You’ve probably seen it on a forum or maybe a TikTok that got taken down pretty fast. Someone describes the "perfect" loophole: you get the taste of the donut, the crunch of the chips, and the sweetness of the chocolate, but you don't actually swallow. You spit it out. It sounds like a cheat code for your biology.
It’s called chewing and spitting, or CHSP in clinical circles.
But here is the thing. Your body isn't actually that easy to prank. While it might start as a way to "have your cake and eat it too," it usually turns into a massive headache—both literally and figuratively—that messes with your insulin, your teeth, and your brain’s reward centers. It’s not just a weird habit; it’s a complex behavior that often hides in the shadows of more "famous" eating disorders like anorexia or bulimia.
Honestly, it’s a lot more common than people think, but because it feels "gross" or "shameful" to talk about, most people do it in total isolation.
What Actually Happens When You Chew and Spit?
The moment food touches your tongue, your body starts an elaborate "pre-game" routine. This is called the cephalic phase of digestion. Your brain signals your stomach to start pumping out gastric acid. Your pancreas gets the memo to release insulin because it thinks a spike in blood sugar is coming.
When you chew and spit, you’re essentially ghosting your own digestive system.
The stomach is all revved up with nowhere to go. It’s full of acid meant to break down proteins, but there’s no food there. This often leads to stomach ulcers or chronic acid reflux. You’re literally tricking your body into preparing for a party that never happens, and the biological "cleanup crew" is left standing around with nothing to do.
It’s a metabolic mess.
Dr. James Mitchell and other researchers who specialize in eating disorders have noted that CHSP is frequently a symptom of highly restrictive eating. It’s a desperate attempt by the brain to get some form of sensory pleasure while the body is in a state of starvation. You aren't just "tasting" food; you're triggering a dopamine hit that can become incredibly addictive.
The Physical Toll Nobody Mentions
If you do this long enough, your face might actually change shape.
It sounds wild, but it’s true. Constant chewing over-activates the parotid glands—the salivary glands located near your jawline. They can swell up to compensate for the constant demand for saliva, giving you "chipmunk cheeks." It’s a physical manifestation of a hidden habit.
Then there are the teeth.
Sugar doesn't need to be swallowed to wreck your enamel. When you chew sugary or acidic foods and let them sit in your mouth before spitting, you’re essentially bathing your teeth in a corrosive solution. Dentists often see the same patterns of erosion in people who chew and spit as they do in people with bulimia, even though there’s no stomach acid involved in the former. The constant exposure to simple carbohydrates and the lack of protective swallowing creates a breeding ground for cavities.
Why Do People Start Chewing and Spitting?
It usually starts small.
Maybe someone is on a strict keto diet or training for a bodybuilding show and they just really want a bite of a brownie. They think, "If I don't swallow it, it doesn't count."
But the brain is smart.
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The act of chewing releases endorphins. For someone who is chronically stressed or calorie-deprived, that 30 seconds of flavor is the only "high" they get in a day. It becomes a ritual. You find yourself buying specific "spit foods"—usually things that are high-calorie, high-carb, and high-crunch—and spending hours in a cycle of chewing and discarding.
It’s expensive, too. People will spend hundreds of dollars on food they have no intention of eating. There’s a deep sense of waste that fuels a cycle of guilt and shame.
Is It Officially an Eating Disorder?
Technically, the DSM-5 (the big book of mental health diagnoses) doesn't list chewing and spitting as its own standalone disorder.
Instead, it’s usually categorized under OSFED—Other Specified Feeding or Eating Disorder. It often hitches a ride with other conditions. A study published in the journal Eating Disorders found that a significant percentage of patients with bulimia or anorexia also engaged in CHSP at some point.
It’s a red flag.
If you find yourself doing this, it’s usually a sign that your relationship with food has moved from "careful" to "chaotic." It’s a way to maintain control, but ironically, the habit usually ends up controlling the person. You start avoiding social situations because you can't "perform" your ritual in front of others. You become a secret eater. Or rather, a secret non-eater.
The Psychological Trap of the "Zero-Calorie" Myth
One of the biggest lies people tell themselves about chewing and spitting is that it’s calorie-free.
It isn't.
Digestion starts in the mouth. Amylase in your saliva begins breaking down starches into simple sugars immediately. You are inevitably swallowing some of those calories, especially if the food is liquid-based or melts (like chocolate or ice cream).
More importantly, it keeps the "diet brain" alive.
By engaging in CHSP, you’re reinforcing the idea that certain foods are "bad" or "dangerous." You’re training your brain to stay in a state of fear and restriction. You never learn how to actually eat a cookie and move on with your life. Instead, the cookie becomes this powerful, forbidden thing that you have to cheat to enjoy.
How to Step Back from the Habit
Breaking the cycle isn't about willpower. It’s about regulation.
If you’re struggling with this, the first step is usually admitting that the "loophole" is actually a trap. It’s not a sustainable way to live, and it’s definitely not a harmless diet trick.
Stop the restriction. Most people only chew and spit because they are actually, physically hungry. If you allow yourself to eat regular, satisfying meals, the urge to "cheat" the system usually drops significantly. Your brain stops screaming for energy.
Identify the "trigger" foods. There are usually specific foods that trigger the urge. For some, it’s salty snacks; for others, it’s baked goods. Recognizing that "If I buy this, I will probably end up spitting it out" helps you make a different choice at the grocery store.
Change the environment. If you usually do this while watching TV or sitting alone in your car, change the setting. Eat with other people. It’s much harder to engage in a secret habit when you aren't alone.
Address the "Cephalic" hunger. Sometimes you just need the sensory experience. Try high-flavor alternatives that are meant to be consumed, like herbal teas, sugar-free gum (in moderation), or sparkling water.
Talk to a pro. Because this is often tied to deeper anxiety or body image issues, talking to a therapist who understands OSFED can be a game-changer. They won't judge you for it—they’ve heard it all before.
Moving Forward
Life is too short to spend it hunched over a trash can with a bag of crackers.
The goal of recovery isn't just to stop the behavior; it’s to get to a place where food doesn't have that kind of power over you anymore. You deserve to eat food, taste it, swallow it, and let your body do what it was designed to do.
If you’re looking for resources, organizations like the National Eating Disorders Association (NEDA) have specific toolkits for dealing with "atypical" eating behaviors. You aren't "weird" for doing this, but you do deserve a better relationship with your meals.
Start by eating one thing today—completely. Sit with the fullness. Let the insulin do its job. It’s a lot less stressful than trying to outsmart your own biology.