Why Eating Slowly is Better for Your Health, According to Science

Many of us were told by elders to chew food properly and eat slowly. While this seemed unnecessary back then, modern science has now confirmed the wisdom behind this habit. NHS surgeon and content creator Dr. Karan Rajan recently explained how the pace of eating directly affects digestive health.

Digestion Starts in the Mouth

According to Dr. Rajan, the digestive process begins with chewing. Enzymes like amylase in saliva break down carbohydrates. When food is swallowed too quickly without adequate chewing, it enters the intestines in larger chunks, making digestion harder and causing more fermentation by gut bacteria—resulting in excess gas and discomfort.

Disadvantages of Eating Fast

Acid Reflux and Heartburn:

Eating too fast can weaken the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus. This increases the risk of acid reflux and heartburn.

Gastrocolic Reflex:

Quick eating can trigger the gastrocolic reflex, potentially leading to diarrhea or other bowel issues.

Incomplete Digestion:

The body needs time to produce digestive fluids like bile and enzymes. Fast eating bypasses this process, causing poor nutrient absorption.

Overeating:

Eating slowly allows time for fullness hormones like cholecystokinin, GIP, and GLP-1 to signal the brain. Eating quickly overrides these signals, making you eat more than needed.

Healthier Habits for Better Digestion

• Take smaller bites and chew thoroughly.
• Avoid distractions while eating.
• Give at least 20 minutes for meals.
• Listen to your body’s hunger and fullness cues.

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