Guides to slow eating
Plain answers about eating slower: how to do it, why many of us eat quickly, how fullness works, chewing, and eating after bariatric surgery. Every guide lists its sources.
How to eat slower: 10 small changes that help
Ten easy ways to eat slower, from putting your fork down between bites to a pause halfway through, and how an app can keep the pace for you.
Why do I eat so fast? Common reasons, and what helps
Short school lunches, busy days, big hunger, screens and ADHD: the common reasons people eat quickly, and gentle ways to find a slower pace.
How long does it take to feel full after eating?
Fullness builds over a meal from several signals: stretch, gut hormones, taste. Where the 20-minute figure comes from, and why your timing varies.
How long does a meal take? The 20-minute idea
Where the 20-minute meal comes from, how to get there a few minutes at a time, and the 20 to 30 minutes often advised after bariatric surgery.
How many times to chew your food: there's no magic number
The 32-chew rule is a century-old fad. What studies found about chew counts, why carrot takes nearly four times the chews of cake, and an easier test.
Benefits of eating slowly: what the research shows
Fullness, satisfaction, comfort, reflux and blood sugar: what studies of eating pace found, how strong the evidence is, and where it's still thin.
The hunger and fullness scale, and how to use it at a meal
A 1-to-10 hunger and fullness scale in plain words, three moments to check in during a meal, and what to do with the numbers you notice.
A 5-minute mindful eating exercise you can do with any food
A short guided exercise, adapted from the raisin meditation, that works with any food. Read it once, then try it with your next snack.
How to eat slowly after bariatric surgery
Bite size, chewing, 20-to-30-minute meals, drinks apart from food and new fullness signals after a sleeve or bypass, from hospital patient guides.
Bloating, burping or heartburn after a quick meal
Why a quick meal can bring on bloating, burping, hiccups or heartburn, what may help next time, and the signs that mean you need a doctor.