The Health Benefits of Mindful Eating
It is not just your food, but also how you are eating it – that is important
If you want to get all of the nutrient potential from the foods that you eat, good digestion is essential, however you it is important to consider the health benefits of mindful eating. In our fast-paced world, it is commonplace to rush our meals, eat lunch at our desk, or gulp down breakfast on our way to work. Unfortunately, these habits can have numerous negative effects on our health.
Functional Medicine and Digestion
From a functional medicine perspective, digestion is more than just breaking down food—it’s about optimising the entire digestive process to ensure that nutrients are absorbed efficiently and that inflammation and digestive distress are minimized. Poor digestion can lead to bloating, nutrient deficiencies, fatigue, and even immune dysfunction. Factors such as stress, gut microbiome imbalances, and inadequate stomach acid production can further impact digestion.
One simple yet powerful way to support digestion is through mindful eating. By engaging our senses and being present during meals, we activate the parasympathetic nervous system (the “rest and digest” mode), which helps improve enzyme production, stomach acid secretion, and nutrient absorption.
The Benefits of Mindful Eating
Mindful eating is about cultivating awareness around food and how we consume it. When we slow down and become more intentional with our meals, we experience benefits such as:
- Improved digestion and nutrient absorption
- Better portion control and reduced overeating
- Increased satisfaction and enjoyment of food
- Enhanced connection to hunger and fullness cues
- Reduced stress and emotional eating patterns
Follow these links to learn more about how functional medicine can help your digestive health, stress & mental health, as well as your energy and adrenal health.
A Simple Mindful Eating Exercise to Try at Home
Here’s an easy practice you can incorporate into your daily routine:
- Choose a Small Piece of Food – This could be a piece of dark chocolate, a raisin, a slice of apple, or a nut.
- Observe the Food – Look at its texture, color, and shape. Notice any details you may not have seen before.
- Smell the Food – Bring it close to your nose and take in the aroma. Notice any sensations or memories it triggers.
- Slowly Take a Bite – Pay attention to the texture, taste, and temperature as you chew slowly.
- Chew Thoroughly – Try to chew each bite at least 15-30 times before swallowing, allowing your digestive enzymes to do their work.
- Reflect on the Experience – Notice how different the food tastes when you slow down and pay attention.
Here is a PDF of this practice using chocolate – however use any food you like.
Practicing this exercise regularly can help retrain your brain to be more present during meals and improve your overall digestion and relationship with food.
Recommended Books on Mindfulness and Eating Well
- “Mindfulness: A Practical Guide to Finding Peace in a Frantic World” by Prof. Mark Williams – A research-backed introduction to mindfulness with an eight-week course and guided meditation resources.
- “The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss” by Marc David – This book explores the mind-body connection in digestion and how slowing down can enhance metabolism and overall well-being.
- “Intuitive Eating: A Revolutionary Anti-Diet Approach” by Evelyn Tribole and Elyse Resch – A must-read for those wanting to heal their relationship with food and learn how to listen to their body’s natural cues.
Simply taking a little time to focus on eating mindfully can significantly improve digestion, enhance nutrient absorption, and foster a healthier relationship with food. Start with small changes today and notice the difference it makes!
