METERMost people eat on their feet from time to time: When time is short, you need to nourish yourself on the go or after returning home from a tiring day and you can finally open that glorious container of leftover pad you’ve been waiting for since 9 am (we have everyone been there). But have you ever wondered how standing while eating affects your digestion…and eating sitting down is always preferable?
To better understand how standing versus sitting affects digestion, we looked at Peyton BerookimMD, MA, FACG, AGAF, Dual Board Certified Gastroenterologist in the Institute of Gastroenterology of Southern California.
How does eating standing up affect digestion?
According to Dr. Berookim, several relatively minor changes in digestion, as well as eating patterns, tend to occur when eating standing up. “First, from a physiological standpoint, standing while eating can cause blood to ‘pool’ in the legs simply due to gravity,” he says. “This can cause decreased blood flow to your intestine, where it’s needed for digestion. As a result, your digestion won’t be as smooth and you may experience some gas and indigestion.” (Dr. Berookim adds that similar effects apply to moving your body immediately after eating, which can promote faster digestion and lead to inadequate nutrient absorption.) This effect, he says, is nothing to lose sleep over.
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Eating standing up can also mean eating faster, which comes with some additional side effects. As Dr. Berookim shares, the faster you eat, the more likely you are to swallow air, which can result in some extra gas in your stomach. “Eating quickly and chewing less forcefully can also lead to abdominal cramps or discomfort, since your stomach will need more time to break down and digest food,” he says. If you struggle with these digestive issues and can’t find relief with dietary modifications alone, Dr. Berookim recommends sitting down instead of standing while he eats and seeing if your symptoms lessen.
The benefits of sitting while eating
When you sit down while dining and take the time to enjoy your meal, you can anticipate several digestive and other benefits.
Of course, since eating fast and not chewing enough often results in discomfort, changing these habits can improve digestive function. However, Dr. Berookim also says that taking the time to sit down and enjoy your food is not only good for your body, it’s also good for your mind.
As a 2019 revision in the Journal of Integrative Medicine explains, mind-body practices like intuitive eating can “keep PSNS [parasympathetic nervous system] dominance, helping to cultivate autonomic nervous system (ANS) homeostasis vital for optimal digestive function.” In other words, from stress has been shown to alter gastrointestinal function, keeping the body calm and relaxed, as well as dining at a leisurely pace and in conditions that promote full enjoyment of the food in front of you, supports several mechanisms to promote proper digestion. “In addition, sitting while eating tends to lead to longer meal times and a greater sense of calm,” adds Dr. Berookim. Whether you’re dining alone or breaking bread with friends, family or colleagues, sitting down while you eat can allow you to enjoy your overall dining experience more than standing up can.
Learn more about intuitive eating from a dietitian in this video:
Is it always preferable to sit down to eat?
Although standing while eating can cause or exacerbate certain digestive symptoms, it turns out that doing so has the potential to alleviate others.
For one thing, Dr. Berookim reminds us that heartburn and acid reflux are among the most common gastrointestinal complaints. “Reflux is caused by increased pressure in the stomach moving up the esophagus, giving symptoms of burning in the throat, a sour taste in the mouth, and belching, also known as belching,” he explains. To minimize this pressure and its accompanying symptoms, Dr. Berookim advises patients to avoid lying down for a few hours. “So in this scenario, standing while eating can help patients with heartburn or reflux symptoms by also reducing this pressure.”
All things considered, however, Dr. Berookim says that standing or sitting while eating is ultimately a matter of personal preference. He just be careful to note if a scenario tends to produce unwanted digestive symptoms and, if so, adjust his eating habits accordingly. “Any way can be fine. The most important thing is to be attentive when eating and to be in tune with what your body needs”, concludes Dr. Berookim.
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