It starts small. Maybe you’re staring at a slice of pepperoni pizza or a chocolate croissant, and the internal tug-of-war begins. You want the taste, the salt, the buttery flake of the pastry. But you don't want the calories. So, you take a bite, chew it until the flavor peaks, and then—instead of swallowing—you spit it into a napkin. It feels like a "hack." A loophole.
You’ve probably heard it called CHSP. That’s the clinical shorthand for chewing and spitting. For some, it’s a rare occurrence at a party when the appetizers look too good to pass up but don't fit the "diet." For others, it becomes a ritualistic, daily cycle that consumes hours of time and hundreds of dollars in groceries.
Honestly? It's a lot more common than people think. Because there is so much shame attached to it, people don't talk about it. It’s the "secret" eating disorder symptom. But here’s the reality: your body isn't actually being fooled. The biological machinery of your digestive system is already revving up the moment that food hits your tongue, and trying to short-circuit that process carries some heavy consequences that have nothing to do with "willpower."
The Science of What Happens When You Don't Swallow
Your brain is incredibly efficient. The second you smell food or feel it in your mouth, your cephalic phase response kicks in. This is the "head phase" of digestion. Your salivary glands start pumping. Your stomach begins secreting gastric acid (hydrochloric acid) in anticipation of a meal.
When you engage in chewing and spitting, you’re essentially pulling the fire alarm but never sending the fire truck.
According to Dr. Jennifer Gaudiani, an internal medicine physician who specializes in eating disorders and author of Sick Enough, this creates a massive physiological mismatch. Your stomach is now full of acid meant to break down proteins and fats, but there’s no food to neutralize it. Over time, this can lead to stomach ulcers, severe acid reflux (GERD), and gastritis. It’s painful. It burns. And it can erode the lining of your esophagus.
Then there are the teeth. It's a common misconception that if you don't swallow, you're safe. Wrong. The simple sugars in the food you're chewing mix with your saliva and coat your teeth. Furthermore, if the habit leads to frequent acid reflux, that stomach acid makes its way up and eats your enamel. Dentists often see the "CHSP signature" before a doctor does—thinning enamel, increased cavities, and swollen salivary glands (parotid glands) that make the jawline look puffed up, a condition sometimes called "chipmunk cheeks."
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It Isn't the "Weight Loss Hack" People Imagine
A lot of people think chewing and spitting is a way to get a "free" taste of high-calorie foods. But the body is sneaky. Digestion starts in the mouth with an enzyme called salivary amylase. This enzyme begins breaking down carbohydrates into simple sugars immediately.
Some of those calories? They’re already being absorbed through the mucosal lining of your mouth.
Research published in the journal Eating Behaviors has suggested that people who frequently engage in CHSP don't actually see the weight results they expect. Often, the practice triggers a massive insulin spike. Your pancreas sees the sugar coming in and releases insulin to handle the expected rise in blood glucose. When the food never hits the stomach, you're left with high insulin levels and low blood sugar.
This makes you ravenous.
It’s a physiological trap. You end up more obsessed with food than when you started. You spend the whole day thinking about the next thing you can chew. It stops being about "saving calories" and starts being a compulsive behavior that feels impossible to break.
The Psychological Weight of the Secret
Let's talk about the mental side. It’s exhausting. Most people who struggle with chewing and spitting describe a profound sense of isolation. You can’t exactly do this at a dinner party. You end up retreating. You eat alone in your car. You hide napkins in the bottom of the trash can. You spend a fortune on "binge foods" that literally end up in the garbage.
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The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) doesn’t list CHSP as a standalone diagnosis. Instead, it’s usually categorized under OSFED—Other Specified Feeding or Eating Disorder. It often overlaps with bulimia or anorexia, acting as a bridge behavior.
A 2019 study led by researchers at Western Sydney University looked at over 5,000 people and found that chewing and spitting was associated with higher levels of psychological distress and lower quality of life. It wasn't just a "dieting trick." It was a marker of deep emotional struggle. People use it to cope with stress, to feel a sense of control, or to soothe themselves, much like any other disordered eating behavior.
Breaking the Cycle: What Actually Works
If you’re stuck in this loop, "just stopping" is rarely enough because the habit is wired into your brain’s reward system. You’re getting a dopamine hit from the taste and then a secondary hit of "safety" from the spitting.
You have to rewire that.
Address the Restriction. Most CHSP behavior stems from being too restrictive with your actual meals. If your body is starving, it will demand the taste of high-energy foods. Increasing your intake of complex carbs and fats at regular meal times can drastically reduce the urge to chew and spit. You can't fight biology with willpower.
The "Wait 15" Rule. When the urge hits, give yourself 15 minutes. Often, the urge to CHSP is like a wave—it peaks and then dissipates. During those 15 minutes, do something that involves your hands or a different sensory experience. Wash your face. Go for a walk. Play a game on your phone.
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Mindful Swallowing. It sounds weird, but you have to relearn that food belongs in your stomach. Start with "safe" foods. Practice taking a bite, noticing the texture, and consciously swallowing. Feel the food move down. Remind yourself that your body needs this fuel to keep your heart beating and your brain functioning.
Professional Support. Because this habit is so tied to insulin responses and gastric acid, it’s worth talking to a GI specialist if you’re having stomach pain. More importantly, an eating disorder dietitian or a therapist specializing in CBT (Cognitive Behavioral Therapy) can help deconstruct the "why" behind the behavior.
Moving Forward
Recovery isn't a straight line. You might have days where the habit feels louder than your logic. That's okay. The goal is to reduce the frequency and intensity until food stops being an enemy you have to outsmart.
Start by being honest with yourself. Recognize that chewing and spitting is a sign that your relationship with food needs some maintenance. It's not a moral failing; it's a coping mechanism that has outlived its usefulness.
Actionable Next Steps
- Track the triggers. For three days, don't try to stop, just observe. When do you feel the urge? Is it after work? When you're bored? When you've skipped lunch? Identifying the "why" makes the "how" of stopping much easier.
- Schedule a physical. If you've been doing this for a while, get your electrolytes and dental health checked. Knowing the physical status of your body can provide the motivation needed to prioritize healing over the habit.
- Ditch the "forbidden" list. Start integrating small amounts of the foods you typically chew and spit into your actual meals. By removing the "forbidden" status, the food loses its power over you.
- Find a community. Look for support groups or forums dedicated to OSFED. Realizing you aren't the only one "hiding napkins" can lift a massive weight of shame off your shoulders.