We all know that bloated feeling after lunch again. But eating too quickly also has more serious consequences for our health, write Esther Martínez-Miguel and Silvia Gómez-Senent, specialists from Spain’s Nebrija University.
Our fast-paced modern lives often leave us short on time for essential activities like eating. Many grab something quick for breakfast on the go, or grab lunch so we have more time to be productive at work – or to spend on personal matters.
In addition to more philosophical thoughts about our culture of rushing, it’s also worth considering the health consequences of eating too quickly. Do you ever suffer from bloating? Do you often feel bloated or have difficulty digesting? And how long has it been since you’ve been consciously aware of how hungry or full you actually are?
Excessive gas
Regarding the first problem, there is a condition in which you swallow excessive amounts of air during and between meals, known as aerophagyThis can cause anything from mild discomfort, a feeling of heaviness and bloating to abdominal pain and distention (a noticeable increase in the size of the abdomen after eating).
The normal amount of gas in the digestive system when our stomach is empty is about 200 ml. If this amount increases significantly, the physiological mechanisms for expelling it can be severely disrupted. This amount of air depends on the balance between the amount of air taken in, Production and Get rid of gas by belching, flatulence, or taking it orally. intestinal microorganisms – Decrease intestinal bacteria.
Eating quickly is one of the most important factors for increased air intake and gas production, although chewing gum, smoking, and changes in the gut microbiota can also play a role.
not chewing enough
When we eat in a rush, we have less time to chew, which means the food reaches the stomach almost completely. So more stomach acid is needed to digest it properly. Not only does this require more metabolic effort, it also causes the uncomfortable feeling of heaviness and indigestion that comes with fast food.
Not chewing enough also means that oral enzymes can’t do their job properly, which affects the absorption of food in the small intestine. Despite the stomach’s efforts, unchewed food can reach the intestines without being adequately digested.
You don’t know when to stop
When it comes to feelings of hunger and fullness, our brain comes in. The brain is responsible for sending signals that control the digestive process and make us eat or stop eating.
two hormones It regulates how full or hungry we feel, with ghrelin causing us to feel hungry, while leptin makes us feel full. Once we see, smell and start eating, it takes 20 to 30 minutes for leptin to become active. This means that if we eat too quickly, we eat more than we actually need – leptin doesn’t have time to tell us that we’ve had enough.
More serious consequences
Eating too quickly can have more serious consequences for our health. Numerous studies show that bandage on Between the speed at which we eat and cardiovascular risk factorshigher levels of triglycerides (closely related to cholesterol) and an increased chance of developing metabolic syndrome (up to 59 percent higher). Overweight or obesity, especially in diabetics.
So it’s definitely worth taking it a little easier. To do and Take a moment to enjoy your breakfast, lunch, or dinner. Chew slowly and notice how full you feel. Taking your time to eat is good for your health.
This article previously appeared on IPS Partner THello chat
