Slow Down to Speed Up: Why Eating Slowly Helps in Better Digestion

In the rush of modern life, eating slowly often feels like a luxury, but it is one of the most effective, zero-cost actions you can take to dramatically improve your digestion and control your weight. This simple act aligns with ancient wisdom now backed by science (The Kenko Life, 2025).

1. Digestive Enzymes Get a Head Start

Digestion starts in the mouth. Chewing slowly breaks food down into smaller pieces, increasing its surface area.

• Benefit: This allows saliva, containing enzymes like amylase, to start breaking down carbohydrates efficiently. Large, unchewed chunks put undue strain on the stomach, leading to gas and indigestion.

2. Satiety Signals Have Time to Register

Your brain takes about $\text{20}$ minutes to release the hormones that register fullness (satiety).

• Benefit: Fast eaters often overeat before the brain signals them to stop. Eating slowly allows your body time to feel full, naturally reducing overall food intake and aiding weight management (The Kenko Life, 2025).

3. Reduces Bloating and Acidity

When you eat quickly, you swallow more air, which leads to gas and bloating. Eating slowly also helps regulate the release of glucose, which is beneficial for blood sugar control (The Kenko Life, 2025).

• Benefit: Reduced risk of heartburn and acid reflux, especially after enjoying a heavy Indian meal.

4. Mindful Eating for Wellness

Slowing down allows you to truly taste and enjoy your food—a practice called mindful eating.

• Action: Put your utensil down between bites. Chew each bite $\text{20}$-$\text{30}$ times. Avoid watching screens while eating.

The Rule: Eating slowly isn't just about the stomach; it's about giving your entire body—brain, hormones, and gut—time to process the food peacefully.