How to Eat More Mindfully and WHY that Matters

Written By Megan Taylor

by Dr. Megan Taylor

As a Naturopathic Physician, it might come as a surprise that I care more about “How” my patients eat than “What” they are eating!

Eating regularly and eating enough helps to stabilize our blood sugar and keep our bodies nourished, and eating mindfully can optimize our digestive function and minimize food reactivity.

So, what does eating mindfully, or “Mindful Eating” refer to exactly?

Simply put, eating mindfully it is the practice of being present (mentally, physically, and emotionally) with our meals and snacks. When we are present WITH our food we can actively engage all stages of digestion - the cephalic (brain), gastric (stomach), and intestinal (well, intestines) - to produce adequate digestive secretions, ensure proper motility (movement of food), reduce inflammatory or immune mediated reactions, and support a healthy microbiome.

How many of us eat in the car on the way to work, or while sitting in front of our computer, or when stressed??? These ways of eating, though sometimes necessary (and certainly better than skipping meals!), are not ideal for bringing our bodies online to support adequate and healthy digestion (not to mention making it really difficult to pay attention to our hunger and satiety/fullness cues!).

So, how can you begin to shift into mindful eating?

Starting with just one meal or snack a day can be a great way to bring to bring this practice into your routine without overwhelming yourself or setting up unrealistic expectations!

Consider 2 or 3 of​ ​the​ ​below​ ​techniques​ (not the whole list!) ​​prior to and during eating your next meal or snack:

  • Sit​ ​for​ ​your​ ​meals​ ​in​ ​a​ ​quiet​ ​space​ ​away​ ​from​ ​distraction

  • Turn​ ​off​ ​phones​ ​and​ ​TV,​ ​and​ ​close​ ​computers

  • Take​ ​a​ ​moment​ ​to​ ​smell​ ​your​ ​food

  • Take​ ​2-3​ ​deep​ ​diaphragm​ ​or​ ​belly​ ​breaths​ ​prior​ ​to​ ​eating

  • Express​ ​gratitude​ ​for​ ​your​ ​meal

  • Eat​ ​slowly​ ​-​ ​place​ ​your​ ​fork​ ​down​ ​between​ ​bites

  • Chew​ ​thoroughly​ ​-​ ​food​ ​should​ ​be​ ​a​ ​near​ ​liquid​ ​consistency​ ​prior​ ​to​ ​swallowing

  • If​ ​you​ ​feel​ ​nervous​ ​about​ ​trying​ ​particular ​foods​ - ​worried​ ​that​ ​they​ ​might​ ​aggravate​ ​your​ ​symptoms - ​practice​ ​a​ ​guided​ ​imagery​ ​or​ ​mantra​ ​before​ ​meals​ ​that​ ​reminds​ ​your​ ​body​ ​that​ ​what​ ​you​ ​are taking​ ​in​ ​is​ ​food,​ and that this food is here ​to​ ​nourish,​ ​not​ ​aggravate​ ​your​ ​body. A few statements or images you might try include: “This food is nourishing”, “My body knows what to do with this food”, or imagine the food going into your stomach and being absorbed as golden light, filling up your body with nutrition, energy, and joy.

If you are curious to learn more about how mindfulness can improve digestive outcomes in patients with Irritable Bowel Syndrome (IBS), check out my prior articles for IBS.net:

Part 1:https://irritablebowelsyndrome.net/living/mindful-eating-part-one

Part 2: https://irritablebowelsyndrome.net/living/mindful-eating

While many of us can benefit from Mindful Eating practices, it is important to note that some of the above strategies may not be appropriate for everyone, including some folks at various stages of recovery from eating disorders. If you or someone you love is struggling with fear around food, eating, body shape/size, or find yourself overly fixated on the “right” foods to be eating, I’d encourage connecting with an experienced medical or mental health provider to talk about these concerns. Mindful Eating practices, though often utilized in recovery from these disordered eating patterns, often need to be taken on with care and adequate support.

Additionally, I’d like to acknowledge that others lack access to food or safe places to eat, which means making Mindful Eating may not an appropriate or accessible practice for many. This larger systemic reality is not something addressed in this blog post, but feels important to note.

I hope you find these practices supportive to your wellbeing. Know that the steps you are ready and able to take are a perfect place to start! If you’d like to discuss Mindful Eating practices or gut health further, I invite you to schedule a visit with our team.

See you in clinic!

Dr. Megan Taylor

Additional resources:

Megan Taylor
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