Here’s what happens to the body when you finish meals in less than 10 minutes

How does eating a meal in 10 minutes or less impact digestion and nutrient absorption?

Ashlesha Joshi, senior nutritionist at Tone30 Pilates, says, “Eating a meal in 10 minutes or less can significantly disrupt the digestive process and impair nutrient absorption. The digestive process begins in the mouth, where chewing breaks down food into smaller particles and mixes it with saliva, which contains enzymes like amylase to start carbohydrate digestion. Rushed eating often means inadequate chewing, resulting in larger food particles entering the stomach. This puts extra strain on the stomach and intestines to break down food, leading to indigestion, bloating, and incomplete nutrient extraction.”

Kanikka Malhotra, consultant dietician and certified diabetes educator, adds, “Physiologically, this behaviour may trigger increased gastric acid production to compensate for insufficient chewing, potentially causing heartburn and discomfort. Additionally, fast eating disrupts the gut-brain axis; hormones like leptin, which signal fullness, take 20-30 minutes to activate, leading to overeating and poor nutrient absorption over time. Ultimately, this pattern can contribute to long-term health issues such as obesity and metabolic syndrome.”

Can eating too quickly lead to long-term health issues?

Malhotra informs that eating too quickly “can indeed lead to long-term health issues such as weight gain, acid reflux, and metabolic imbalances. Rapid consumption often results in inadequate chewing, causing larger food particles to enter the stomach, which can strain digestion and increase the risk of indigestion and bloating.” 

This behaviour disrupts the gut-brain axis, she adds, delaying hormonal signals that promote satiety, leading to overeating and potential weight gain. “Additionally, studies suggest a correlation between fast eating and an increased risk of developing metabolic syndrome, which encompasses conditions like hypertension and elevated triglycerides. Thus, slowing down during meals is crucial for better health outcomes.”

Rapid consumption often results in inadequate chewing, causing larger food particles to enter the stomach, which can strain digestion and increase the risk of indigestion and bloating. (Source: Freepik)

Psychological factors that contribute to rapid eating habits

“High stress levels often lead to hurried meals, as individuals feel pressured to multitask or prioritise other activities over eating,” explains Joshi, adding that childhood habits, such as being told to ‘finish quickly’ or rushing through meals to accommodate tight schedules, can persist into adulthood.

Furthermore, she states, “Eating while watching television, working, or scrolling through a phone can reduce awareness of meal timing, causing individuals to eat faster without realising it.”

How to ensure that one is not eating to fast

To cultivate mindful eating, Malhotra suggests implementing several strategies:

Eliminate distractions: Turn off screens and focus solely on food. 

Chew thoroughly: This promotes digestion and allows for greater enjoyment of flavours. 

Pause between bites: Take a moment to assess hunger and fullness cues. 

Practice gratitude: Reflect on the meal’s origins and appreciate the food. 

Start small: Focus on one meal per day to build mindfulness gradually.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.