A modern eating habit that easily destroys the stomach

(Dan Tri) - Eating fast saves time, but it is a bad habit because it disrupts the natural digestive rhythm, leading to a series of consequences.

The habit of saving time is harmful.

In the fast-paced rhythm of modern society, the habit of eating too quickly has become a common trend, especially among people with busy schedules.

Time pressure from work, studies, or social activities leads many people to eat hastily, often finishing a meal in just a few minutes. They might eat while working, browsing on their phones, or even on the go, resulting in a lack of attention to chewing properly or savoring the taste of the food.

According to Dr. Nguyen Trong Tin, M.Sc., from the University of Medicine and Pharmacy Hospital in Ho Chi Minh City, Branch 3, the habit of eating too quickly, although convenient, has many negative consequences for health.

Eating too quickly is the act of stuffing large amounts of food into the mouth, chewing superficially, and swallowing repeatedly in a short period of time. This habit is common in urban environments, where the fast pace of life and work pressure shorten mealtimes.

Quick meals at the office desk are a common habit among many young people today (Photo: Freepik).

According to Doctor Tín, the digestive process begins the moment we see or smell food.

The parasympathetic nervous system stimulates the salivary glands, gastric glands, and pancreas to secrete digestive juices. When tasting and chewing, the salivary glands secrete amylase to break down starch, while the mechanical grinding action reduces the size of food particles, easing the burden on the stomach.

During swallowing, esophageal peristalsis, in coordination with the upper and lower esophageal sphincters, transports food down to the stomach.

When the stomach receives food, it contracts and mixes it thoroughly with gastric juice containing hydrochloric acid and various enzymes to digest proteins, fats, and starches in the food, while also controlling the rate at which food is propelled down into the duodenum.

This entire chain reaction requires seamless coordination between organs and a certain amount of time to achieve optimal effectiveness.

Eating too quickly prevents the body from completing its physiological responses. This is a bad habit because it disrupts the natural rhythm of digestion, leading to a range of consequences such as reduced digestive efficiency, increased risk of reflux, obesity, impaired motility, and damage to the gastric mucosa.

Reduced mechanical digestion: Food that is not properly broken down has a reduced surface area for contact with digestive enzymes, making amylase in saliva less effective. This leads to the stomach having to contract more forcefully to compensate, easily causing smooth muscle fatigue and slowing gastric emptying.

Sudden gastric overload: A large volume of food entering the stomach too quickly causes significant stretching of the stomach wall, stimulating G cells to secrete excessive gastrin, making the mucosa more prone to irritation, especially in people with pre-existing ulcers, which will worsen symptoms.

Gastroesophageal coordination disorder: During continuous swallowing, the lower esophageal sphincter must open and close rapidly, increasing the risk of reflux due to high stomach pressure pushing acid back up into the esophagus.

Reduced satiety signals: The satiety center in the hypothalamus needs about 15-20 minutes to receive sufficient signals from the hormones cholecystokinin and leptin; eating quickly causes calorie intake to exceed needs, leading to weight gain and obesity.

Increased risk of bloating and indigestion: Swallowing quickly often involves swallowing a lot of air, coupled with slow digestion, causing gas to build up in the stomach and intestines, leading to bloating and belching.

What is the right way to eat?

Therefore, to have a healthy digestive system, Dr. Tin recommends that everyone eat properly.

"When eating, people need to use all their senses, such as seeing colors, smelling aromas, feeling tastes, and listening to the sounds of chewing… This helps to maximize the stimulation of digestive juice secretion," the doctor explained.

In addition, avoid eating while working, looking at your phone, or thinking stressful thoughts; practice chewing thoroughly and swallowing slowly.

Each bite should be chewed 20-50 times to break it down and mix it thoroughly with saliva before swallowing; after swallowing, wait a few seconds before putting the next food into your mouth. A main meal should be eaten within 20-30 minutes to ensure that satiety signals are effective.

Proper eating habits not only help the digestive system function optimally but also improve weight management and reduce the risk of long-term digestive problems.

Source: https://dantri.com.vn/suc-khoe/mot-thoi-quen-an-uong-hien-dai-de-tan-pha-da-day-20250828162927947.htm