According to Dr. Nguyen Trong Tin of the University of Medicine and Pharmacy Hospital in Ho Chi Minh City, many people experience persistent belching and bloating after meals. This phenomenon, known as aerophagia, involves swallowing significant amounts of air while eating, drinking, or talking. It is common in people with gastroesophageal reflux disease (GERD), peptic ulcers, and functional dyspepsia. This condition often stems from eating too quickly, a habit detrimental to the digestive system.
Eating too fast involves putting large amounts of food into the mouth, chewing perfunctorily, and swallowing continuously in a short period. This habit is prevalent in urban environments, where the fast-paced lifestyle and work pressures shorten meal times.
The digestive process begins when we see or smell food: the parasympathetic nervous system stimulates the salivary, gastric, and pancreatic glands to secrete digestive juices. When we taste and chew, salivary glands release amylase to break down starches. Simultaneously, the mechanical grinding reduces food particle size, easing the burden on the stomach. Upon swallowing, esophageal peristalsis, along with the upper and lower esophageal sphincters, transports food to the stomach.
The stomach receives the food and contracts, mixing it with gastric juices containing hydrochloric acid and various enzymes to digest proteins, fats, and carbohydrates. It also controls the rate at which food is released into the duodenum. This entire chain reaction requires coordinated efforts between organs and a specific timeframe for optimal efficiency.
Eating too quickly prevents the body from completing these physiological reactions, leading to several issues:
Reduced mechanical digestion: inadequately chewed food has a smaller surface area for enzyme interaction, hindering amylase effectiveness. This forces the stomach to compensate with stronger contractions, potentially causing smooth muscle fatigue and delayed gastric emptying.
Sudden stomach overload: large food volumes entering the stomach rapidly cause significant distension, stimulating excessive gastrin secretion from G cells. This can irritate the lining, exacerbating symptoms in those with pre-existing ulcers.
Esophageal-gastric coordination disruption: continuous swallowing necessitates rapid opening and closing of the lower esophageal sphincter, increasing the risk of reflux due to high stomach pressure pushing acid back into the esophagus.
Weakened satiety signals: the satiety center in the hypothalamus requires 15-20 minutes to receive sufficient hormonal signals from cholecystokinin and leptin. Rapid eating leads to excessive calorie intake, contributing to weight gain and obesity.
Increased risk of bloating and indigestion: hurried swallowing often involves gulping air (aerophagia), which, combined with slower digestion, causes gas production in the stomach and intestines, resulting in bloating and belching.
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A person rapidly consumes a large quantity of food while filming themselves and interacting with viewers. Photo: Curious |
A person rapidly consumes a large quantity of food while filming themselves and interacting with viewers. Photo: Curious
Therefore, maintaining a healthy digestive system requires proper eating habits. Engage all senses while eating—observe colors, smell aromas, savor tastes, and listen to chewing sounds—to maximize digestive juice secretion.
Practice chewing thoroughly and swallowing slowly: aim for 20-50 chews per bite to grind food and mix it with saliva. Pause for a few seconds after swallowing before the next bite, allowing the stomach to process smaller portions.
Avoid multitasking while eating, such as working, using your phone, or engaging in stressful thoughts. Dedicate 20-30 minutes to main meals to ensure satiety signals are effective.
Proper eating habits not only optimize digestive function but also improve weight management and reduce the long-term risk of digestive diseases.
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