Written by: Deepa
28 July 2025
Eating slowly and mindfully not only is a courteous way to eat, it also supports digestion, fullness, weight control, and mindful enjoyment.
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Let's discuss 5 benefits of mindful, slow eating that are supported by research!
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Eating slowly allows time for the saliva in your mouth to dissociate the enzymes that start the digestion process. When you eat slowly, you chew thoroughly, and your stomach has to work less to digest food, which will eliminate bloating, gas, and help with acid reflux.
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When food is chewed longer, the body can extract more vitamins and minerals from the food you just consumed. Chewing is especially important for fibrous foods, like vegetables, whole grains, and nuts.
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It takes approximately 20 minutes for the signal for fullness to reach the brain! Eating slowly gives the brain and hormones, like leptin, more time to work resulting in lower-calorie intake.
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Fast eaters tend to have higher risks of obesity and diabetes, whereas those who eat slowly have better digestive health, & mental well-being.
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Mindful eating slow reduces mealtime stress, allows flavor and textural enjoyment, and provides greater overall satisfaction and emotional attachment to food.
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-Chew at least 20 times per bite -Put down utensils between bites -Eat as a mindful ritual—no screens -Use smaller portions or helpings -Set a goal of 20-30 minutes for each meal
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Eating slow supports digestion, nourishment, satiety, stress, and weight control. Start small—enjoy your meals, chew more, and begin listening to your body. It's a simple habit that has powerful ramifications.
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