The stomach is closely connected to the nervous system, meaning stress, emotions and eating behaviors can directly affect digestion, according to Dr. Duong Thi Phuong from the Nutrition Department at the University of Medicine and Pharmacy Hospital’s Linh Dam campus in Vietnam.
She highlighted three common habits that may increase the risk of digestive problems.
Eating too quickly or while distracted
Eating while working, scrolling on a phone or under stress can interfere with the digestive process by disrupting the production of stomach acid and digestive enzymes.
Eating too fast without chewing thoroughly also places extra pressure on the stomach, forcing it to work harder to break down food. Poor chewing and stress can reduce nutrient absorption while increasing the likelihood of bloating, indigestion and other digestive issues.
Eating dinner late and going to bed soon afterward
Having dinner close to bedtime or sleeping immediately after eating is another unhealthy habit. Depending on the type of food, digestion can take anywhere from two to more than six hours.
If the body lies down before the stomach has finished digesting, the risk of acid reflux increases, while sleep quality and overall health may also suffer.
Drinking too much water with meals
Although many people believe drinking plenty of water aids digestion, excessive fluids during meals can dilute stomach acid and reduce digestive efficiency. A stomach filled with both food and large amounts of liquid also has to work harder to mix and process its contents.
Doctors recommend limiting total liquid intake during meals, including soup, to no more than 200 ml, with 50–100 ml considered ideal.
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Doctors recommend chewing each mouthful 20–50 times before swallowing. Photo by Bui Thuy |
To promote healthy digestion, experts advise spending 20–30 minutes on each meal and chewing every bite 20–50 times before swallowing. Paying attention to a food’s taste, texture and appearance can also stimulate digestion and help the body recognize when it is full, reducing the risk of overeating.
Doctors also recommend eating three regular meals a day without skipping breakfast, avoiding highly processed, greasy, salty and smoked foods, and steering clear of distractions during meals.
People with stomach ulcers or other digestive disorders should avoid becoming overly hungry or eating excessively. Limiting alcohol, tobacco and spicy or acidic foods, while eating smaller meals more frequently, may help ease symptoms. Some starchy foods, such as bread, can also help absorb stomach acid and reduce discomfort.
