Actor Pankaj Tripathi has revealed that he now spends nearly 30 minutes eating his meals, saying he prefers to slow down, enjoy his food and stay fully focused on what he is eating. Experts say mindful eating can also help people recognise fullness and avoid overeating.
Pankaj Tripathi recently spoke about his eating routine during a conversation with FSSAI’s Eat Right India initiative. The actor explained that, over the past month, he has deliberately started giving himself around half an hour to finish a meal.
For Tripathi, eating is no longer something to rush through between other activities. He said he likes to pay attention to the flavours and juices of his food and believes a meal deserves dedicated time after a busy day.
His approach raises an important question: Does eating slowly for around 30 minutes actually benefit your health?
According to nutrition and medical experts, there is no fixed rule stating that everyone should spend exactly 30 minutes eating. Instead, the quality of the eating process is more important. Eating slowly, chewing food properly and paying attention to signals from the body can encourage more mindful eating.
Slow Eating May Help You Recognise Fullness
Dr Pankaj Kumar, Consultant at Kailash Hospital, Greater Noida, explains that eating too quickly can make it easier to consume more food than the body actually needs before the sensation of fullness catches up.
Slowing down allows people to pay greater attention to their food, enjoy their meal and recognise signs that their hunger is beginning to disappear.
Dietitian Deepa Mishra of Narayana RN Tagore Hospital, Mukundapur, Kolkata, also points to the benefits of creating natural pauses while eating. According to her, a slower pace gives people more opportunities to notice when their appetite is reducing and can make meals feel more comfortable.
Mindful Eating Can Also Support a Healthier Relationship With Food
The advantages of slowing down may not be limited to digestion or portion control. There can also be a psychological benefit.
Deepa Mishra says that eating at a relaxed pace can make meals feel more deliberate and peaceful. This may reduce stress associated with eating and allow people to enjoy their food more.
In other words, mindful eating is not simply about eating fewer calories. It can also encourage people to become more aware of their relationship with food and their body’s hunger and satiety signals.
Simple Ways to Eat More Mindfully
Rather than obsessing over whether a meal takes exactly 30 minutes, experts recommend focusing on eating habits such as:
- Take smaller portions and chew food properly before swallowing.
- Pause between bites by putting down your spoon, fork or other eating utensil when practical.
- Avoid distractions, especially phones, television and other electronic devices while eating.
- Pay attention to hunger and fullness cues instead of eating simply because food is available.
- Give yourself enough time to eat rather than rushing through a meal.
Why Can It Take 20–30 Minutes to Feel Full?
Many people have experienced this situation: they eat a large meal quickly but continue feeling hungry, only to feel extremely full several minutes later.
This delay is linked to the way communication between the digestive system and brain works.
Samiksha Chordiya, Senior Dietician at DPU Super Specialty Hospital, Pimpri, Pune, says the brain can take roughly 20 to 30 minutes to register fullness. Understanding this delay can help people avoid eating beyond what they need.
She explains that the hypothalamus plays an important role in regulating appetite. The feeling of being satisfied does not depend solely on how full the stomach becomes. Instead, the brain receives a combination of chemical and nerve signals indicating that sufficient energy has been consumed.
What Happens After You Start Eating?
The body sends different signals to the brain as a meal progresses.
First 5 minutes — stomach stretch signal:
As food enters the stomach, it begins expanding. Sensors in the stomach wall detect this change and communicate with the brainstem through the vagus nerve. This is an early signal, but it is relatively weak.
10–20 minutes — hormonal response:
As food moves into the small intestine, particularly meals containing protein and fat, the body releases satiety-related hormones such as cholecystokinin (CCK), peptide hormones and GLP-1. At the same time, levels of ghrelin, commonly associated with hunger, begin to decrease.
20–30 minutes — stronger fullness signal:
These signals ultimately contribute to communication with the hypothalamus, helping the brain build the sensation that enough food has been consumed.
This biological delay is one reason eating very quickly can make overeating more likely.
Can Eating Too Quickly Cause Bloating or Acidity?
Fast eating may also contribute to digestive discomfort in some people. Rapidly consuming food can increase the chances of bloating, indigestion and worsening symptoms of acidity, although this does not happen to everyone.
Dr Saiprasad Lad, Consultant Gastroenterologist, Hepatologist and Therapeutic GI Endoscopist at S.L. Raheja Hospital, Mumbai, a Fortis Associate, explains that one possible reason is aerophagia, or swallowing excess air while eating.
When people eat quickly, take large bites or talk while eating, they may swallow more air along with their food. This can lead to increased burping and bloating.
Eating rapidly may also encourage people to consume more food before the stomach and brain have enough time to respond to incoming food. For individuals who are prone to gastroesophageal reflux disease (GERD), this can contribute to greater stomach expansion and post-meal heaviness.
However, fast eating should not automatically be considered the sole cause of acidity or indigestion. These symptoms can have several underlying causes, including GERD, functional dyspepsia, gastritis, food allergies and individual food triggers.
The Takeaway From Pankaj Tripathi’s Eating Habit
Pankaj Tripathi’s decision to spend around 30 minutes eating highlights the broader concept of mindful eating. While there is no requirement for everyone to spend exactly half an hour on every meal, slowing down can give the body more time to process food and give the brain an opportunity to recognise satiety.
The goal, therefore, is not to watch the clock while eating. Instead, focus on smaller bites, thorough chewing, fewer distractions and recognising when you are comfortably full.
Disclaimer: This article is based on information available in the public domain and comments from experts. Individual dietary and health needs can vary. Consult a qualified healthcare professional before making significant changes to your eating routine or diet.