helps you moderate hunger (feel fuller with less food), balance blood glucose, and decrease your sugar cravings. And it's pretty easy.

Action for the day

Take your time while eating. This makes you focus on the sensation of the food inside your mouth and force you to eat slower/chew more. You'll find every bite more filling, pleasurable, and mindful.

Focus on how you're chewing during your next meal. Slow down.

Fun fact: your stomach growls because you don't chew your food enough. So that's kind of a bonus tool. Anyway, Here's the clip from the podcast.