Mindful Eating: Simple Tips to Help You Slow Down and Enjoy Your Food
Eating. It’s essential to our survival, and yet it’s also social. And enjoyable. So, sometimes we tend to fall into the trap of eating when it’s not entirely necessary. That is why mindful eating is important. Perhaps we’re at a social engagement, and we feel that it’s expected or polite. Or, perhaps we just love the taste of something and decide to go back for one more helping even when we know we are full. Maybe we’re at home and feel that we crave comfort and reach for our food. Whatever the case, the reality is that we often eat when it’s not entirely necessary for our physical well-being.
Mindless Eating
The reality is that mindless eating is quite common. According to the American Psychological Association, this year 38% of adults say that they have overeaten or eaten unhealthy foods in the past month because of stress. And, the USDA Economic Research Service found some startling trends when it comes to dietary choices. As far as U.S. Food Consumption as a % of calories, just 12% constituted plant-based food, 25% animal food, and a whopping 63% made up processed foods.
That’s a pretty concerning trend considering that processed foods are laden with preservatives, hidden calories, and a host of ingredients that are difficult to pronounce, let alone digest.
This is where the idea of mindful eating comes into play. This approach has less to do with what you are eating and more to do with how you approach eating. It is the act of intentionally paying attention to your food, moment by moment.
What is Mindful Eating
Most diets tend to focus on rules, restrictions, or cutting calories with a specific outcome in mind. Mindful eating, on the other hand, has the simple goal of bringing the focus back to the act of eating and how the food not only nourishes your body but the sensory experience you’re privileged to enjoy as you eat. And, as a side note, many people who practice mindful eating tend to lose weight and begin selecting healthier foods. It’s a happy (and healthy) consequence of taking time to be intentional about food. In the simplest terms, diets are generally outcome-oriented, while mindful eating is all about enjoying the journey.
There are a variety of methods to begin practicing mindful eating, but essentially, it helps to simply be aware of what mindful eating is NOT. MindLESS eating involves eating past the point of feeling full, eating based on emotional cues, and at random times and places, or while multi-tasking, and eating foods that are emotionally comforting. On the other hand, mindFUL eating is about listening to your body and paying atention to hunger and fullness cues. Its also about being present during meals and if eating with others paying attention to the now and not completing other tasks while eating. Focusing on this topic will lead to healthier eating.
How Mindful Eating Supports Gut Health
Digestion begins before food ever reaches your stomach. It begins in your mouth, so when you slow down, chew thoroughly, and pay attention to your meal, your body is better prepared to release digestive enzymes and stomach acid. This can help support digestion, nutrient absorption, and gut health, especially as you age. When we eat too quickly, we often swallow excess air and fail to chew food thoroughly, which may contribute to bloating and digestive discomfort.
Recognize Physical Hunger vs Emotional Hunger
Before reaching for food, pause and ask yourself if you are physically hungry or simply bored, stressed, tired, or emotional. Learning the difference is one of the most powerful mindful eating habits you can develop. If you are having a craving, it often feels intense and specific, and you want it right away. Physical hunger is usually more gradual and can be satisfied with a variety of foods.
Tips for Mindful Eating
If you choose to practice mindful eating, here are a few simple steps to get started. Remember to enjoy the journey! You can view this guide from Healthline as well.
- Eat slowly and chew thoroughly
- Remove distractions
- Stop eating when you are full
- Notice hunger and fullness cues
- Practice gratitude before meals
- Focus on how foods make you feel
Remember to enjoy the journey!
Mindful eating is not a diet. It is a healthy habit that helps you build a better relationship with food. Over time, mindful eating may support digestion, gut health, healthy weight management, and a more balanced lifestyle. If you are interested in creating a healthier lifestyle, try our Gut and Glow program, which focuses on gut health and on creating habits that promote overall health.