While many people eat while watching TV or scrolling through their phones, health experts emphasize that slowing down and being mindful during meals can have a significant positive impact on our health.
Impact on Digestion and Well-being
The way we eat plays a crucial role in our health — from supporting digestion to maintaining a healthy weight and overall well-being.
Lívia Hasegawa, a nutritionist trained at the University of São Paulo, explains that thoroughly chewing food breaks it into smaller pieces, which helps the body digest it more efficiently. “The stomach doesn’t have teeth,” she says. “If you swallow large chunks of food, your digestive system slows down and becomes less effective.”
She further notes that chewing stimulates the production of saliva enzymes, which assist in absorbing nutrients. Inadequately chewed food can hinder digestion and cause bloating.
“This is why many people feel heavy or sluggish for hours after eating,” Hasegawa explains.
While there’s no strict number of times to chew each bite, she advises continuing until the food becomes soft and easy to swallow.
Eating while distracted — such as watching TV or talking on the phone — can lead people to forget to chew properly. This may also cause them to swallow air along with food, resulting in gas and bloating.
Satiety and Weight Gain
Fast eating can also contribute to weight gain and obesity.
Sandra Kirsten, the head of nutrition at Cornell University, points out that quick eaters tend to consume more calories. “Within a single minute, the body can take in more energy than needed, which studies link to weight gain,” she says.
Holding food in the mouth longer helps trigger stronger sensory feedback, aiding digestion and the release of hormones that regulate appetite.
“It takes a few minutes for the brain to register fullness,” Kirsten says. “Those who eat rapidly may consume more food than necessary before their body has a chance to signal that they’re full.”
This leads to excess calorie intake, which gets stored in the body as fat.
Long-Term Effects on Health
Eating too quickly may also aggravate digestive issues like indigestion and acid reflux.
According to Hasegawa, rushing meals can also impact the gut microbiome. “When large quantities of food reach the intestines too fast, it can disrupt the balance of gut bacteria, which is vital for healthy digestion.”
Over time, this habit — especially when combined with other unhealthy behaviors — can lead to excess weight, increasing the risk of chronic illnesses such as type 2 diabetes, non-alcoholic fatty liver disease, cardiovascular issues, high blood pressure, and even certain types of cancer, including colon, breast, and pancreatic cancers.
Tips to Eat More Slowly
To adopt a slower eating pace, Hasegawa suggests starting with simple steps. “Pause between bites — don’t eat mouthful after mouthful without stopping. One easy technique is to put down your spoon or fork after each bite and wait until you’ve finished chewing and swallowing before picking it up again.”
She also recommends not swallowing until the food has been fully softened, which helps prepare it for digestion and naturally slows down the meal.
Avoiding distractions during meals is equally important. Watching TV or using a phone makes it harder to keep track of how fast or how much you’re eating. On the other hand, being mindful helps improve chewing and portion control.
Finally, Hasegawa advises limiting conversation during meals. “Talking can distract you and cause you to eat faster or more than you intended. Focusing more on your food and less on chatting helps you stay in tune with your body’s signals.”
