Mindful eating: a quick guide to eating with intention
Many of us are guilty of eating in front of a screen or grabbing a quick bite as we rush along to our next task. However, as a result, we create a more stressful eating experience, make less nutritious choices, and miss out on being aware of the mind-body connection that occurs as we eat.
Mindful eating is the practice of slowing down, consuming with awareness, and being fully present for the entire experience. And once you put it into practice, it can do wonders for your digestive system and relationship with food. Read on to learn more about eating with intention.
What is mindful eating?
Many of us are already aware of the benefits of mindfulness for stress relief and improved sleep, but did you know that you can also be mindful while eating? By maintaining a state of non-judgmental awareness and intentional focus, you can also apply this approach to your eating habits.
Mindful eating is all about focusing on the food and the mind-body connection, allowing you to experience it fully. And already, it’s been proven to offer benefits, including breaking certain unhealthy eating habits, such as misinterpreting emotional hunger cues. It also helps with stress-related digestive issues, which can cause bloating and other gastrointestinal problems.
Your body starts the digestive process as soon as it sees or smells food, your salivary glands release an enzyme that breaks down starches in your mouth. When you slow down and take longer to start eating, you’re getting a headstart on the digestive process. Plus, taking a moment before that first bite can activate your parasympathetic nervous system to help prime your gut for optimal digestion.
How to practice mindful eating
As with any meaningful practice, mindful eating becomes more effective the longer you practice it. Thankfully, it’s easy to practice mindful eating. However, like anything worth doing, it takes practice to improve at. Try this simple ritual for your next meal.
Choose a designated place to eat your meal. Find a quiet, distraction-free space.
Take three deep belly breaths. Focus on how you’re feeling in that moment.
Look at your food. Notice the colours, textures, and shapes that are on your plate.
Smell your food. Take note of any aromas and which ingredients you can smell.
Take the first bite. Chew slowly, aiming for 20-30 chews in each bite. What do you taste? How do you feel? Do you notice anything else?
Continue this slow, thoughtful approach to eating until you finish. Then, sit in awareness of how you feel physically, mentally, and emotionally after you’re done.
Our goal is to use all our senses to experience our food choices, and do so with gratitude but without judgment. It can take time to get used to this slow process, but it’s loaded with benefits once you do.
Other mindful eating tips to try
There’s no right or wrong way to eat more mindfully. Instead, you can try a range of techniques to find what works for you. Consider these to help you consume your food with more awareness and intention.
Transfer your food into bowls or plates to avoid eating directly out of a package.
Try moving away from your desk or in front of the TV before you plan on eating.
Ask yourself why you’re eating and whether you chose a nutritious option.
Eat slowly and in silence.
Keep a journal with notes about how you felt before and after eating.
The more you practice, the more aware you become of your eating habits. Eventually, you’ll deepen your gratitude for food, which helps make positive changes.
Nourish yourself with intent
Mindful eating can support your relationship with food, mental well-being, and digestion. So, spend some time practising awareness and curiosity about what you’re eating and how it makes you feel, and you should start to feel the difference.
Learn other ways to support healthier digestion and a happier you with The Wellness Edit.
