The Health Benefits Of Eating Slowly

We all know what we should be eating in order to keep our body in top condition, but what about how we eat?

The majority of us are guilty of not spending enough time relaxing and enjoying a good meal, but eating fast could be causing us health issues no matter how nutrient packed our meals are. Eating fast is independently associated with insulin resistance (Otsuka et al., 2008) and obesity (Otsuka et al., 2006). So if you are the Scooby doo of meal times, it might be time for a change!

Benefits of eating slowly:

- You are far less likely to suffer from indigestion/heartburn if you chew your food more and take a breath between each mouthful!

- It takes ~20 minutes for your brain to register that you are full, so if you only take 5-10 minutes to eat your meal you won’t realise how full you are!

- If you chew more, your stomach and intestine will be far better at digesting the nutrients you have ingested.

- You will be able to enjoy the flavours, texture and smells of your meals more.

- It will encourage you to eat healthy because junk food doesn’t taste good for very long if you eat it slowly. It is designed to taste nice for the first few bites because it is expected that you will shovel it down and carry on with your busy day!

- Eating slowly is associated with better digestion and a faster metabolism.

- It is also a great opportunity to relax and engage in some social activity while you eat.


Otsuka, Tamakoshi, Yatsuya et al.., Eating Fast Leads to Insulin Resistance; Findings in middle-aged Japanese Men and Women, 2008, Preventive Medicine, 46(2): 154-9.

Otsuka, Tamakoshi, Yatsuya et al.., Eating Fast Leads to Obesity: Findings Based on Self-Administered Questionnaires, 2006, Journal of Epidemiology, 16(3): 117-24.

About the Author

Job Role Sports Nutritionist and Social Media Coordinator Qualifications Bsc Sport and Exercise Science Steph has a competitive athletic background which spans 19 years. As a child she performed with the English Youth Ballet and had performed on the West End stage by the age of 10. Her enthusiasm for sport and fitness continued to grow as she did, encouraging her to learn more about nutrition and training. She began using her knowledge and personal experience to help others when she began coaching at the age of 16. From here, she went on to study Sport and Exercise Science at the University of Essex during which time she also received the Most Promising Newcomer Award from her University to mark her outstanding contribution to sport. During her first year of study she was introduced to partner stunt acrobatics and artistic gymnastics. After one year of dedicating herself to a lifestyle revolving around her sport, she was training with the best team in the UK who are currently ranked fifth in the world. Steph has worked in both the private and public sector coaching children and adults from grassroot to elite level as well as providing them with cutting edge advice on how to reach their goals. Steph has received awards for her choreography and has competed nationally and internationally meaning that she can back up her scientific knowledge with a wealth of experience. As our resident Sports Nutritionist, Steph is here to provide the most current and evidence based fitness, health and nutrition information to help you reach your health and fitness goals.
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