Gastroenterologist Shares How Janhvi Kapoor’s Eating Hack Can Help You Lose Weight

Eating slowly and chewing food properly may seem simple, but it can make a big difference in digestion and weight management. Recently, Dr. Pal Manickam, a gastroenterologist based in California, highlighted an eating habit of actor Janhvi Kapoor that can help people control hunger and avoid overeating. The approach focuses on mindful eating and paying attention to each bite.

Janhvi Kapoor was seen enjoying small bites of food while promoting her film Param Sundari with Siddharth Malhotra. Even though the portions looked generous, she was eating in a deliberate and controlled manner. Dr. Manickam used this example to explain how chewing every bite properly can signal fullness to the brain, improve digestion, and prevent eating too much.

Chewing thoroughly has both historical and scientific support. The concept was popularized in the late 1800s by Horace Fletcher, known as the “Great Masticator.” Fletcher suggested chewing food until it became liquid to aid digestion. Dr. Manickam explains that the recommendation of 32 chews comes from the number of teeth in an adult mouth. Chewing slowly allows the gut and brain to communicate through the vagus nerve. This communication sends messages like “I am full” and “I am calm,” helping people recognize when to stop eating and supporting proper digestion.

Mindful chewing also affects hormones that regulate hunger. Chewing thoroughly increases leptin, a hormone that signals fullness, and reduces ghrelin, which triggers hunger. This hormonal balance helps reduce cravings, control portion sizes, and prevent overeating. According to Dr. Manickam, even minor adjustments in chewing habits can have noticeable benefits for digestion and weight management over time.

For practical purposes, Dr. Manickam recommends the 15-15-15 rule. Instead of counting 32 chews per bite, he suggests taking a bite, chewing for 15 seconds, pausing for 15 seconds, and spending at least 15 minutes on a meal. This approach encourages people to slow down, focus on their food, and avoid distractions such as phones or TVs. Starting with one meal a day can help build the habit and gradually improve digestion, reduce overeating, and make meals more enjoyable.

Incorporating mindful eating into daily routines does not require complicated diets or expensive supplements. By simply paying attention to how you eat and taking the time to chew properly, people can support better digestion, feel satisfied with smaller portions, and improve overall health. Dr. Manickam encourages readers to try this approach during their next meal and notice the difference it can make.