Eat Slowly: The Secret to Better Digestion

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Eating slowly not only improves digestion, but also helps with weight control and increases the enjoyment of food. If you tend to finish your meals in less than 20 minutes, you could be eating too quickly and putting your well-being at risk.

Why is it important to eat slowly?

The eating process isn't just about ingesting food, but also about giving your brain time to recognize the feeling of fullness. According to Leslie Heinberg, a behavioral health expert at the Cleveland Clinic, it takes your stomach approximately 20 minutes to send hormonal signals to your brain indicating that it's full. Eating quickly can cause you to inadvertently exceed this threshold, increasing your risk of overeating.

Risks of Eating Too Fast

In addition to increasing the likelihood of overeating, eating food too quickly can cause you to swallow more air, which can lead to digestive problems such as indigestion and gas buildup. If you don't chew your food properly, your body may also have difficulty absorbing essential nutrients.

Several studies suggest that people who eat quickly have a higher risk of obesity compared to those who eat at a slower pace.

Tips to Slow Down Eating

If you tend to finish your meals in just a few minutes, here are some strategies to help you slow down:

1. Avoid Distractions

Turn off the TV and put away your phone while you eat. According to Heinberg, when people eat while watching TV, they tend to consume food until the show ends or there's a commercial break, ignoring their satiety cues.

2. Use Methods to Slow Down the Pace

Eating with your non-dominant hand or using unfamiliar utensils, such as chopsticks, can help you become more mindful of the eating process. Taking deliberate breaks, such as drinking water between bites, is also helpful.

3. Chew Each Bite More

Helen McCarthy, a clinical psychologist at the British Psychological Society, recommends increasing the number of chews per bite. This not only helps you digest food better but also naturally slows down the pace of eating.

4. Choose Less Processed Foods

Ultra-processed foods are often easier to chew and swallow quickly. Opting for vegetables and protein sources helps slow down the eating process naturally.

Eating slowly can make a big difference to your health and well-being. By adopting more mindful eating habits, you can improve your digestion, better control your weight, and enjoy each meal more. Try these tips and experience the benefits for yourself!

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Fountain: Associated Press