Are you eating your food too fast?

Eating too fast is surprisingly common, and there are multiple psychological, social, and physiological reasons why someone might do it. The repercussions can be very painful and quite smelly too!

Some of the reasons why we eat fast

1. Habit or Learned Behaviour

• Growing up in a fast-paced environment where meals were rushed can make quick eating a habit.

• Eating while distracted (watching TV, working, or using a phone) often leads to faster consumption.

2. Hunger or Food Availability

• If you’re very hungry, your body may prompt rapid eating before you feel full.

• Limited access to food (like in cafeteria settings or on a tight schedule) can encourage eating quickly.

3. Emotional Factors

• Stress, anxiety, or nervousness can make people eat faster as a coping mechanism.

• Eating quickly can sometimes be a way to “comfort eat” and temporarily soothe emotions.

4. Social and Environmental Pressures

• Eating in a competitive or fast-paced social setting (like lunch breaks at work) can push you to eat faster.

• Peer behaviour: if others at the table eat quickly, you might unconsciously speed up to match them.

5. Physiological or Health Factors

• Certain medical conditions (like hyperthyroidism or low blood sugar) can increase appetite and drive faster eating.

• Some people have a higher metabolic rate or faster chewing/swallowing reflex.

6. Distraction and Multitasking

• Focusing on work, screens, or other activities while eating often reduces awareness of how quickly you’re eating.

7. Psychological Traits

• Impulsivity or impatience may lead to faster eating.

• Perfectionism or desire to finish quickly can also play a role.

Consequences of eating too fast

Eating too fast can be a problem for gut health. When we eat quickly, the brain and gut have less time to prepare for digesting. Foods aren’t chewed as fully, less saliva and stomach acid are produced and the movement of food through the digestive tract can be disrupted.

This can all lead to poor digestion, bloating, overeating (since the brain takes ~20 minutes to register fullness), and increased risk of weight gain.

Eating too quickly can also contribute to any of the following issues:

• Overeating and metabolic dysfunction

• Pain and bloating

• Excessive wind

• Constipation or diarrhoea

• Nutrient deficiencies

• Less enjoyment of food

• Poor blood sugar control

• Nervous system dysfunction

So what can we do?

To help a client of mine manage their eating speed when at home we came up with the idea of making a friendly table top reminder. The sign simply says ‘slow down’.

I am also trialling the sign with my family.

Other ways to form the habit of eating more slowly include:

1. Mindful Eating

• Focus on your food: Turn off screens, put your phone aside, and really notice textures, flavors, and aromas.

• Chew thoroughly: Aim for 20–30 chews per bite. It slows eating and aids digestion.

• Savour each bite: Try to identify all the flavors—sweet, salty, sour, umami.

2. Use Physical Cues

• Put down utensils between bites: This small pause naturally slows you down.

• Smaller bites: Cutting food into smaller pieces makes each bite take longer.

• Use smaller utensils or plates: It tricks your brain into feeling satisfied sooner.

3. Drink Water

• Take small sips between bites. It slows eating and helps you recognize fullness.

4. Set a Time Goal

• Try to make meals last at least 20–30 minutes. Set a timer if needed.

• Listen to your body: pause halfway to check hunger level before continuing.

5. Eat in a Calm Environment

• Reduce noise, distractions, or stress while eating.

• Sitting down properly instead of eating on the go helps regulate pace.

6. Behavioural Tricks

• Chew consciously: Count or silently say “chew” per bite.

• Alternate hands: If you’re right-handed, switch to left for some bites—it slows you unconsciously.

• End each bite with a sip: Reinforces slower rhythm.

7. Gradual Practice

• Don’t try to change overnight. Pick one meal per day to practice slow eating and gradually expand.

Living with this habit for such a long time can make it a challenge to change but with conscious effort and the right strategies, such as the table top reminder, it is possible and definitely worth working on if you want to gain control over:

• digestive issues

• blood sugars

• weight management

• nervous system regulation

Working with clients to help them embed the right health supporting behaviours is what I do, get in touch to see how I can help you carla@thegoodhealthally.co.uk