15% off £30

000000s
Code:SAVE15
 

15% off £30

000000s

Code:SAVE15

Buy 1 Get 1 Half PriceSummer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offOutletBuy 1 Get 1 FreeBetter than 1/2 price2 for £18 Mix & Match25% off1/2 Price3 for 2 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements HubJoints, Aches & PainsGut HealthImmunityChildren's HealthEnergyHealthy HeartLow Mood & DepressionStress & AnxietyWeight ManagementExercise & RecoveryVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsCBD Homeopathic Buy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offHolland & BarrettVitabioticsSolgarNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayH&B ExpertDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubImmunityExercise & RecoveryGut HealthEnergyJoints, Aches & PainsWeight ManagementDental HealthFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterProtein ShakesAlcohol Free DrinksTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & RelaxationDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsVegan FoodCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offHolland & BarrettNaturyaGrenadeHeath & HeatherPukkaMeridianNakdTwiningsBionaHuelGluten FreeDairy FreeWheat FreeEgg FreeMilk FreeSugar FreeSoya FreeCelery FreeFish FreeMustard FreeNew inSports NutritionSports Nutrition HubExercise & RecoveryEnergyWeight ManagementLow Mood & DepressionStress & AnxietySports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine-free-pre-workoutAmino Energy PowdersBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price25% offOptimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDHuelSiSFoodspringYfoodDairy FreeGluten FreeSugar FreeSoya FreePalm Oil FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyBeauty HubSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationSexual HealthWomen's Health - PregnancyJoints, Aches & PainsChildren's HealthExercise & RecoveryLow Mood & DepressionStress & AnxietyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+AEthiqueSo EcoAlcohol FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inCBDWeight ManagementWeight Management HubExercise & RecoveryWeight ManagementEnergyHealthy HeartWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offGrenadeOptimum NutritionHolland & BarrettPhDUSNPulsinEat WaterNew NordicSlimExpertApplied NutritionGluten FreeSugar FreeDairy FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessGut HealthSkin Health - by skin concernEnergyExercise & RecoveryWomen's Health - Menopause & PerimenopauseWomen's Health - Hormonal HealthJoints, Aches & PainsImmunityLow Mood & DepressionSleep & RelaxationJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offHolland & BarrettDr OrganicNaturtintVitabioticsSolgarOptimum NutritionWeledaNew NordicEthiqueWildDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeSoya FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Does eating slowly help with digestion?

Man sitting on wooden pallet holding baguette
If eating your food in a rush is something you do often, it might be time to slow down. Eating food quickly can lead to digestive discomforts. Here's why eating slowly is the right way to eat.
Guilty of gobbling down toast while dashing to work, lunching on the hop, then demolishing a TV dinner? It’s time to slow down Good digestion means you don’t experience unpleasant symptoms after eating, such as heartburn, plus it allows our body to absorb all the nutrients we need from food. And it starts as soon as we sit down to eat.

Why eating slowly matters

The sight and smell of food triggers signals from your brain to your digestive system that it’s time to eat. This alone can start the production of saliva – hence the expression mouth-watering – which contains enzymes to start breaking down our food.1 Chewing properly so you eat slowly allows us to savour our food and enjoy it. It also means the food is partially broken down before it reaches our stomach. Chewing continues to boost saliva production, as well as trigger enzyme release further down the digestive system.2

The side-effects of speed eating

Fail to chew properly and food will sit in your stomach for longer, which can lead to indigestion and heartburn.3 And if you gulp food down in haste or while chatting, swallowed air may mean bloating and wind.4 The hormones that signal to the brain that some food has made its way to the small intestine can take 20 minutes to kick in too, so it’s easy to overeat and end up with digestive problems, like feeling uncomfortably full later on.5

Eat mindfully to lose weight

Mindful eating means taking the time to sit down, concentrate, and use all your senses to enjoy and appreciate your meal. It can also help you lose weight. In 2017, Japanese researchers monitored 60,000 subjects and found those who ate slowly were 42% less likely to be obese than their fast-eating counterparts.6 Chewing your food for longer, putting cutlery down between mouthfuls or using chopsticks to slow you down, and paying attention to what you’re eating, aids digestion and promotes weight loss because you become more receptive to satiety cues (feelings of fullness).7 One small study published in the journal Appetite in 2011 found people who had to ‘de-shell’ pistachio nuts ate 41% fewer calories compared with those given shelled nuts.8 The two groups reported similar levels of fullness and satisfaction, so slow down to get more out of your food without actually eating more. 

Sources

1. National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms Your digestive system and how it works. Available from: https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works 
2. As above 
3. Valitova ER, et al. The effect of the speed of eating on acid reflux and symptoms of patients with gastroesophageal reflux disease. Available from: https://www.ncbi.nlm.nih.gov/m/pubmed/24557959/ 
4. As Source 1 
5. Breton J, et al. Gut Commensal E. coli Proteins Activate Host Satiety Pathways following Nutrient-Induced Bacterial Growth. Available from: http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00566-5 
6. Hurst Y, Fukada H. Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data. Available from: http://bmjopen.bmj.com/content/8/1/e019589 
7. British Nutrition Foundation. Understanding satiety: feeling full after a meal. Page 4. Available from: https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html?limit=1&start=3 
8. Honselman CS, et al. In-shell pistachio nuts reduce caloric intake compared to shelled nuts. Available at https://www.ncbi.nlm.nih.gov/pubmed/21645565
 

Disclaimer

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies. 
 
  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.