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NOT SO FAST

Eat slower to avoid that post-meal bloat and still have room for pie.




When preparing for big meals, two hacks that can help with your stomach’s
comfort to keep in mind are wearing stretchy pants and eating slowly.1 Stretchy
pants are a fashion decision that can go a long way toward your post-meal
comfort. However, eating more slowly may take a bit more strategizing.

A benefit of eating more slowly is that it may reduce the amount of air entering
your stomach, which can contribute to feeling bloated.2 Slowing down while you
eat will also give your body time to catch up with your intake.3 It can actually
take up to 20 minutes for your body to process that you are full.4 The goal here
is not to consume less food but to avoid the uncomfortably full feeling you
might get after a large feast.

One way to help you slow down is to count how many times you chew. Though there
is no proven magic number, it has been suggested by some to aim for 32 chews.5
What’s important to consider when you are chewing is that the first stage of the
digestion process has already begun. In addition to breaking food into smaller
pieces, your saliva makes it easier for food to pass through your esophagus, and
it even contains an enzyme that helps break down starches.6 So aim for 32 or
just chew until you feel that the bite of food has been sufficiently processed
for the next part of the digestion process.

Implementing mindful eating practices is another way to help you take your time
eating.7 Part of this practice involves focusing on the act of eating and
considering the flavors and textures of the food. This will give you a chance to
adequately chew, enhance your meal experience and help you savor the food.

Hopefully, eating more slowly will help your stomach, give you a better
appreciation for different dishes and leave you with more room for pie. Now
bring out the dessert!

‍

Resources:

 1. Northwestern Medicine. Quick Does: Is Eating Too Fast Unhealthy? Accessed
    November 7, 2022.
 2. Cleveland Clinic. Health Essentials: Foods That Help Reduce Bloating.
    Accessed November 7, 2022.
 3. Cleveland Clinic. Bloated Stomach. Accessed November 7, 2022.
 4. Harvard Health Publishing. Mindful Eating. Accessed November 7, 2022.
 5. Intestinal Labs. Why is it so important to chew your food? Accessed November
    7, 2022.
 6. National Institute of Diabetes and Digestive and Kidney Diseases. Your
    Digestive System & How it Works. Accessed November 7, 2022.
 7. American Diabetes Association - DiabetesSpectrum. Mindful Eating: The Art of
    Presence While You Eat. Accessed November 7, 2022.


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