In today’s fast-paced world, many eat quickly to keep up with busy schedules. Whether we’re squeezing in a meal between errands, watching TV while eating, or simply feeling very hungry, it’s all too common to finish a plate before noticing the food.
For Australians who often juggle work, family, and social commitments, mealtimes can easily become rushed rather than relaxed breaks. But did you know that wolfing down your meals in 20 minutes or less could do more harm than you think?
While most health advice focuses on what you eat, experts now say how you eat is just as crucial. According to Leslie Heinberg from the Cleveland Clinic’s Center for Behavioral Health, it takes about 20 minutes for your stomach to send the ‘I’m full’ signal to your brain.
‘So when people eat rapidly, they can miss these signals and it’s very easy to eat beyond the point of fullness,’ she explained.
Eating too quickly can also lead to other issues, such as swallowing excess air (which can cause bloating and indigestion), not chewing your food properly (which makes it harder for your body to absorb nutrients), and even increasing your risk of choking or getting food stuck in your throat.
Helen McCarthy, a clinical psychologist with the British Psychological Society, shared a story about a patient who used to eat a tube of potato chips every night.
When she started eating each chip slowly and mindfully, she realised she didn’t enjoy them as much as she thought—she described the experience as ‘a mouthful of claggy chemicals’.
‘She didn’t find (the chips) enjoyable anymore.’
Further, as we age, our metabolism slows down, and our digestive system can become more sensitive. Eating too quickly can exacerbate these issues, leading to discomfort, indigestion, and unwanted weight gain.
Several studies have also found that people who eat quickly are more likely to be overweight or obese compared to those who take their time.
Eating slowly allows your body to register fullness, which can help prevent overeating and support healthy weight management. The slowest eaters in these studies were the least likely to struggle with weight.
So, how can you slow down and become a more mindful eater? Here are some practical tips from nutritionists and psychologists:
- Ditch the distractions: Turn off the TV, put down your phone, and focus on your meal. When you’re distracted, you’re more likely to eat quickly and miss your body’s cues for fullness.
- Chew, chew, chew: Remember what mum always said—chew your food! Try to chew each mouthful a little longer than usual. Not only does this help with digestion, but it also gives your brain time to catch up with your stomach.
- Try new utensils: Eating with your non-dominant hand or chopsticks can naturally slow you down and make you more aware of each bite.
- Take breaks: Put your fork between bites or sip water when your plate is half-empty. These small pauses can help you pace yourself.
- Pay attention to texture: Processed foods are often soft and easy to eat quickly, while whole foods like veggies and lean proteins require more chewing. Choosing less processed options can help you slow down naturally.
- Savour the flavours: Take a moment to taste your food. Notice the textures, aromas, and flavours. This not only makes meals more enjoyable, but also helps you feel satisfied with less.
Have you noticed a difference in how you feel when you eat slowly versus quickly? Do you have any tips for making mealtimes more mindful? Share your experiences and advice in the comments below.
Also read: Adding this to your meals could skyrocket your risk of depression by 40 per cent, study reveals
