Why Eating Slowly Is Key to Better Digestion and Weight Control

Our eating habits affect far more than just our weight, and they impact various systems throughout the body. Research shows it takes the brain about 20 minutes to register fullness, which means eating too quickly can lead to overeating and increase the risk of weight gain and digestive problems.

Dr. Leslie Heinberg, a nutrition expert from the Cleveland Clinic’s Center for Behavioral Health, explains: “When you eat quickly, the hormonal signals that signal fullness may be missed- leading to overeating.”

In addition to consuming more calories, eating too fast can also cause excess air intake, which often leads to bloating and abdominal discomfort. Poor chewing habits can also impair digestion and reduce the body’s ability to absorb essential nutrients.

Tips to Improve Your Eating Habits and Slow Down:

• Practice mindful eating: Focus on your meal and avoid distractions like your phone or the TV.

• Chew thoroughly: Aim to chew each bite 15–20 times to help your body break down food properly.

• Take intentional pauses: Put down your utensils between bites or sip water during the meal to slow your pace.

• Try using your non-dominant hand: This small trick can make eating slightly more challenging and naturally slow you down.

Eating at the right pace can support better digestion, reduce bloating, and help prevent overeating. Small changes to how you eat can make a big difference in how you feel, both during and after meals.