Mindful Eating Habits: Why Taking It Slow is the Way to Go
January 29, 2026 | Tags:
Nourishing your body isn’t just about the foods you eat – it’s also the way you eat. Your body, brain and stomach share a strong connection with how you eat: Your body tells your brain when your stomach is empty, and your stomach tells your brain when it's full. But sometimes we can end up eating food too fast. This can be because we’re:
- Rushing from one activity or task to the next.
- Feeling stressed, anxious or overwhelmed.
- Distracted by television screens or endless scrolling on our phones.
Eating slowly helps synchronize your body’s natural hunger and fullness signals. This allows you to eat the right amount of food to feel satisfied and nourished. Taking your time at meals also supports healthier portion control, making it easier to enjoy appropriate serving sizes without overindulging.
How long should it take you to eat?
How long does it take you to finish a meal? If you answered less than 20 minutes, you’re eating too fast. Your stomach takes between 20 to 30 minutes to signal to your brain that it’s full. When you eat too fast, your brain misses signals that you’re full. Eating past these cues can leave you feeling uncomfortably full and even lead to an increased risk of weight gain over time as well as chronic conditions like diabetes and obesity.
Eating slowly means you’re synchronizing your body’s signals to eat the desired amount of food. Enjoying longer feelings of fullness can help you better regulate portion sizes instead of overeating or overindulging.
Why eating slow is important
Eating too fast means you may not be chewing your food properly. Large pieces can become stuck in the esophagus, creating a choking hazard which is especially dangerous for young children and older adults. Your stomach also has a harder time breaking them down, increasing your risk of indigestion, heartburn and acid reflux. Additionally, eating quickly means your body may not fully absorb nutrients from food. Digestion starts in your mouth and eating fast bypasses crucial steps that help your body break down food, leading to nutrient deficiencies over time. You’re more likely to swallow more air as well, which can cause feelings of bloating, gas and discomfort.
Slowing down your eating habits can also have mental health benefits. You’re able to savor flavors and textures more, which enhances pleasure and allows you to finish a meal feeling truly satisfied. If you’re eating with friends or family, you’re able to sit and enjoy their company longer.
Tips to slow down while eating
Look at mindful eating as learning different ways to interact with your food. Shaking up routines and recognizing ingrained behaviors can help you develop an overall better relationship with food. Consider the following tips to help you slow down and be fully present when eating:
- Create a distraction-free environment; turn off screens and put down phones to focus more on enjoying the meal.
- Sip water after every few bites to encourage pauses and help feel full faster while staying hydrated.
- Put down utensils between bites to force natural pauses and slow your pace.
- Chew slowly to set the pace of your meal, anywhere between 15 to 30 times for each mouthful.
- Choose foods that naturally require more chewing, like crunchy fruits and vegetables, nuts and lean proteins.
- Eat with your non-dominant hand to reduce your speed.
Remember, eating isn’t a race, even if others around you are eating faster. Take time to check in throughout a meal and ask yourself if you’re still hungry, starting to feel full or beginning to experience discomfort.
Check in with your provider
As a Medical Mutual member, you have access to the Health Awareness page in the My Health Plan portal for additional resources on healthy eating and living. A great first step is to talk with your primary care provider (PCP), who can refer you to a registered dietitian for expert, personalized guidance on mindful eating. Need help finding an in-network provider? Use our Find a Provider tool or call the Customer Care number on your member ID card.