Most studies and research related to human health agree that when it comes to how we eat, slowing down is key. Eating should not feel like a race — not with others, and not even with yourself. Research presented at several scientific conferences hosted by the American Heart Association in California found that people who eat more slowly are less likely to become obese or to develop metabolic syndrome — a group of health conditions that include stroke, heart disease, and diabetes.
In 2008, a team of Japanese researchers led by Dr. Takayuki Yamaji, a cardiologist at Hiroshima University, asked over 1,000 healthy Japanese adults to categorize the speed at which they eat — slow, normal, or fast. The researchers then tracked their health over the next five years.
During that period, 88 participants developed metabolic syndrome, with a clear link between eating speed and disease risk. The incidence rate was 11.6% among fast eaters, 6.5% among normal-speed eaters, and only 2.3% among slow eaters. The fast-eating group also showed faster weight gain, larger waistlines, and higher blood sugar levels.
Dr. Nieca Goldberg, a cardiologist at NYU Langone and spokesperson for the American Heart Association, said these results were no surprise. “Plenty of research has shown that eating quickly is associated with weight gain and other health problems,” she said.
She added, “You're likely to eat more when you eat fast because you have no awareness of how much you've consumed. But when you eat slowly, you're more conscious of what you've eaten, you chew more thoroughly, and digestion is more efficient.” This not only supports better digestion but also helps you feel full sooner.
Goldberg recommends taking at least 30 minutes to finish a meal. She also notes that eating while working is one of the worst habits you can adopt.
If you enjoy your food, you’ll need to train yourself to eat more slowly. Goldberg suggests eating with a friend, cutting your food into smaller pieces, chewing longer, and practicing deep breathing during meals.
Health Issues Linked to Fast Eating
1. Indigestion and Stomach Discomfort
Eating too quickly increases the risk of indigestion, which may include symptoms such as heartburn, bloating, or a sensation of fullness that can be intense and uncomfortable. These symptoms often result from the body rushing through digestion. Chronic indigestion may even lead to conditions like acid reflux, irritable bowel syndrome (IBS), or other gastrointestinal problems.
2. Weight Gain
The brain and stomach work together to regulate appetite — but this isn’t an instant process. It takes the stomach about 20 minutes to signal the brain that you're full. If you eat too quickly, you’re likely to consume more calories than needed before this signal can catch up, leading to overeating. Instead of relying on internal hunger cues, fast eaters tend to eat based on stomach discomfort or emotional satisfaction, which often results in excess weight gain and obesity.
3. Confused Hunger and Fullness Signals
Fast eating can disrupt your body’s ability to recognize when it’s full. Over time, this creates a disconnect between hunger and satiety cues, and the body may start relying on emotions or cravings to determine when to eat — rather than physical hunger. By slowing down and practicing mindful eating, you can relearn to listen to your body’s natural signals and avoid this confusion.
