Slow Down, It’s Not Going Anywhere: Why You Might Be Eating Too Fast, And What to do About It

You’re leaning against the kitchen counter and look down at an empty snack bag in your hand, thinking, “How did I eat all of that and not even realize it?”. Or maybe you find yourself with indigestion and bloating after finishing your meal in a hurry. If this sounds like you, then you might be eating too fast. 

What’s considered eating ‘too fast’? 

While there’s no definition of what eating ‘too fast’ means, there are common issues that people experience. Eating too fast might include:

• Swallowing food without chewing it thoroughly

• Eating the next bite without finishing chewing or swallowing the first

• Eating large amounts of food at one time

If you struggle with this way of eating, you might experience issues like:

• Indigestion and bloating after meals

• Choking on food

• Still feeling hungry shortly after eating 

Why do I eat so fast? Potential reasons 

The reasons why people might eat too fast vary from person to person. Here are the most common reasons.

Emotional factors

Mental and emotional stress can negatively affect eating behavior. For example, stress can lead to eating more highly processed foods as a way of coping. These eating behaviors can cause overeating and lead to weight gain. 

Stress may also promote irregular eating patterns. Some people might find themselves eating too quickly, sometimes called “stress eating.” Although each person will have their own reasons for stress eating, it may stem from factors such as feeling pressed for time or eating quickly to distract from uncomfortable emotions. 

Learned eating habits

Sometimes eating too fast is just something you’ve been doing for a long time. Eating habits are often shaped in childhood through our social relationships. The good news is that we can change our habits over time with the right practices and commitment. 

Hunger and fullness cues 

Lack of hunger and fullness cues can lead to eating too fast. The digestive tract sends signals to the brain for hunger and fullness. However, distractions like being busy and on-the-go or feeling stressed may disrupt our awareness of these cues. 

In addition, disruption in the signaling of leptin, the hormone responsible for fullness, may be a factor. Leptin resistance, when the brain doesn’t respond adequately to leptin signals, can be caused by factors such as chronic inflammation, lack of physical activity and lack of sleep. This might cause you to still feel hungry after eating and lead to eating more food. 

Elevated levels of leptin are common in individuals struggling with obesity, which affects over 40% of the US population. Although leptin resistance is not directly linked to eating too fast, it is associated with disruptive eating patterns, such as increased intake of highly palatable processed foods and eating in excess due despite negative consequences.

ADHD

Attention-deficit / hyperactivity disorder (ADHD) is a common neurodevelopmental disorder often beginning in childhood. Characteristics of ADHD include trouble paying attention, controlling impulsive behaviors, and being very active. Research shows ADHD is associated with disordered eating behaviors, especially overeating often as a result of impulsivity. Additional research found that those with ADHD experience deficiency in the reward and pleasure systems of the brain. Overall, these factors can lead to feeling less satisfied with a meal or eating for stimulation, both of which could result in eating too fast if. 

Eating in a distracting environment 

While some distractions can lead to eating less food, others can draw attention away from tuning into your body’s fullness cues. You are less likely to notice how much food you’re consuming and how quickly when eating while watching TV, working, or scrolling through your phone. This lack of mindfulness can cause you to eat more quickly, often leading to overeating before the body has time to realize it is full. 

Is eating quickly bad for your health? 

Eating too quickly can cause digestive discomfort and a lack of pleasure and enjoyment from food. Regularly eating too quickly can potentially increase risk for metabolic health concerns, since how fast you eat has been shown to influence how much food you consume at a meal.

It often takes at least 20 minutes for the body to recognize it is full. It is important to give your body enough time to feel full, otherwise you may end up overeating or eating too quickly to try to feel satisfied. 

How to eat at a slower pace

Here’s how you can slow down when eating to experience more satisfaction with food and better health:

Creating the right environment

Turn down the distraction. If you often eat while watching TV or using your phone or computer, experiment with device-free eating. Instead, try playing some calming music. 

Time management

Set aside enough time each day for your meals. You may find that it helps to do this the night before in order to make space for mealtimes. Give yourself at least 20 minutes to allow enough time for fullness cues to settle in.

Chewing technique  

Increasing the number of chews before swallowing each bite can help with portion control as well as slow down your eating pace. Put your utensil down between bites and try to chew each bite of food as many times as you can, up to 30 or so chews. 

Mindful habits 

Before eating, check in with yourself. Tune into your stress level and bring your mind to the present. Take a few deep breaths before you start eating and between bites. Savor each bite, noticing the flavor and texture. 

How Season’s dietitians can help 

Feeling stressed about food and mealtimes can make it challenging to stay on track with your health goals. If you struggle with eating too fast or overeating, a registered dietitian can help. 

Dietitians can help you understand the root of your eating behaviors, build skills to develop long-term healthy eating habits, and practice mindful eating. Season pairs you  with a dietitian to get you the support you need, at no cost to you.