Chew Slowly, Live Better: Doctor Explains Why Meals Should Last 20 Minutes

Eating habits are often overlooked in discussions about health, but doctors are now stressing that how we eat matters as much as what we eat. According to NHS surgeon Dr. Karan Rajan, chewing food slowly and ensuring meals last at least 20 minutes can transform digestion and overall well-being. The advice comes amid growing concerns that fast-paced lifestyles and distractions like smartphones are leading people to eat too quickly, compromising health outcomes.  

Key highlights from the announcement include  

• Chewing food thoroughly aids digestion by breaking down food particles, making it easier for the stomach to process.  
• A 2014 study revealed that slower eating increases fullness and boosts gut hormones linked to satiety.  
• Meals lasting 20 minutes allow the brain enough time to register fullness, preventing overeating.  
• Eating too quickly can lead to bloating, indigestion, and reduced nutrient absorption.  
• Doctors recommend chewing until food reaches a soft texture, which helps avoid esophageal blockages.  
• Mindful eating practices, such as avoiding distractions during meals, can improve long-term health outcomes.  
• Experts highlight that slowing down meals supports weight management and reduces risks of lifestyle-related diseases.  

The growing emphasis on mindful eating reflects a shift in health advice from focusing solely on food choices to considering eating behavior. By chewing properly and pacing meals, individuals can improve digestion, regulate appetite, and foster healthier relationships with food. Doctors suggest that adopting this simple habit could be as impactful as dietary changes in promoting wellness.  

This reminder is particularly relevant in today’s fast-paced environment, where meals are often rushed. Taking 20 minutes to eat not only benefits physical health but also encourages mindfulness, helping people reconnect with the act of eating and enjoy their meals more fully.  

Sources: Moneycontrol, DNP India, Hindustan Times, Economic Times Healthworld