Does your brain really take 8 minutes to realise your stomach is full?

Have you ever eaten a meal quickly only to feel overly stuffed a little later? This happens because there is a delay between when your stomach has had enough and when your brain finally realizes it. Many people believe it takes about 8 to 20 minutes for the brain to register fullness. During this time, you might continue eating even though your body has already had enough. Understanding this delay, explained by experts like Dr. Nina Nandy, a gastroenterologist and spokesperson for the American Gastroenterological Association, can help you make healthier choices.


What happens in the stomach when you eat
When you eat, your stomach expands and sends signals to your brain to let it know you are filling up. However, these messages are not instant. They rely on both nerve signals and hormones that travel through the blood. Nerve messages move quickly, but hormones like ghrelin, leptin, PYY, and GLP-1 take longer to reach the brain. Dr. Nandy explains that this is why the brain often realizes fullness with a delay. If you eat too fast, you are likely to keep adding food before these hormones kick in, which can easily lead to overeating.

Why does the brain take time to respond
The brain takes longer because it does not rely on just one signal. It looks at how stretched the stomach is, the nutrients in the food, and even taste and smell signals. Hormones take more time than nerves to communicate, which is why the lag can be anywhere between 8 and 20 minutes. This delay can sometimes make you reach for extra bites before your brain catches up. It’s almost like a lagging internet connection where the message arrives a little too late, making you think you are still hungry when you’re not.


How to control overeating with mindful eating
Eating slowly and paying attention to your food can make a big difference. If you rush through a meal, your brain does not get enough time to recognize that you are satisfied. Dr. Nandy recommends chewing food thoroughly, savoring each bite, and practicing mindful eating. Even pausing between bites or putting your fork down can give your stomach time to communicate with your brain. People who practice this often end up eating less without feeling deprived, which makes it easier to maintain a healthy weight over time.

Good foods that help you feel full faster
Fiber-rich foods such as fruits, vegetables, beans, and whole grains can help you feel full more quickly. These foods reduce the hunger hormone ghrelin and boost hormones that promote satiety. They also put pressure on the stomach’s stretch receptors, which makes your brain realize faster that you have eaten enough. Protein-rich foods like eggs, lean meats, and lentils are also great because they keep you satisfied for longer.In contrast, sugary snacks or refined carbs may fill you up quickly but make you hungry again within a short time.

Taking your time while eating can help you avoid overeating and maintain a healthy weight. It improves digestion, reduces discomfort after meals, and allows your body to properly process nutrients. In the long term, it may also lower the risk of obesity and related health conditions. Eating slowly can also make meals more enjoyable, as you notice flavors, textures, and smells better. Over time, this habit trains your body to naturally regulate portion sizes, leading to a healthier relationship with food.