Are you guilty of this eating habit?

Whether you scarf down food in between meetings or you just can’t contain yourself around your favorite food, eating too fast can be bad for your health.

“When you eat too fast, you aren’t giving your body enough time to signal that it’s full and you should stop eating,” explains Dr. Roxana Moraga, a family medicine physician at Aurora Health Care. “This can lead to overeating and therefore weight gain.”

In fact, a study found fast eaters are more likely to experience adiposity, the storage of body fat, which can lead to obesity. Another study found that eating fast increases your risk of atherosclerosis, plaque buildup on your arteries. Atherosclerosis can cause a heart attack or stroke if the buildup blocks blood flow.

Additionally, fast eaters are more likely to experience heartburn since they are swallowing more air and forgetting to thoroughly chew their food.

“This eating habit causes you to outpace the normal digestive process, allowing stomach acid to sneak past the lower esophageal sphincter,” Dr. Moraga says. “When you eat at a normal speed, the sphincter has time to close – this prevents stomach acid from rising, which is the cause of heartburn.”

Swallowing a lot of air also can lead to uncomfortable bloating and digestive issues.

Tips to help slow down your eating:

• Avoid multi-tasking while eating, like reading or watching TV.
• Set a timer for 20 to 30 minutes with the goal of filling up the entire time with mindful eating.
• Take water breaks in between bites.
• Focus on chewing foods thoroughly. This also benefits your digestion.
• Plan mealtimes when you aren’t in a rush.

Eating at a slower pace is important but so are the foods you choose. It’s best to choose healthy, balanced meals which include vegetables, fruit, protein and whole grains.

Want to learn more about your risk for heart disease? Take a free online quiz.