Slow Down and Digest
How Eating Slowly Boosts Your Gut Health
In our fast-paced world, it’s easy to inhale meals between meetings or while scrolling through our phones. But here’s a powerful, often overlooked wellness tip: eating slowly can significantly improve your digestion — and your overall health.
Why Eating Slowly Helps Digestion
Digestion actually starts before food hits your stomach. The act of chewing breaks food into smaller pieces, making it easier for your stomach to process. When you rush through meals, you tend to chew less, which means your digestive system has to work harder to break things down.
Eating slowly also gives your brain time to register fullness. It takes about 20 minutes for your body to signal that you’re satisfied, so eating at a leisurely pace helps prevent overeating, bloating, and that sluggish post-meal crash.
Bonus: Studies have shown that mindful eaters often have healthier weights and better nutrient absorption. Slowing down helps your body do its job properly.
How to Eat More Mindfully
Here are a few simple ways to slow down and support your digestion:
- Put your fork down between bites. This short pause gives you a moment to chew and breathe.
- Chew thoroughly. Aim for at least 20–30 chews per bite of food.
- Avoid distractions. Try eating without screens — no phones, laptops, or TVs. Focus on the flavors, textures, and aromas of your food.
- Use smaller utensils or plates. These naturally encourage smaller bites and portion control.
- Set a timer or playlist. Aim for meals to last at least 20 minutes. Even soft background music can help you slow your pace.
In short: Slowing down your meals is a small habit with big digestive benefits. It’s not just about what you eat — it’s how you eat that can make all the difference.
Next time you sit down to eat, try treating it like a ritual instead of a race. Your gut will thank you.
🥗 Healthy Plate Ratio for Digestion & Nutrition
Plate Breakdown (by % of volume):
🥦 50% Vegetables & Fruits (preferably more veggies than fruit)
- Aids digestion with fiber
- Provides essential vitamins, minerals, and antioxidants
- Example: spinach, carrots, broccoli, peppers, berries
🍚 25% Whole Grains or Complex Carbohydrates
- Fuel your body and provide fiber
- Supports healthy gut bacteria
- Example: brown rice, quinoa, oats, sweet potato
🍗 25% Lean Protein
- Essential for tissue repair and muscle function
- Helps you feel full and supports metabolism
- Example: chicken, tofu, lentils, eggs, fish
🥄 Optional Additions (Use in Moderation):
🥑 Healthy Fats (Drizzle or side – not a main portion)
- Helps absorb fat-soluble vitamins (A, D, E, K)
- Supports brain and hormone health
- Example: olive oil, avocado, nuts, seeds
💧 Water or Herbal Tea
- Drink between meals (not too much during) to support digestive enzymes and avoid dilution
