Experts Warn Eating Too Fast Can Lead to Bingeing and Obesity

Nutrition scientists advise slowing down and being more mindful when consuming meals.

Published on Feb. 14, 2026

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Nutrition experts caution that eating too quickly can lead to a range of health issues, including overeating, indigestion, and increased obesity risk. They recommend strategies like turning off distractions, using utensils that slow down eating, and chewing food thoroughly to allow the body's fullness signals to register properly.

Why it matters

Eating too fast is a common habit that can undermine healthy eating and contribute to weight gain over time. By raising awareness about the risks and providing practical tips, experts hope to help people develop more mindful and sustainable eating patterns.

The details

Experts say eating a meal in less than 20-30 minutes is considered too fast, as it takes about 20 minutes for the stomach to signal the brain that it's full. Rapid eating can lead to swallowing more air, poor digestion, and missing the body's natural fullness cues. Previous studies have linked faster eating to higher obesity risk.

  • Experts recommend turning off distractions like TV and phones while eating to encourage more mindful consumption.

The players

Leslie Heinberg

A psychologist at the Center for Behavioral Health at the Cleveland Clinic.

Sarah Berry

The chief scientist at the British nutritional company ZOE.

Helen McCarthy

A clinical psychologist with the British Psychological Society.

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What they’re saying

“It takes about 20 minutes for the stomach to communicate to the brain via a whole host of hormonal signals that it's full. So when people eat rapidly, they can miss these signals and it's very easy to eat beyond the point of fullness.”

— Leslie Heinberg, psychologist (milwaukeeindependent.com)

“If we're not fully present, it's very easy to eat more quickly and not notice how much we've consumed.”

— Sarah Berry, chief scientist (milwaukeeindependent.com)

“If you chew each mouthful a little bit longer, that will slow down your eating.”

— Helen McCarthy, clinical psychologist (milwaukeeindependent.com)

The takeaway

Slowing down and being more mindful when eating can help people better recognize their body's natural fullness signals, avoid overeating, and develop healthier long-term eating habits.