How eating slowly helps better digestion

Hello and Thank you for joining me here. Just a simple question, Have ever happened  to you that you just ate something fast and then you found your stomach heavy , inflated and disturbed ? Well in the hustle and bustle of modern life, Rushing trough meals, Is an experience one can have. In this article we will explore how eating slowly, leads to better digestion, delve into the science behind it, and provide practical tips on how to incorporate this healthy habit into your daily routine. The simple practice of eating slowly can have profound effects on our digestive health and overall well-being.

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Science behind digestion

To understand why eating slowly is crucial for digestion, It’s essential to grasp the basics of how our digestion system works. Digestion has different phases.

1.Cephalic phase of digestion

The cephalic phase is the preparatory stage of digestion that occurs in response to the anticipation of food. When we see, smell, or even think about food, our brain signals the release of digestive juices and enzymes. This physiological response readies the digestive system for the upcoming meal, optimizing its ability to break down and absorb nutrients. Salivation increases, gastric juices are secreted, and blood flow to the digestive organs intensifies. Importantly, the cephalic phase primes the body to efficiently extract nutrients from the food we consume. Here we go again with importance of mindfully observing our food , and how it involves paying full attention to the sensory experience of eating. By incorporating mindfulness into our meals, we can positively impact the cephalic phase of digestion.

Slow and mindful eating encourages us to engage all our senses during meals. When we savour the aroma, colours, and textures of our food, we stimulate the cephalic phase, to prepare for optimal digestion.

2.Oral Phase (Mouth)

The journey of digestion now is in the mouth, where mechanical and chemical processes work together. Chewing, a crucial aspect of the oral phase, breaks down food into smaller particles, creating a larger surface area for enzymes like amylase to start the process of digestion. When we eat slowly, we give our mouths the time they need to perform better mastication.

3.Esophageal Phase

Once food is sufficiently chewed, it travels down the esophagus through a coordinated muscular movement known as peristalsis. Eating slowly aids this process, reducing the risk of food particles getting lodged or causing discomfort along the way.

4.Gastric Phase (Stomach)

As food enters the stomach, it encounters a highly acidic environment that further breaks it down. Eating too quickly can overwhelm the stomach, leading to inefficient digestion. When we eat slowly, we allow the stomach to release gastric juices gradually, promoting optimal acid levels for digestion.

5.Intestinal Phase (Small Intestine)

The small intestine is where the majority of nutrient absorption takes place. Eating slowly ensures that the partially digested food entering the small intestine is of an ideal consistency for absorption. This phase is crucial for extracting vitamins, minerals, and other essential nutrients from the food we consume.

6.Colonic Phase (Large Intestine)

The final phase of digestion occurs in the large intestine, where water and electrolytes are absorbed, and the remaining indigestible material is formed into stool. A rushed eating pace can contribute to issues such as constipation, as the body may not have sufficient time to regulate the water balance in the colon.

The benefits of slow eating

• Improved Nutrient Absorption: Taking the time to chew food thoroughly allows for better absorption of nutrients in the small intestine. This, in turn, ensures that your body can extract the maximum nutritional value from the food you consume.
• Enhanced Digestive Enzyme Secretion: Eating slowly stimulates the production of digestive enzymes, aiding in the breakdown of food and easing the workload on your stomach and intestines. This can prevent common issues like bloating and indigestion.
• Regulation of Appetite: Slow and Mindful eating gives your brain the necessary time to receive signals from your stomach that you’re full. This can prevent overeating, a common cause of digestive discomfort and weight gain.
• Reduction of Acid Reflux: Eating too quickly can lead to an increased likelihood of acid reflux. When we slow down and savour our meals, we allow the stomach to process food more efficiently, reducing the risk of stomach acid flowing back into the esophagus.
• Reduced Stress Response . Stress can negatively impact digestion. Mindful slow eating promotes relaxation by focusing on the present moment, reducing stress and allowing the body to enter a more conducive state for digestion. Slow eating helps you avoid taking lots of air to your stomach and it prevents inflating.

• Conscious Food Choices . Being mindful of the food we choose to eat can positively influence the cephalic phase. Opting for nutrient-dense, whole foods sends signals to the body that it will be receiving valuable nutrients, further enhancing the preparatory digestive response.
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Practical Tips for Eating Slowly

• Chew Each Bite Thoroughly: Aim for at least 15 – 20 chews per bite. This may seem excessive, but it ensures that your food is well-masticated before it reaches your stomach.
• Savour the Flavours: Take the time to appreciate the taste, texture, and aroma of your food. This not only enhances the dining experience but also allows your brain to register the satisfaction of each bite.
• Set Aside Distractions: Turn off the TV, put away your phone, and focus solely on your meal. Distractions can lead to mindless eating, causing you to consume food quickly without realizing it.
• Use Smaller Utensils: Switching to smaller utensils can naturally slow down your eating pace. This simple trick can be especially helpful for those accustomed to fast-paced meals.

Conclusion

By understanding and appreciating the intricacies of each phase of digestion, we gain insight into why eating slowly and mindfully is a holistic approach to digestive wellness. From the vital aspect of cephalic phase to meticulous process of chewing in the mouth to the breaking down phase in stomach ,then nutrient absorption in the small intestine and the water balance regulation in the large intestine, every stage benefits from a mindful ,slow and measured eating pace. Embracing the art of slow eating is not just a lifestyle choice; it’s a conscious investment in your digestive health and overall well-being. Try it and your body will thank you.

Thank you for your time, and please feel free to share your experience with me.Leave your comment and questions below it’s a pleasure to discuss the topic together.

Cheers

Ela