Our fast-paced modern lives often rob us of time for basic activities like eating our food in peace. Many of us grab something quick for breakfast on the way out of the house, or wolf down our lunch so we can gain a sliver more time to be productive at work, or to dedicate to our personal lives.
Beyond more philosophical reflections on our culture of haste, it is worth weighing up the impacts of eating too fast on our health. Have you ever experienced excessive gas? Do you often suffer from difficult, heavy digestion or bloating? How long since you paid attention to how hungry or full you actually feel?
What are the possible health impacts?
Indigestion
This is the one we hear about the most, but it’s hotly debated. One study found that the eating speed didn’t impact symptoms in people with GERD (long-term acid reflux). However, eating too fast is reported to be a cause for bloating and trapped wind.
Dpctor explains we’re more likely to swallow air when eating fast and “this can lead to symptoms of indigestion… Although eating fast is a contributor to indigestion, other factors such as stress and food choices, as well as existing digestive issues have a role.”
Mind-body disconnect
Your brain and stomach don’t communicate instantly. It typically takes about 20 minutes for hormones like leptin and peptide YY to send the signal that you’re full. When you eat too fast, you risk missing this natural warning signal, which can lead to overeating before you even realize you’re full.
Digestive tract problems
- Swallowing air is a common side effect of eating quickly. This can cause bloating, gas and discomfort.
- Insufficient chewing from eating too fast forces your stomach to work harder to break down larger pieces of food. Over time, this increases your risk of indigestion, heartburn and acid reflux.
Weight gain and metabolic risks
Fast eaters typically consume more calories because they miss fullness cues. This can lead to weight gain over time. Studies show that eating fast is associated with excess body weight.
Eating quickly is also connected to metabolic syndrome (a group of conditions that includes high blood pressure, excess belly fat, and high cholesterol and blood sugar levels) and type 2 diabetes. These conditions may develop due to mechanisms like insulin resistance and hormone disruption caused by eating too fast.
Lower nutrition absorption
Digestion begins in the mouth. Chewing mixes food with saliva and kicks off enzyme activity. Fast eating skips most of this crucial step, making it harder for your body to absorb key nutrients.
Choking risk
Rapid, large bites of food increase your chances of choking. This is especially risky for children and older adults.
How to Slow Down: Simple, Sustainable Strategies
Doerfler offers these practical tweaks you can weave into your daily life:
Choose fiber-rich, minimally processed foods like almonds, oats, carrots and apples. These types of foods naturally require more chewing and are more satisfying.
Put your utensil down between bites. This forces natural pauses and slows your eating pace.
Chew mindfully. Thorough chewing can help your body feel full by increasing hormones that signal fullness and lowering those that make you feel hungry.
Avoid screens and distractions to tune into hunger and fullness cues.
Use smaller utensils or use your nondominant hand. This slows eating by making it less automatic.
Sip water between bites to slow your pace and aid digestion.
Set a meal timer (20 to 30 minutes) to keep your meals relaxed and not rushed.
How Do Smaller Utensils Help Slow Down Eating?
In one study, people who used a smaller spoon ate nearly 8% less food, took 23% smaller bites, and slowed their eating pace by 15% without feeling hungrier afterward.
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