Do you typically finish your meals in under 20 minutes? If so, you might be eating too fast, which could hurt your health.
While nutrition experts often emphasize what we eat, how fast we eat is just as important. Eating too quickly can lead to overeating before your brain registers fullness. According to Leslie Heinberg of the Cleveland Clinic, it takes around 20 minutes for your stomach to signal to your brain that you’re full. Eating rapidly bypasses this natural system, increasing the risk of weight gain, indigestion, and bloating.
Fast eaters also tend to swallow more air and may not chew their food properly, which compromises digestion and nutrient absorption. In some cases, large, unchewed food particles could even get stuck in the esophagus. Studies also suggest that fast eaters are more prone to obesity compared to those who eat slowly and mindfully.
So how can you slow down? Start by removing distractions. Turn off the TV, put your phone aside, and focus on your meal. Eating mindfully helps you tune in to hunger cues and enhances enjoyment.
You can also try eating with your non-dominant hand, using chopsticks, or taking small breaks to sip water. Clinical psychologist Helen McCarthy recommends chewing each bite longer and choosing foods that require more effort (like vegetables and proteins) rather than ultraprocessed options that go down too quickly.
Changing long-standing habits can be challenging, but it’s worth the effort. As one patient discovered, eating slowly reduced her chip consumption and changed how the food tasted.
Slowing down at mealtime isn’t just polite—it’s a powerful way to improve your overall health.
