Body Science
All About Eating Slowly
Why You Should Care About Eating Slowly
Eating slowly is a game-changer. It’s good for digestion, helps with weight control, and leaves you feeling more satisfied with each meal. On the other hand, rushing through your food leads to poor digestion, weight gain, and lower meal satisfaction. Sound familiar? If you’re blowing through meals like a drive-thru addict, you’re missing out on some serious benefits.
The takeaway? Slow down, enjoy your food, and give your body a chance to thank you.
The Benefits of Eating Slowly
When you eat slowly, you’re giving your body time to catch up. Your brain needs about 20 minutes to register that you’re full, but most people’s meals don’t even last that long. Eat too fast, and you’ll miss the signals, which means you could end up eating more than you need—and that’s how you land in the uncomfortably stuffed zone. Nobody enjoys that feeling.
And let’s not forget—eating slowly boosts your satisfaction with food. Taking the time to chew, notice textures, and actually taste what’s in your mouth makes a huge difference. Even if all you’re having is a plain sandwich, savoring every bite can leave you feeling good.
How Eating Slowly Helps Digestion
Think of digestion as a chain reaction:
- Step 1: You think about food.
- Step 2: You start salivating, releasing enzymes in your saliva to prep for chewing.
- Step 3: Your stomach gets ready to produce acid.
- Step 4 and beyond: Your small intestine and the rest of your GI system gear up to do their job.
But here’s the kicker—if you rush through your meal, you’re skipping steps. Big, barely chewed bites hit your stomach like bricks, and your digestive system has to scramble to break it all down. And trust me, surprises suck for your gut. Food that isn’t broken down properly can cause indigestion and other annoying GI issues.
One study from the University of Rhode Island found that fast eaters chew less and take larger bites, meaning their food lands in the stomach as giant lumps, not the well-chewed stuff your gut prefers. Want to avoid that? Slow down, chew more, and give your body a fighting chance.
Eating Slowly Means You Eat Less (Without Trying)
If weight loss or maintenance is your goal, slow eating is one of the easiest ways to stay on track. That same University of Rhode Island study served a big plate of pasta to participants on two occasions. One time, they were told to eat as fast as possible. The second time, they were told to slow down and put their forks down between bites.
Here’s what happened:
- Quick meal: 646 calories in 9 minutes.
- Slow meal: 579 calories in 29 minutes.
That’s 67 fewer calories consumed—just by slowing down. Over the course of three meals a day, those small differences add up. The study also found that the fast eaters felt hungrier just an hour later, while the slow eaters felt satisfied longer.
Slow Eating Can Help Prevent Overeating and Bingeing
Ever felt out of control with food? You’re not alone. One hallmark of binge eating is eating really fast. When you’re deep in a binge, it feels like the food has to go in NOW—there’s no time to think.
But here’s a trick: Just slow down. Even if you’re mid-binge, pausing to chew and slow your pace can snap you out of that cycle. It’s like someone calling your name when you’re lost in a daydream—suddenly, you’re aware of what’s happening. You might not stop eating right away, and that’s okay. But slowing down gives you back a little control, and that’s a huge win.
Better Hydration Comes with Slower Eating
Eating slowly doesn’t just help with food—it increases water intake, too. The same study from earlier found that when participants ate slowly, they drank 14 ounces of water compared to just 9.7 ounces when they ate quickly. More water means better hydration, which supports your muscles, skin, kidneys, and digestion.
What’s the Takeaway?
Here it is: Eat slowly, drink water, and feel satisfied. It’s simple, but it works. Eating too quickly leads to overeating, weight gain, and crappy digestion. Eating slowly gives you control, helps you eat less without feeling deprived, and makes meals more enjoyable.
Tips to Eat More Slowly
- Sit down to eat in a calm environment. No distractions. That means no TV, no texting, and definitely no scrolling through Instagram.
- Put down your utensils between bites. Take a breath. Have a conversation.
- Chew more. Try aiming for a specific number of chews per bite—yes, it will feel weird at first.
- Use smaller plates or chopsticks. It slows you down without you even noticing.
- Pace yourself with a slow eater. Got a chatty friend or a kid who eats at a snail’s pace? Perfect. Match their rhythm.
- Set aside time for your meals. Plan for at least 20-30 minutes per meal. Dinner with family or friends? Make it longer.
- Be kind to yourself if you rush. If you catch yourself eating too fast, pause, refocus, and slow down. It’s all part of building a habit.
Wrap It Up
We live fast-paced lives, so it’s no surprise that meals often become something we rush through. But eating quickly doesn’t do you any favors. It messes with digestion, leads to overeating, and leaves you unsatisfied. On the other hand, eating slowly gives you control, better health, and a more enjoyable relationship with food.
So next time you sit down to eat, take your time. You—and your body—deserve it.