At the turn of the 20th century, Horace Fletcher, an American self-taught nutritionist, earned the nickname “The Great Masticator” for his extreme chewing habits. In one reported instance, he allegedly chewed a shallot 722 times before swallowing.

Fletcher argued that food should be chewed until it was effectively liquefied, claiming it would “practically swallow itself”. He even calculated that more thorough chewing could save the United States economy over half a million dollars a day in food consumption, equivalent to around $19.5 million today.

While Fletcher’s ideas may sound excessive, researchers say he was not entirely wrong in principle. According to experts cited in reporting by the BBC, chewing more thoroughly does in fact bring a range of physiological and cognitive benefits.

A surprisingly powerful biological process

Chewing, or mastication, is the first stage of digestion. It breaks food into smaller particles, mixes it with saliva, and prepares it for swallowing. This process increases the release of digestive enzymes and signals the gut and pancreas to begin processing food.

Researchers such as Mats Trulsson of the Karolinska Institutet in Sweden suggest that chewing may do far more than prepare food for digestion. He notes that mastication may even stimulate blood flow to the brain, contributing to improved cognitive performance.

As reported by the BBC, evolutionary research also shows that human chewing patterns have changed dramatically over time. Early hominins spent hours each day chewing tough foods like nuts and roots, whereas modern humans average only around 35 minutes of chewing daily due to processed diets and cooking.

Despite these changes, the biological purpose remains the same: extracting maximum energy from food to support the body’s energy demands.

Better chewing, better absorption

Chewing also improves nutrient absorption. By increasing the surface area of food, digestive juices can work more efficiently, allowing the body to extract more energy and nutrients.

In one study highlighted by researchers in reporting referenced by the BBC, participants who chewed almonds more thoroughly absorbed significantly more fat than those who chewed less. They also reported feeling fuller for longer periods.

This aligns with findings from multiple studies showing that slower eating and more chewing can reduce hunger, regulate appetite hormones, and lead to lower overall food intake.

Links to brain health and memory

Perhaps the most striking area of research concerns the relationship between chewing and brain health.

Scientists are increasingly exploring what some call the “bite–brain axis”, which suggests that oral function is directly linked to cognitive performance. Tooth loss and poor chewing ability have been associated with a higher risk of dementia and Alzheimer’s disease.

According to findings discussed in reporting by the BBC, large-scale surveys of older adults in Europe found that people with stronger chewing ability performed better on memory, language, and numerical tests.

Researchers believe several mechanisms may explain this. Chewing could stimulate neural circuits linked to the hippocampus, the brain’s memory centre. Others argue that mastication increases cerebral blood flow, effectively “pumping” oxygen and nutrients to the brain.

Mats Trulsson describes the idea as compelling, asking whether it might be possible to improve brain health by restoring dental function.

Attention, stress, and mental alertness

Chewing may also influence short-term cognitive performance. Several studies have found that chewing gum can slightly improve attention and task performance, particularly during mentally demanding activities.

However, researchers caution that the effects are modest and temporary, typically lasting around 15 to 20 minutes.

Some experiments also suggest chewing may reduce stress and anxiety. Participants in laboratory and real-world studies have reported lower cortisol levels and reduced tension when chewing gum during stressful tasks or medical procedures.

Still, scientists remain cautious. As noted by oral processing researchers cited in reporting by the BBC, evidence for stress reduction is mixed and not yet fully conclusive.

From ancient survival to modern science

The act of chewing has evolved alongside human diets. Early humans relied on prolonged mastication to break down tough plant material, while modern diets require far less effort due to cooking and processing.

Yet researchers argue that this reduction in chewing may come with unintended consequences, particularly for digestion, appetite regulation, and possibly even brain health.

As studies continue, scientists are now investigating whether improving dental health and chewing ability could help slow aspects of cognitive decline in ageing populations.

Despite decades of scientific curiosity, there is still no “perfect number” of chews per bite. Most experts agree that the best approach is simply to eat slowly, chew properly, and allow the body to do its work.

Or as one researcher put it, the most important rule may be the simplest: enjoy your food, and let chewing take its natural course.