How Eating Too Quickly Affects Digestion, Hunger and Your Body’s Respons

New Delhi (The Uttam Hindu): Eating quickly may seem like a time-saving habit but it can have negative effects on your body. Many people finish meals in 10 minutes or less often unaware of how this impacts digestion, metabolism and overall health. While this might offer immediate convenience the long-term consequences should not be overlooked. Experts explain the impact of eating too fast. Nutritionist says eating in under 10 minutes can disrupt digestion and impair nutrient absorption. Digestion begins in the mouth where food is broken down and mixed with saliva that contains enzymes. Eating too quickly often results in insufficient chewing, causing larger food particles to enter the stomach which places stress on the digestive system and may cause indigestion, bloating and poor nutrient absorption. Kanikka Malhotra, consultant dietitian and certified diabetes educator adds that eating fast increases gastric acid production to compensate for inadequate chewing, potentially leading to heartburn and discomfort. It also disrupts the gut-brain axis, delaying the release of fullness hormones like leptin, which can result in overeating and inefficient nutrient absorption, leading to long-term health issues such as obesity and metabolic syndrome.

Why does eating quickly cause health problems? According to expert this habit can contribute to weight gain acid reflux and metabolic imbalances. Insufficient chewing and the resulting strain on digestion can increase the risk of indigestion and bloating. Additionally the delay in signals of fullness can lead to overeating. Research shows a connection between fast eating and a higher risk of metabolic syndrome which includes conditions like hypertension and high triglycerides. Slowing down while eating is important for better health. Psychological factors, such as stress or childhood experiences can influence rapid eating habits. Joshi notes that multitasking or prioritizing other tasks over eating can lead to rushed meals while distractions like watching TV or using a phone can cause people to eat more quickly without realizing it. To avoid eating too fast expert recommends several strategies: eliminating distractions by focusing solely on the meal, chewing thoroughly for better digestion, pausing between bites to check hunger and fullness cues, practicing gratitude for the meal and starting with one mindful meal per day to build the habit over time.