Is Eating Fast Bad for You? Health Risks Explained

When you sit down at the table, how do you eat?

Are you the type of person to savor and enjoy your meals, really tasting each bite? Or do you devour that food like it’s going to disappear?

Sadly, a lot of us fall into the “fast-eating” camp. We tend to blaze through our food at a blistering pace, often eating seconds or thirds before slower eaters have had their first plate.

If only we knew how bad that was for our health…

Studies have proven that there are very real dangers of eating fast. Below, you’ll find everything you need to know—not only why you should slow down your eating, but how as well!

Why So Many People Eat Fast

There’s no universal reason why so many people eat quickly. Multiple things may cause individuals to zoom through meals rather than slowly savor their food.

They include:

• They’re a first-born child (second-born and subsequent siblings are far less likely to eat fast).
• They have several siblings. Those with a higher number of siblings may eat faster.

Why is this the case? Researchers in a study conducted in 2021 believe that it comes down to actual or perceived competition for food as a child. This feeling/behavior remains even throughout adulthood.

People may also eat too fast for these reasons:

• Being too busy to devote enough time to eating;
• Restrictive dieting or giving in to cravings (learn about what causes cravings);
• Stress, anxiety, and other emotional issues.

Health Risks of Eating Too Quickly 

The risks associated with speed eating aren’t very widely discussed, but they’re still extremely important for everyone to know. These risks range from weight gain to the point of obesity/excess body weight, blood sugar level fluctuations and insulin resistance, digestive problems, and more.

In the sections to follow, we’ll shed light on the risks of eating too quickly and how fast eating can impact hunger and fullness cues.

Obesity and Weight Gain 

This is one problem we ALL want to avoid, and it’s probably the #1 reason we should start changing our ways.

Multiple research studies have investigated the dangers of eating fast, but one in particular from 2017 [1] found that people who eat quickly have a higher chance of developing metabolic syndrome—including strokes, heart disease, diabetes, and other health problems.

Slower eaters were also less likely to become obese, while those who ate faster in the study were more prone to weight gain.

The Japanese study emphasized the importance of slower eating, with the study’s lead author explaining the main reason fast eating leads to weight gain:

“When people eat fast they tend not to feel satisfied and are more likely to overeat. Rapid eating causes bigger glucose fluctuation, which can lead to insulin resistance.” 

Increased Risk of Metabolic Syndrome

Of the 1000+ participants in the study, nearly twice as many fast eaters developed metabolic syndrome as those who ate at a normal speed, and more than five times as many as those who ate slowly.

Speed eating also leads to a larger waistline, high blood sugar levels, and weight gain.

Potential Links to Cancer Risk 

This one has been called into question, but it’s definitely something to be aware of.

Hot tea, coffee, and yerba mate have been linked to a higher risk of esophageal cancer, according to one 2009 meta-analysis [2]. The hot beverages cause thermal damage to the mucosa in the esophagus, which in turn allows for the growth and spread of cancerous tissue.

High-temperature beverages may very well be a risk factor in esophageal cancer, so it’s a good idea to slow down when drinking coffee, tea, and mate to let things cool down.

Digestive Problems: Heartburn and Indigestion

One of the primary risks you face when eating quickly is heartburn, or acid reflux [3]. The rapid food intake increases the risk of gastroesophageal reflux disorder, which occurs when food and acid from the stomach wash back up the esophagus.

But that’s not all! One of the most common causes of indigestion and an upset stomach is eating too fast [4], especially when it’s paired with eating too much. Seeing as we tend to overeat when eating very quickly, we can increase the risk of indigestion, gas, bloating, and stomach upset when we consume our food too quickly.

How Eating Fast Impacts Hunger and Fullness Cues

Your hunger and fullness cues can be thrown off if you don’t take your time with meals.

Here’s how:

• Delayed Satiety and Overeating: There’s a delay between when you’ve eaten enough food and when your brain realizes that you’ve had enough – up to 30 minutes. Every time you eat a meal quickly, you may have already overeaten by the time the signal to stop eating kicks in.
• Blood Sugar Fluctuations and Insulin Resistance: Consuming food quickly can also cause your blood sugar to spike and then drop rapidly. This means you could feel hungry soon after finishing your food.

On top of that, these blood sugar fluctuations could lead to insulin resistance and ratchet up your risk of diabetes.

Behavioral Strategies to Slow Down Eating

It’s actually not as hard as you might think! Here are three simple tricks to try today.

Sit Down and Make it a Meal

Eating on the go, while working, or while watching TV is definitely going to work against you. You’ll fall back into those old, fast-eating, over-eating habits, leading to a higher risk of the above-mentioned problems.

Instead, take the time to sit at the dining room table and make every meal a proper meal, complete with setting the table, serving the food onto your plates, and eating properly. It’ll be much easier to avoid speed eating when eating as a family.

Mindful eating practices means not only being mindful of how the food tastes, but how fast you’re eating it. Don’t be so focused on shoveling your meal down that you never taste anything. Instead, savor each bite, and let your taste buds enjoy the various combinations of flavors, spices, and textures. Be mindful of how fast you’re eating, and let that awareness help you reduce your eating speed.

Smaller, More Frequent Meals

We tend to gobble down our meals faster when we’re hungry, but we can take our time and eat mindfully. We can enjoy things a bit more if we don’t reach that “starving” feeling.

The key, then, is to eat smaller meals throughout the day.

Have a meal or snack every 3-4 hours, and make sure you’re getting enough calories to keep your body energized and your stomach fairly full. Regular meals and snacks will turn off those “hunger” receptors, helping you to enjoy your meals more without feeling the need to eat quickly.

The Long-Term Benefits of Eating Slowly

Eating slowly is the way to go because of the benefits it holds for your digestive system and weight goals.

Improved Digestive Health

Taking your time, taking small bites, and chewing your food up properly does several things for your digestive system.

Here is how slow eating helps:

• Gives your digestive system more time to relax and prepare to break down food.
• Stimulates saliva production when you chew your food, which combats poor digestion.
• Staves off issues like bloating, acid reflux, and other tummy troubles.

Last but not least, slow and mindful eating boosts nutrient absorption from food.

Better Weight Management

Since eating slower often means eating smaller portions, you’ll be better able to keep your calorie intake within a healthy range.

Plus, with fewer calories going in, you’re in a more favorable position to lose weight steadily and avoid overeating and unwanted weight gain.

Conclusion: Make the Switch to Slow Eating 

If you’re a fast eater, it’s time to turn over a new leaf, take smaller bites, and eat slowly. This route boasts numerous health benefits, none of which should be left on the table.

For more information or help slowing down at mealtime, feel free to reach out to a medical provider for guidance. And in the meantime, remember that small changes can make a big difference; give yourself grace if you slip up and start eating fast or taking larger bites again.

Start and restart wherever you are – one bite at a time.

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Frequently Asked Questions

Why do military people eat fast?

People in the service eat fast mainly due to time constraints related to training, short meal times, and the importance of refueling quickly in between tasks.

Is eating too fast bad for your heart?

Heart-related effects of eating too fast stem from being overweight, one of the most well-known risk factors of cardiovascular disease.

Do slow eaters live longer?

Studies on mice and yeast have shown that low-calorie diets can increase longevity. But more research is needed in this area to establish a scientifically sound connection.

Resources

[1] Gobbling your food may harm your waistline and heart

[2] High-temperature beverages and Foods and Esophageal Cancer Risk — A Systematic Review

[3] Heartburn: Causes, Symptoms, and Treatment

Does Eating Fast Make You Gain More Weight?

New Research Reveals Why You Might Eat Too Fast

4 Root Causes of Cravings

How To Tell When You’re Full (Before You Feel Stuffed)

Eating speed and the risk of type 2 diabetes: explorations based on real-world evidence

About Insulin Resistance and Type 2 Diabetes

Eating too fast may lead to weight gain, heart disease

Why Eating Less Means Living Longer