A simple eating habit seen in a clip featuring actor Janhvi Kapoor has sparked a health discussion online after a gastroenterologist explained how slow, mindful chewing can influence appetite and digestion.
Dr Pal Manickam, a California-based gastroenterologist, used the viral moment to highlight how the way we eat can be just as important as what we eat when it comes to managing weight and preventing overeating.
What triggered the discussion?
The conversation began after a clip of Janhvi Kapoor enjoying roadside snacks during promotions for Param Sundari surfaced online. While she appeared to take small bites, the moment drew attention for unintentionally showcasing slow, measured eating.
Reacting to the clip, Dr Manickam explained how such eating behaviour aligns with principles of mindful consumption that can support better digestion and appetite regulation.
The science behind chewing slowly
According to Dr Manickam, thoroughly chewing food allows the body to process signals more effectively between the gut and the brain.
He referenced the historical idea of chewing food extensively—popularised in the late 19th century by Horace Fletcher, who believed that thorough mastication improves digestion and overall health.
Modern explanations focus on the vagus nerve, which helps communicate satiety signals to the brain, indicating when the body is full.
Slow chewing may also influence key hormones:
- Increases satiety hormones such as leptin
- Reduces hunger hormones like ghrelin
- Helps regulate portion control naturally
Why “32 chews per bite” is suggested
The doctor notes that the commonly cited guideline of chewing each bite 32 times comes from the number of human teeth, encouraging balanced and complete breakdown of food.
However, he acknowledges that this may not always be practical in daily life.
A more realistic approach: the 15–15–15 rule
To make mindful eating easier, Dr Manickam recommends a simplified method:
- Chew each bite for about 15 seconds
- Pause for 15 seconds between bites
- Spend at least 15 minutes on a meal
He also advises starting with just one meal per day and avoiding distractions such as mobile phones or rushed eating habits.
Potential benefits of mindful eating
According to the gastroenterologist, adopting slower eating habits may help:
- Improve digestion
- Reduce unnecessary snacking
- Increase satiety awareness
- Prevent overeating
- Enhance overall meal satisfaction
The emphasis, he says, is not restriction but awareness and pacing.
Important medical disclaimer
Health experts caution that such tips are general wellness suggestions and not medical prescriptions. Individual dietary needs may vary, and professional medical advice should always be sought for specific health concerns.
A viral moment turned wellness reminder
What started as a casual celebrity sighting has evolved into a broader discussion on eating behaviour and metabolic health.
The takeaway, according to experts, is simple: slowing down during meals may be one of the easiest and most natural ways to support better digestion and healthier eating habits.
