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Not all food groups are welcomed the same way by your gut. While some are favourites, few others leave a trail of acid on their way down. You also tend to prefer some foods over others, owing to how comfortable you feel after consuming them. Indianexpress.com spoke to health experts to find out how long it takes for certain foods to digest and which ones you should limit your intake of in order to give your gut a rest.
According to nutritionist Namita Satheesh, typically the digestive process can vary from 10-72 hours. “The food combinations, eating time, amount of chewing, and metabolic rate all collectively affect the ultimate gastric emptying and digestion time,” she said.
Nutrition consultant Baani Chawla believes that the time required to digest food varies for different food groups and it depends upon the age, stress levels of a person as well.
Carbohydrates: Carbohydrates get digested the fastest. Simple carbohydrates- those present in fruits, rice, pasta start digesting within 20 minutes approx are fully digested in 2-3 hours. Complex carbohydrates found in whole grains, beans, and vegetables take longer, about 4-6 hours, due to their higher fibre content. Fibre slows down the digestion process and enhances satiety.
Proteins: Proteins take more time to digest compared to carbohydrates and they require more enzymatic action to break down, which extends their digestion time. Lean proteins like fish or chicken are digested in about 3-4 hours. More complex proteins, such as those in red meat, beans, legumes can take up to 6-8 hours.
Fats: Fats take the longest to digest. Foods high in fat, like cheese, nuts, and fried items, significantly slow down digestion because fats are complex molecules that need bile from the liver for breakdown process. Fats can take 6 to 8 hours to pass through the stomach and intestines.
Foods that take the longest to digest include high-fat food items such as burgers and fatty fish. “These can remain in the digestive tract for up to 12 hours or more due to their fat content, which slows down the digestion process,” she said.
|
Food Group |
Gastric Emptying Time Story continues below this ad |
| Water | <30-60 minutes |
| 30 g Whey protein drink | 50- 140 minutes |
| Meat | 2-3 hours |
| Simple Carbohydrates like white bread, white rice | 30-60 minutes |
| Complex carbohydrates like whole grains, brown bread, oats | 1.5 hours |
| Protein like beans, lentils, chickpeas | Around 2 hours |
Meenu Balaji, Chief Nutritionist, Pragmatic Nutrition said that digestion can typically take 14-72 hours depending on various conditions, but the average time is 28 hours.
Foods that digest sooner are plain liquids like juices, clear soups or strained broth, whereas foods rich in fibre, protein or fat take longer to digest. Therefore, she explained that whole grains, pulses, vegetables, lean protein and healthy fats are good for your health. “They keep you full longer, reduce blood sugar spikes and improve your overall health. We call them nutrient-dense foods. They should add up to the bulk of your calorie intake,” she added.
According to her, the least healthy are sweets, sugary drinks, and other processed foods with lots of added sugar. They can promote weight gain, not provide essential nutrients, and cause blood sugar spikes and crashes. All of this can increase inflammation in your body.
Meat and fish, on the other hand, take longer to digest than fibre-rich foods like vegetables. Hence, eating large amounts of fried foods or red meat can make you uncomfortable.
*DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*
