Health Benefits of Eating Slowly

Eat slowly and in small serving will benefits you more.
Eat slowly and in small serving will benefits you more. | Source

Why Do You Eat?

You eat to give enough energy to your body. You eat to get enough nutrients to keep you healthy.

Will you achieve these even if you eat fresh food, fresh fruits and fresh vegetables?

You will, if you eat properly. Otherwise, all the foods that you consume will not only go out as waste, but also be toxic to your body. This will happen if you gobble up your food and always eat them in a rush. You do not give your system enough time to digest the food.

Everyone is guilty of rapidly shoveling food down the mouth from the early childhood days to college days and to working days. These are all bad habits.

You have to eat slowly.

Eating Slowly

To eat slowly, you have to use your teeth to chew and not many people realize this.

Chewing food that you take is important as it helps the body to get more nutrients from the food. How it works is through the enzymes in your saliva. The moment food enters your mouth; it will act by breaking down the food hence, enhancing your capacity to digest these foods. The longer the food stays in your mouth, the more time the saliva has to act on these foods. That is why you need to slowly chew your food and enjoy its every single moment.

Fast eaters do not make good company for dining out. They are too busy gulping their food and have no time to talk and appreciate the company of others. You practically feel invisible sitting next to them!

While it is not easy to change this habit, it is something worth doing.

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Eat Slowly is Part of Religious Practice

Eating slowly is not a modern healthy lifestyle. It was recommended since ancient times and even recorded in many religious teachings.

It is recommended in Judaism (reference: Jewish idea Daily) and in Islam (reference: The Islamic Bulletin), where eating should be done slowly and to stop when full.

In Buddhism (reference: The New York Times) eating slowly is like meditation with food. In Indian Ayurveda, eating slowly is associated with the secret to good health (reference: The Health Mantra)

Therefore, eating slowly has been an ancient habit and what you eat is just as important as how you eat.

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Benefits of Eating Slowly

Eating slowly has many health benefits. If you are still not convinced of this lifestyle, the following reasons should help change your perception and convert you into doing the simple action of eating slower.

1. Lose weight

For you to eat less and lose weight the trick is not just to have the feeling of a full stomach but also for the brain to receive and give signals that you had a satisfying meal.

The hormone, leptin, is the link that will signal the brain on satiety. It will enhance the feeling of fullness and pleasure, after your meal.

This will not function if you eat fast as the intricate system does not have enough time to work. Therefore, chew your food slowly and give yourself enough time to enjoy the pleasure of eating and at the same time, giving your system adequate time for the hormone leptin to get into action.

For Better Digestion

2. Better Digestion

Eating slowly will give the enzyme in your saliva sufficient time to breakdown the food. This will assist and give better digestion.

If your digestive system is weak, you will not be able to absorb the many nutrients in your food, irrespective of whether it is high quality organic food or junk food.

Unlike what most people perceived it to be, digestion starts in the mouth and not in your stomach. Hence, the more time spent chewing food in the mouth, the less time taken to do this function in the stomach. Therefore, you will have less digestive issues.

3. Wind

Wind or flatulence is one of the side effects of poor digestive system. It arises from trapped wind cause by, amongst the things, eating too fast.

4. Less Stress

When you eat slowly, you concentrate on your eating and your mind is focus on that action only. You pay attention to your eating. You are in a state that is less stressful unlike when you are gulping your meals and thinking of what to do next.

5. Insulin Resistance

Based on the studies by Japanese researchers in 2007 among middle-aged men and women in Japan, eating fast will lead to insulin resistance.

Insulin resistance will increase the probability of developing diabetes as well as heart disease. This is something that you do not want to have.

6. Metabolic Disorder

In the study conducted by the Health Department of SUNY Health Science Center, on the relationships between fat distribution and eating rate, shows fatty liver and increased level of serum lipids in those people that eat fast.

Hence, eating fast will results in accumulation of fat in the liver. This can cause liver injury as well as hypertension.

7. Heartburn

Gastroesophageal reflux disease (GERD) is a condition where food in the stomach will flow back into the esophagus (i.e. the digestive tube from your mouth to the stomach) causing irritation and heartburn

If you suffer from frequent heartburn, you will feel the burning sensation in the chest. This will get worse if you try to lie down. You may also get wheezing cough and have problem sleeping. This may made you moody and ill tempered.

As a preventive measures from getting this problem, eat slowly.

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How to Eat Slowly

Winston Churchill once said that "Eating words has never given me indigestion'" but if you eat fast, it certainly will give you the indigestion and bad health as well!

As mentioned earlier, it will not be easy to change this habit. It certainly will take time. The following suggestions will help you to adapt and change to this new habit of eating properly and slowly. If you find it hard, just remember that if you gulp your chow down too fast, you tend to gobble up more. This may motivate you not to give up!

1. Do Not Eat When You are Hungry

Having a mild to moderate hunger is a normal signal telling you that your body metabolic action is working well in burning off your previous meal. When you prolong this and the intense hunger comes into action, you will not only find it hard to concentrate and becomes irritable; you will also find it a challenge to eat slowly.

Therefore, do not wait until you are very hungry to have your meals. If you feel hungry in between meals, drink plenty of mineral water and have fruits or nuts. This will help tide you over, until it is mealtime.

UPDATE: A reader, Craig Hartranft, suggested that since the word 'hunger' may have different meaning to people from different countries, that I should clarify it to mean "that if you have an extreme appetite for lack of prolonged food consumption to eat smaller portions in confined period" See his full text in the comment section, below.

Eating when standing will make you eat faster and more. Sit down and you will eat slower.
Eating when standing will make you eat faster and more. Sit down and you will eat slower. | Source

2. Do Not Eat Standing Up

Problems with some of the fast food joints or busy places like airport are the lack of sitting areas. You end up standing or even walking while having your meal. You will be wondering why it matters whether you eat standing or walking and not sitting down.

Just like eating when you are intensely hungry, eating while standing or walking will make you eat more. You will also eat quickly and in the end, you will feel hungry again 2 hours later.

Find a place to sit. Sitting at a table for your meal will psyche your brain that you are having a meal. You will most likely eat slower and you tend to eat only when you are hungry.

3. Eat in Small Portion

When you eat in small portions and in small plates, you tend to take your time to enjoy the meal. If this is difficult to help you through the day, then take frequent small portion meals.

The advantage of doing this is that it will help to maintain a constant blood sugar level hence giving you more energy through the day. This is important if you are diabetic.

Eating small portion frequently will also keep your metabolism working. This is your body function that work to digest food. Just remember to take them in smaller bites and chew thoroughly.

Eat in small portion & don't be tempted to take more than what you can eat
Eat in small portion & don't be tempted to take more than what you can eat | Source

Enjoy Your Food More

Grow, prepare and eat your own food. You will enjoy it more if it is the fruit of your labor,

4. Do Not Multi-task

I have to admit I am a frequent offender of trying to do so many things at any one time. While having my breakfast I might be reading the newspaper, or trying to warm up the car engine, putting my gym gear together or putting the laptop and other stuffs into the brief case.

At night, I might be having dinner while watching television or reading and answering my emails.

Multitasking is good to a certain extend but if you include having your meal into that regime, it can be harmful. You tend to eat more and faster. So resist this urge and give yourself a break to enjoy your meal.

5. Talk When Having Meals

It certainly is bad to talk with your mouth full and in certain quarters, it is bad etiquette to talk too much when eating food.

However, talking while you are having meals will help slow you down. Just make sure not to talk with your mouth full. Other people will not understand what you are saying and it does not look nice. Worst, you can chock yourself.

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Indian Ayurveda and Eating Slow

Ayurveda way for better digestion also includes sitting down to eat and not while walking, standing, or driving.

Another way to improve the digestive system is to stimulate the 'digestive fire', agni. This can be done by eating a concoction of fresh ginger, lemon juice and salt just before lunch or dinner. This will activate the digestive enzymes.

Avoid Cold Drinks during Meals. Drink Beverage at Room Temperature.

Ayurveda compares the digestive agni with burning fire. A big fire will burnt the food and small fire will take a longer time to cook. So balancing the flame is important. Putting cold water will extinguish the fire.

In Ayurveda practices, drinking cold drinks or with ice is a big no no as this will douses the digestive fire.

Practice and Continue to Practice

You need to stop the bad habit of gulping your food down fast. Make a point to practice the suggestions above.

Put a reminder on your mobile phone just before mealtime of the good eating habits. Put it down in your diary, on your fridge door and get your partner and family members to be part of this new eating lifestyle.

Resources and References

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Comments 24 comments

greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@teaches12345: Yes, you are right about the signal taking at least 20mins. and the amount of food that you can consume within that time. Thanks for sharing.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@Glimmer Twin Fan, @Om: Thanks for sharing and I hope you will both benefits from this info.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@Craig Hartranft : Thanks you for sharing your experiences on GERD and suggestions on how I should reword part of the article. I certainly will do that.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@Emma: Thanks for dropping by and commenting.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@Pamela: Thanks for sharing and I shall add you comment to my article.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@Just Ask Susan: Thanks for sharing your experience. In fact, my daughter is also a slow eater since baby and she is thinner than the rest of the other family members. She also tends to eat smaller portion and the brothers and sister used to make fun of her of being slow and not finishing her meal. Now I too, know the benefits.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@DzyMsLizzy, thank you for sharing your experience and circumstances that got you into this 'eat fast syndrome'. I agree with you that if you chew 'too much' and if you are not used to it, the taste and texture can put you off. Thanks for the comment, votes and Share.


teaches12345 profile image

teaches12345 4 years ago

Agree with you that eating slowly has many health benefits. It takes at least twenty minutes for your brain to tell your stomach that it is full. Think of how much you can eat in that amount of time! Great share on this voted way up!


Om Paramapoonya profile image

Om Paramapoonya 4 years ago

Very interesting info. Never knew that eating too fast could lead to insulin resistance. My husband should read this. He's such a fast eater. Sometimes I wonder if he even chews his food at all. lol


Glimmer Twin Fan profile image

Glimmer Twin Fan 4 years ago

I am guilty of eating way too fast and I pay for it. These are good tips for those of us who do it. Thanks for an interesting hub!


Craig Hartranft profile image

Craig Hartranft 4 years ago from Southeastern Pennsylvania

As a former GERD sufferer, you need to amend your comments about acid reflux disease. Saying that 'chances are, you will develop' ARD is more speculation than anything else. You can't know this. Rather it would be better to say that eating slow is a preventive measure, without suggesting consequences are inevitable. This comes across as prescription by fear of outcomes.

You also need to add clarity to 'Do Not Eat When You are Hungry.' Most Americans can't distinguish between hunger and appetite. In America, few people have truly been 'hungry' (like a Sudanese refugee), but they have had an appetite for more than what's necessary. It would be better to say that if you have an extreme appetite for lack of prolonged food consumption to eat smaller portions in confined period of time.


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK

I like this hub, as it's a good reminder of how important it is to eat slowly and not overeat very quickly. You've made some really interesting points - some I would never have thought of. I can be guilty of multi-tasking when I eat for sure! I also must stop letting myself get really hungry and grabbing something quickly without thinking.

Voting up and interesting.


Pamela Kinnaird W profile image

Pamela Kinnaird W 4 years ago from Maui and Arizona

I really like the way you laid this out so pragmatically so that we can see the really important reason and then absorb the other reasons. I shan't bother sharing this with a particular loved one of mine because he or she won't change. Another outcome of eating too fast can be diverticulitis -- which is very painful, can kill and which is also brought on by choosing foods the intestines can no longer cope with.


Just Ask Susan profile image

Just Ask Susan 4 years ago from Ontario, Canada

I will have to share your hub with my husband. I've been trying to get him to slow down when he eats forever now. I on the other hand eat like a turtle. After reading your hub I see that it's a good thing.


DzyMsLizzy profile image

DzyMsLizzy 4 years ago from Oakley, CA

Yes--a very bad, and very hard habit to break. I began eating fast 43 years ago, when my first child was born. It seemed, no matter HOW well attended and fed the baby was, the minute I sat down do eat, she'd start to cry soon after. There's nothing I detest more than hot food that's gotten cold (this was the days before microwave ovens for quick re-heating). So, I quickly learned that if I wanted to eat my meals without interruption, I'd better sit down, and shovel it in as fast as I could chew the food just enough to swallow.

Then, there was a second child, and dealing with toddlers, and raising them to adulthood--none of which was conducive to slow, relaxed meals. So, I still eat pretty fast, although I've tried to slow down some. As fast as I ate, however, I knew a couple who ate even faster. If we all went out to eat together, I was the one 'bringing up the rear,' so to speak.

The problem with chewing the food as much as we're supposed to, for me, is the texture it develops. I can't stand the feel of mushy half-digested stuff in my mouth--it gags me. Put slightly less delicately, it feels like something I already ate that's come back up, and is certainly not helpful in enjoying one's meal. So, even if I slow down, I still chew things barely enough to swallow without choking.

Interesting article, with valid points--even if I personally don't seem able to follow the advice. Voted up, interesting, useful and shared.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@billybuc : Hahaha, that sounds like me too until recently. Thanks for sharing your thoughts.


billybuc profile image

billybuc 4 years ago from Olympia, WA

Boy oh boy, am I ever bad at this. I eat like someone is going to steal my food before I finish it. LOL Thanks for the reminder!


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@yougotme: It is hard to put into practice and you can start with just one of the above suggestions initially and move on from there. I hope you will persevere. Thanks for the visit and I greatly appreciate your encouraging comment.

@sujithbeta : Thank you for stopping and commenting. Have a great day.


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@Robert: I was taught about eating slowly at young age but never practise it until recently. It certainly has many benefits that do not cost us anything at all, maybe time. However, it is worth the time spent. Thanks for the visit


greatstuff profile image

greatstuff 4 years ago from Malaysia Author

@dinkan53: I am glad you agree with me that eating is a pleasure that should be given enough time for us to enjoy. Thanks for sharing your thoughts and for the Shared.


sujithbeta profile image

sujithbeta 4 years ago from Kerala, India

Thanks for the valuable information.

Nice hub


yougotme profile image

yougotme 4 years ago from Manila

Another one of those great hubs that contain a lot of valuable and useful information!

I have been aware of the importance of eating slowly, but I find it hard to put it into practice. Thanks to this hub, I'm reminded once more. :)


Robert Erich profile image

Robert Erich 4 years ago from California

I never realized how important it was to eat slowly for our overall health! Great article. I appreciate you sharing it.


dinkan53 profile image

dinkan53 4 years ago from India

'Slow and Steady Wins the Race'. Eating is a pleasure, take enough time and enjoy your food. So next time while you eat think about it!. Well written and thanks for sharing. SHARED!

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