Is it safe to chew and spit out food?

Dear Reader,  

Chewing and spitting out food is considered a disordered eating behavior. While chewing might trigger the release of a small amount of insulin, there isn’t any solid evidence that it causes long-term hyperinsulinemia or insulin resistance.  That said, chewing and spitting behavior can result in both mental effects (like poor body image) and physical effects (like damage to teeth and hormonal imbalances). Recovering from disordered eating patterns can help minimize or reverse these effects. Speaking with a health care or mental health provider can also help you get to the root of these behaviors and develop a plan to implement healthier eating habits. 

Is chewing and spitting an eating disorder? 

CHSP is categorized by someone chewing food but spitting it out instead of swallowing. This is usually done to avoid consuming too many calories and is sometimes a way to cope with binge eating. While chewing and spitting (CHSP) is no longer considered an eating disorder, it is considered a disordered eating behavior. Disordered eating refers to abnormal eating habits that don’t meet the criteria for an eating disorder on their own.   

While CHSP isn't officially listed in modern diagnostic guidelines for eating disorders, it's commonly found in people with eating disorders like bulimia nervosa, anorexia nervosa, and other related conditions. Research shows that CHSP tends to be linked to more severe eating disorders and their symptoms. 

How might chewing and spitting impact your digestion and insulin release? 

CHSP behaviors can impact how your body processes and digests food. When you see, smell, or start tasting food, your body releases a small amount of insulin for a short time (known as the cephalic response). This reaction might be stronger when you’re eating sweet foods, so CHSP with sweets could alter the way your body releases insulin in the short-term. However, this insulin release is small, and there’s no solid evidence that it leads to long-term hyperinsulinemia or insulin resistance. Research, however, is unclear whether underlying conditions like pre-diabetes might put you at greater risk for experiencing more long-term effects. Also, chewing without swallowing can kickstart your stomach’s digestion process. This might change how your body digests food when you do eat and swallow it. 

What are some other short- and long-term effects of chewing and spitting?  

Like other disordered eating behaviors, CHSP is tied to possible biological and psychological side effects, including: 

• Damage to teeth 
• Stomach ulcers 
• Weight gain 
• Hormonal imbalances 
• Shame or guilt 
• Body dissatisfaction  
• Social isolation 

List adapted from Verywell Mind 

Though CHSP is often done as a way to avoid weight gain, it’s possible that this behavior contributes to increased calorie intake and weight gain.  

How can chewing and spitting behaviors be treated?  

Disordered eating behaviors can impact your physical and mental health, but research suggests that people who begin treatment earlier are more likely to have better long-term health outcomes. Recovery often means getting both mental and physical health support from a health care provider. Mental health support like cognitive behavioral therapy (CBT) can help address the root cause of why you engage in CHSP behaviors. CBT can help you overcome feelings of shame or guilt and build flexibility when it comes to eating habits.  

How can you determine if support is the right step for you? 

If reaching out for support is something you’d like to do, it may be helpful to think through some questions prior to meeting with someone. Having some answers may help you better explain what you’re experiencing and allow you to get the best help possible. You mention that you typically chew and spit out sweet foods. Do you tend to avoid these foods in your regular eating habits? When you eat these foods without spitting them out, how do you usually feel?  

You might also consider how you think about food more broadly. Do you notice yourself restricting your daily eating? Have you been feeling hungry? The average adult is recommended to consume about 2000 calories a day, and hit all the food groups like protein, vegetables, and fruits. Knowing this information, you may consider reevaluating whether 1300-1500 calories are enough for your body. Working closely with a health care professional, you can find ways to ensure you’re consuming a well-rounded diet that meets all your needs.  

You’ve taken an important first step in asking for more information about the health impacts of your eating behavior. Although CHSP may cause harmful health effects and can be linked to more serious eating disorders, these behaviors are treatable. Consider checking out the National Eating Disorder Association to learn about treatment options and find health care providers near you. They provide an anonymous screening tool in which you answer questions to determine your risk for an eating disorder and connect you with resources. 

In health,