Why the speed at which you eat matters just as much as what you actually eat

Many people have a habit of finishing their meals at speed — barely chewing before swallowing, particularly during busy working hours. Whilst rushing through any meal is less than ideal, lunch is the most vulnerable to this pattern.

Its portion size is typically larger than breakfast or dinner, and it falls during the most pressured part of the working day, leaving little room to slow down and eat mindfully.

Finishing lunch in just five or ten minutes — often whilst replying to emails, attending calls, or pushing through deadlines — may appear to be a small and inconsequential habit. According to one medical expert, however, the long-term consequences can be far more serious than most people realise.

"The body is not designed to process food at such speed"

Dr Abhishek Deepak, senior consultant in gastroenterology at Fortis Greater Noida, spoke to HT Lifestyle about the wide-ranging effects of rapid eating. He cautioned against dismissing the habit as harmless efficiency.

"Yes, this may appear efficient, but the body is not designed to process food at such speed. The consequences extend beyond occasional bloating and can influence digestion, appetite regulation and long-term metabolic health," he said.

Why chewing properly matters

Dr Deepak explained that digestion begins in the mouth, where food is broken down into smaller pieces and mixed with saliva. Saliva contains enzymes that begin the process of breaking food down before it even reaches the stomach.

When meals are consumed too rapidly, food does not mix adequately with saliva, meaning larger pieces arrive in the stomach and force it to work considerably harder.

The symptoms that can follow are wide-ranging. "People report symptoms such as heaviness after eating, abdominal bloating, acid reflux, discomfort in the upper abdomen, heartburn, chest discomfort and a feeling of prolonged fullness," Dr Deepak noted.

How fast eating disrupts appetite regulation

Beyond its impact on digestion, rapid eating also interferes with the body's appetite regulation system. Dr Deepak described the hormonal process involved.

"Appetite regulation depends on a complex communication network between the digestive tract and the brain. Hormones including cholecystokinin (CCK), glucagon like peptide 1 (GLP 1) and peptide YY (PYY) are released as food enters the intestine. These hormones signal fullness and help regulate food intake," he explained.

Crucially, these fullness signals typically take between 15 and 20 minutes to reach the brain's appetite centre. When a meal is completed in five or ten minutes, a person may continue eating well past the point of satiety, simply because the signal has not yet arrived. This habitual overeating can gradually contribute to weight gain.

The broader metabolic consequences

The effects do not stop there. As weight increases, waist circumference may also rise, in turn elevating the risk of insulin resistance and non-alcoholic fatty liver disease. Even in the short term, eating too quickly can cause sharper spikes in post-meal blood glucose, prompting the pancreas to release higher quantities of insulin. When repeated consistently over time, this pattern can lead to insulin resistance — a significant risk factor for both type 2 diabetes and fatty liver disease.

Dr Deepak also issued a specific warning to those already managing digestive conditions, noting that rapid eating can worsen existing issues such as irritable bowel syndrome and functional dyspepsia.

Tips for eating more mindfully

Dr Deepak offered practical guidance for those wishing to slow down at mealtimes and protect their digestive health:

• Allow at least 20 minutes for a meal wherever possible.
• Chew food thoroughly before swallowing.
• Put down cutlery between bites occasionally.
• Avoid working, scrolling through phones, or attending virtual meetings whilst eating.
• Begin meals with vegetables, salads, or other fibre-rich foods.
• Recognise early signs of fullness rather than eating until discomfort sets in.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the guidance of a qualified doctor regarding any medical condition.