By Stacie Paganis, CNS, CHC, MS
In today’s fast-paced world, it’s so easy to rush through meals. Maybe you’re eating lunch at your desk while tackling emails, or grabbing a quick snack between tasks. I’ve been there too. In fact, just the other day, I was sitting down to a comforting bowl of homemade chicken soup, thinking this was the perfect time to unwind. But instead of fully savoring it, I found myself distracted—multitasking, scrolling through photos on my phone, and barely paying attention to the food in front of me.
It wasn’t until halfway through the bowl that I realized what was happening… The soup was delicious and nourishing, yet I was not fully immersed in the experience of savoring the richness of the broth and the subtle fresh taste of the parsley. I wasn’t fully present with my meal at all. I remembered how slowing down and paying attention is necessary for digestion and assimilation of nutrients.
This experience made me reflect on the impact of being mindful while eating. It turns out, that moment of pause wasn’t just good for my soul—it was also good for my digestion.
So, how exactly does mindful eating improve digestion? Let’s dive into how slowing down at mealtime can help your digestive system do its job, reduce stress, and give you the energy you need throughout the day.
Digestion starts before the food reaches your stomach. It begins the moment you see, smell, or even think about it! Just seeing or smelling food sends signals to your brain, preparing your body for digestion. For instance, your salivary glands produce saliva, which contains amylase, an enzyme that begins breaking down carbohydrates when you see the soup. When you chew, food is broken down into smaller pieces, a process known as mastication, which is crucial for digestion. The more you chew, the easier it is for your stomach to process the food and absorb nutrients.
Eating with awareness helps your stomach prepare for digestion by producing gastric acid. The smell or sight of food can make your stomach release this acid, which breaks down proteins and helps absorb nutrients. Your stomach and intestines also produce special hormones that manage digestion, signaling your brain when you’re hungry, full, or need more digestive juices. Chewing food well (20–30 times per bite) can boost digestion and nutrient absorption, benefiting your gut health (Bercik et al., 2011). Taking the time to savor each bite allows your body to effectively prepare for digestion.
Here’s where things get even more interesting: when you eat mindfully, you engage your vagus nerve—a powerful nerve that connects your brain to your gut. The vagus nerve plays a big role in your body’s “rest and digest” response. When you slow down and focus on your food, you activate the parasympathetic nervous system (a.k.a. your body’s calming system), which helps reduce stress and allows your digestive organs to function at their best. When your vagus nerve is activated, your body is better able to direct energy to digestion, improving nutrient absorption and reducing issues like bloating and indigestion.
So, by chewing slowly and being present with your meal, you’re not only helping your digestive enzymes do their job, but you’re also giving your gut the support it needs to process your food properly and get the nutrients from the food. This results in less bloating, fewer digestive issues, and a more comfortable overall experience.
Stress and Digestion: The Power of Calm
It’s easy to forget, but stress can really affect how our bodies digest food. When you’re feeling stressed or eating on the go, your body goes into “fight or flight” mode. This releases stress hormones like cortisol, which can slow down digestion because your body is focused on survival, not on breaking down food.
When you take the time to eat mindfully—by sitting down, relaxing, and enjoying your meal—you’re helping activate your body’s “rest and digest” system. This is when your body can truly relax and let digestion happen smoothly. Less stress means your digestive system gets more of the blood and energy it needs, helping to reduce bloating, improve nutrient absorption, and support a healthier gut (Miller et al., 2014).
Mindful eating also helps you tune into your body’s hunger and fullness cues. By paying attention to how your body feels, you’re more likely to eat just the right amount, which helps avoid overeating and the discomfort that comes with it.
The Gut-Brain Connection: How Being Present Helps Digestion
Did you know there’s a fascinating link between your gut and your brain? It’s called the gut-brain axis, and it’s a two-way communication system where your brain and gut constantly send signals to each other. When you’re stressed or anxious, your brain can actually send signals that upset the balance of your gut, leading to digestive issues like bloating, discomfort, or even more serious conditions like IBS (Bercik et al., 2011).
Here’s where mindful eating can really support. When you take the time to slow down and really focus on your meal, you’re signaling to your body that it’s time to relax and digest. This simple shift can have a big impact on your gut health. Whether you’re savoring the crunch of a fresh salad or inhaling the comforting aroma of a warm meal, being present with your food helps reduce stress and allows your gut to do its job more effectively.Eating mindfully can actually support a healthy, diverse gut microbiome—the community of bacteria and microorganisms that live in your digestive system. A balanced microbiome is key to strong digestion, a healthy immune system, and even better mood. Research published in the Journal of Clinical Psychology has shown that mindfulness can enhance the diversity of the gut microbiome, which is associated with better overall health and emotional well-being (Srinivasan et al., 2019).
Additionally, your gut microbiome doesn’t just impact digestion—it can also affect your mood and mental health. Studies have shown that a healthy gut microbiome is linked to a more balanced mood and lower levels of anxiety and stress. The gut produces neurotransmitters like serotonin, which are key players in regulating mood and emotional well-being. A balanced gut can help support a more stable, positive outlook (Ng et al., 2018).
Tips for Practicing Mindful Eating
So, how can you start eating more mindfully to improve your digestion? Here are a few simple tips (you may try 1, 2, or 3 the next time you sit down for a meal)!
- Put Away The Screen: Try to make mealtime a screen-free zone. Turn off your phone, TV, or computer, and focus solely on your meal.
- Eat With minimal distractions: If possible, sit down at a table to enjoy your meal. Give yourself the gift of time and attention while you eat, without rushing or multitasking.
- Appreciate the food: Take a moment to appreciate where your food came from. Whether you grew it, bought it, or someone else prepared it, take time to be grateful for the nourishment it provides. This moment of gratitude can make the meal even more satisfying.
- Take A Deep Breath Before Eating: Before you dig into your meal, take a few slow, deep breaths to center yourself. This activates your parasympathetic nervous system and prepares your body for digestion.
- Engage Your Senses: Notice the colors, textures, and smells of your food. Pay attention to the taste and how it changes as you chew. This mindfulness helps enhance the digestive process and supports nutrient absorption.
- Chew Your Food Thoroughly: Aim to chew each bite 20-30 times. Not only will this improve digestion, but it will also help you feel more satisfied and prevent overeating.
- Pay attention to fullness: As you eat, check in with your body to see how satisfied you are. Are you feeling full, or do you still have room for more? This can help prevent overeating and encourage healthier portion sizes.
- Pause between bites: Put your fork or spoon down between bites. This gives you a chance to check in with how you’re feeling—are you still hungry, or are you starting to feel satisfied? It’s a small habit that can help prevent overeating.
- Gratitude and Reflection: Once you’ve finished eating, take a moment to reflect on the meal. How do you feel? Energized, satisfied, or perhaps a little too full? Taking a moment of reflection after eating helps you learn from the experience and can guide you for future meals.
- Let digestion continue: After eating, avoid rushing into intense activity immediately. Allow your body time to digest the meal. Gentle & mindful walk or intuitive movement is encouraged, but try not to overwhelm your system with stress or intense physical exertion right after eating.
Mindful Shopping and Preparation
Mindful eating isn’t just about what happens when the food hits your plate—it’s a whole journey, from the market to your mouth. It’s about being fully present and aware at every step, allowing you to connect with your food, enhance digestion, and improve your overall eating experience. Here are some tips to help you practice mindful eating every step of the way, starting from the market to your plate.
Be present while shopping: When you’re at the grocery store, slow down and make deliberate choices about what you’re buying. Focus on choosing fresh, whole foods that nourish your body. Consider the colors, textures, and smells of the produce, and take a moment to think about how the food will make you feel when you eat it.
Choose foods that make you feel good: When selecting items, aim for a variety of nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Mindful shopping can set the tone for a nourishing meal later.
Involve all your senses: Engage all five senses while preparing food. Feel the textures of the ingredients, notice the colors, inhale the aromas, and listen to the sizzling or chopping sounds. This will help you stay present and make your cooking experience more mindful.
Slow down in the kitchen: Take your time when preparing your meals. Chop vegetables carefully, stir your pot with intention, and enjoy the sounds and smells of cooking. As you prepare your meal, think about the effort it took to bring those ingredients to your kitchen, and appreciate the nourishment they will provide.
Subtle Changes for Significant Results
Mindful eating doesn’t require a complete overhaul of your eating habits, but small shifts can lead to big improvements in your digestion and overall health. By slowing down and being present with your food, you can optimize your digestive function, reduce stress, and feel more in tune with your body’s needs. Plus, the benefits extend far beyond digestion—mindful eating can help you cultivate a deeper relationship with your food, increase your energy levels, and support long-term health.
So next time you sit down to eat, take a moment to check in with yourself. Slow down, savor your food, and give your body the time it needs to properly digest and nourish you. 🙂
If you’re looking for more support, please reach out or book a call today.
Research References:
- Bercik, P., et al. (2011). “The intestinal microbiota and gut-brain signaling.” Journal of Physiology, 589(2), 167-171.
- Miller, S., et al. (2014). “Mindful eating and its impact on stress and health outcomes.” Journal of Behavioral Medicine, 37(2), 300-307.
- Kabat-Zinn, J. (2003). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta Publishing.
- Srinivasan, M., et al. (2019). “Mindfulness practice enhances gut microbiome diversity and health.” Journal of Clinical Psychology, 75(5), 1054-1065.
- Ng, Q. X., et al. (2018). “The role of gut microbiota in depression and anxiety.” Psychiatry Research, 269, 52-58.
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