Eating healthy is the cornerstone of good health, but how you eat is just as important as what you eat.
Image: Pexela/Gaudo
In today's fast-paced society, meals often take a back seat, hastily consumed while juggling a myriad of responsibilities. However, recent insights from health professionals suggest a transformative approach to dining: slowing down.
Dr Karan Rajan, a prominent doctor and author, has highlighted the significant benefits of taking one's time during meals, particularly about gut health.
Think about it: how many times have you found yourself rushing through a meal, caught up in the whirlwind of daily life? Rajan has observed that this hurried approach to eating may be doing more harm than good.
In a thought-provoking Instagram post, Rajan shared how mindful eating not only enhances the pleasure of a meal but also considerably improves digestion and overall gut health.
In his video, he demonstrates how the body responds differently to food consumed "nice and slowly" compared to the frantic pace of fast eating. He explains, “The speed you eat has a significant impact on your overall gut health.
When you eat too fast, you can override multiple physiological mechanisms designed to optimise digestion.”
Eating healthy is the cornerstone of good health, but how you eat is just as important as what you eat.
Image: Pexels/Guado
The role of chewing
A crucial element of digestion begins in the mouth, where the mechanical process of chewing and the action of saliva facilitate the breaking down of food.
Rajan emphasises that inadequate chewing can lead to larger food particles reaching the intestines, which disrupts the intricate balance of gut bacteria.
“So, if you’re speed-running your food and don’t chew it properly, it can reach your intestines in larger chunks.
That means your gut bacteria have more undigested carbohydrates to ferment, leading to excessive gas production,” he elaborates.
He warns that rapid eating can also overwhelm the lower oesophageal sphincter, the muscle responsible for preventing stomach acid from soaking back into the oesophagus.
“Speed eating equals an increased risk of acid reflux and heartburn.
Furthermore, it can trigger an exaggerated gastrocolic reflex, which may result in sudden urges to use the restroom or even diarrhoea, especially for those with Irritable Bowel Syndrome (IBS).”
Understanding digestion
The doctor highlights that the act of eating is not merely a mechanical process; it is a nuanced biological function. “Digestion is not immediate. It requires time for the body to secrete essential digestive fluids like bile and enzymes.
When food is consumed too rapidly, the body cannot release these substances effectively, leading to incomplete digestion and poor nutrient absorption,” Rajan cautions.
Moreover, rapid consumption of meals can mask hunger cues, making it difficult for the brain to recognise when to stop eating. Hormones such as cholecystokinin (CCK), GIP, and GLP-1 play a pivotal role in signalling fullness.
“If we don’t give our bodies the time they require, we risk overeating, which can contribute to various health concerns,” he adds.
In light of Rajan’s findings, the solution is simple: savour your meals. By prioritising smaller, slower meals, individuals can better regulate their digestion, enhance nutrient absorption, and avoid distressing situations.
The age-old adage of “chewing slowly” not only applies to taste and enjoyment but, as it turns out, is also a cornerstone of nurtured gut health.