The stomach plays a crucial role in the digestive system, absorbing nutrients and forming an immune barrier. A healthy digestive system helps the body absorb nutrients well and contributes to a strong immune system.

Doctor Duong Thi Phuong, from the Department of Nutrition at Linh Dam branch of University of Medicine and Pharmacy Hospital, states that the stomach is directly influenced by the nervous system. Therefore, mental state and eating habits significantly impact digestive function. Here are three common eating habits that harm the stomach:

Multitasking while eating, eating too quickly

A common habit today is multitasking while eating, using phones, or eating under stress. This hinders the digestive system's efficiency, disrupting the secretion of gastric acid and digestive enzymes.

Many people also eat too quickly, swallowing food without proper chewing. This forces the stomach to work harder to break down food, reducing digestive efficiency and nutrient absorption. When the body is stressed or eats in an uncomfortable state, digestive enzyme secretion is affected, increasing the risk of bloating, indigestion, and other digestive disorders.

Late dinners, sleeping immediately after eating

Another mistake is eating dinner too late or going to bed immediately after a meal. Different types of food require varying times for digestion. Liquid foods like water or milk typically take about 2-4 hours. Dishes such as porridge, vermicelli, and pho need about 4 hours. Meanwhile, rice and other solid foods can take 6 hours or longer to be fully digested.

If you eat close to bedtime, your stomach continues to contract and process food while your body enters a resting phase. This not only increases the risk of gastroesophageal reflux but also affects sleep quality and overall health.

Drinking too much water during meals

Many people believe that drinking a lot of water during meals aids digestion. However, this habit can have unintended effects on stomach function.

When the stomach simultaneously contains a large amount of food and drink, the process of contraction and mixing food is affected. Digestion becomes less efficient because gastric acid is diluted, and the stomach has to process an additional large volume of liquid. For example, after a full meal, someone might immediately drink a coconut or a 300 ml glass of water. This significantly increases the total volume of food and liquid in the stomach, forcing the organ to work harder.

The total amount of water consumed during a meal, including soup, should not exceed 200 ml. A more appropriate amount is about 50-100 ml. For coconut water, the ideal time to drink it is between meals, rather than when overly hungry or immediately after a very full meal.

Each bite of food should be thoroughly chewed 20-50 times before swallowing. Photo: Bui Thuy

Each bite of food should be thoroughly chewed 20-50 times before swallowing. Photo: Bui Thuy

To support efficient digestive system function, doctors recommend that each meal last about 20-30 minutes. Each bite of food should be thoroughly chewed 20-50 times before swallowing. Focusing on the taste, color, and texture of the dish not only makes the meal more enjoyable but also stimulates digestive glands to function optimally. Eating slowly and chewing thoroughly also helps the body recognize satiety signals better, thereby limiting overeating, aiding weight control, and reducing the risk of digestive diseases.

To reduce the risk of stomach ailments and gastrointestinal cancer, everyone should maintain a scientific diet and a healthy lifestyle. A key principle is to eat on time, have adequate meals, and never skip breakfast. Regular meals help prevent extreme hunger followed by overeating, which often causes stomach discomfort.

It is advisable to limit processed foods, oily foods, excessively salty foods, or smoked foods. Additionally, avoid habits like multitasking while eating, eating too quickly, or eating without focus.

For individuals with peptic ulcers or other digestive conditions, it is recommended not to let the body become overly hungry or too full. Limit alcohol, tobacco, and excessively spicy or sour foods if they worsen symptoms. Patients can divide their meals into smaller portions throughout the day. Some starchy foods, such as bread, can help absorb excess stomach acid, contributing to reduced discomfort.

Thuy Quynh