MedicalXpress: eating slowly helps avoid bloating after a meal

To prevent abdominal bloating or indigestion, you should “stretch” each meal for 20-30 minutes. Protein and fiber require especially thorough chewing. Psychiatrist Leslie Heinberg from the Center for Behavioral Health at the Cleveland Clinic told MedicalXpress.

Experts tend to focus on what foods you can eat to improve your health. However, according to Dr. Heinberg, the speed of eating is just as important. According to the expert, eating a serving in less than 20 to 30 minutes is considered too fast.

“It takes about 20 minutes for the stomach to tell the brain through a variety of hormonal signals that it is full. So when people eat quickly, they may not notice these signals and easily overeat,” the specialist explained.

Heinberg added that people who eat fast are more likely to swallow more air. Such a habit can lead to abdominal bloating or indigestion. It is noted that it is easiest to eat processed foods such as desserts and fast food. However, solid protein and fiber (plant fibers) need to be chewed more thoroughly.

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