A recent study suggests that taking more time to eat could improve health and satisfaction. The report notes that meals consumed in under 20 minutes may be linked to various health issues, beyond the feeling of being uncomfortably full.
Health experts say eating speed can influence how the body signals fullness. A senior diet and behavioral health specialist from a major medical center explains that the stomach needs about 20 minutes to relay fullness signals to the brain through hormonal pathways. When people rush meals, they may eat more before feeling full, which can contribute to weight Gain over time. Research also shows that slower eaters tend to have healthier body weights compared with faster eaters.
Rapid eating can cause swallowing air, leading to bloating and indigestion. Inadequate chewing may hinder digestion, potentially reducing nutrient absorption and, in rare cases, creating discomfort from partially chewed food. Collectively, these points underscore the value of mindful eating.
Experts advocate simple strategies to slow down. A nutrition researcher from a prominent health company emphasizes paying attention to flavors and textures as a natural way to reduce speed during meals. Practical tips include turning off distractions like televisions and mobile devices, which often pull focus away from fullness cues. Using the non-dominant hand, trying chopsticks, or pausing to drink water can help pace meals and deepen appreciation for food.
The findings resonate with Thai dining traditions that emphasize communal meals and relaxed pacing. Thai culture often centers on shared dishes, multi-course courses, and social interaction, all of which encourage savoring flavors and enjoying the dining experience. This alignment suggests that the health message could be readily adopted in Thailand.
Researchers also looked at how food types influence eating pace. Softer, ultra-processed foods may promote faster consumption, whereas whole foods such as vegetables and proteins require more chewing and time. When people are guided to slow down, they often rediscover the nuances of food and may make healthier choices.
As these ideas enter public conversation, they offer tangible steps toward healthier lifestyles. For Thai audiences, adapting these insights to local eating habits and customs could yield immediate benefits. Simple actions—extending meal times, savoring each bite, and choosing less processed options—can support long-term health and wellbeing.
In sum, choosing to eat more slowly may strengthen health and deepen the connection to food. Thai readers can draw on traditional values of community and harmony at the table to transform meals from routine to a nourishing, meaningful experience.