Eating too fast and not chewing properly: why it happens and how to slow down

Eating too fast means consuming meals quickly, often in under 10 minutes, and with minimal chewing. It usually happens when people are distracted, rushed, or conditioned to finish food quickly.

You might eat quickly out of habit, stress, or time pressure, without noticing taste, texture, or satiety signals.

• You finish your meals before others
• You eat in under 10–15 minutes
• You barely chew your food (less than 5–10 chews per bite)
• You often feel overly full or bloated after eating
• You’re not aware of how much you’ve eaten until afterward
• You tend to overeat or go back for more without meaning to

Time and Lifestyle Pressures

• Rushed meals due to work or childcare
• Eating on the go or while distracted (TV, phone, laptop)
• Not prioritising mealtimes
  

Habit and Conditioning

• Growing up with pressure to “clean your plate” quickly
• Military-style or institutional meal settings
• Always being in a hurry or multitasking during meals
  

Psychological Triggers

• Eating fast to suppress anxiety or emotions
• Distracted eating that bypasses awareness
• Eating quickly before guilt or shame sets in

• Overeating and weight gain due to delayed satiety signals
• Digestive discomfort: bloating, gas, reflux
• Lower satisfaction: eating without truly tasting food
• Weakened hunger and fullness cues over time
• Increased stress response if meals are not relaxed

Practical Strategies

• Chew more: Aim for 15–30 chews per bite, especially with fibrous foods
• Put your fork down between bites
• Use a timer: Stretch meals to at least 20 minutes
• Eat without distractions: Turn off screens and focus on the experience
• Use smaller utensils or plates to naturally slow your pace
  

Start small, even slowing down the first five minutes of a meal can make a big difference.

If eating quickly is tied to stress, emotional eating, or a sense of compulsion, it might help to get support from a health professional. Developing mindful eating habits can take time, especially if fast eating has become automatic.

GLP-1 medications can also support satiety and reduce the urgency to eat quickly by helping you feel fuller, sooner.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. You can ask questions, discuss any concerns, and find out whether we might be able to support you.

Slowing down your meals and chewing thoroughly can have a big impact on how much you eat, how well you digest, and how satisfied you feel after eating.

If fast eating is contributing to weight or health challenges, Medicspot offers a free 15-minute support call to help you explore strategies and support options that fit your lifestyle.

Book your free call now.