This simple eating tweak could unlock the key to less stress and fewer gut issues
If you’ve ever enjoyed takeout while texting your friends, scrolling Instagram, and simultaneously binge-watching The Bear, it may help to consider a more mindful eating approach. Sure, it may seem like a good idea to scarf down lunch at your desk so you can get more work done at the office, but slowing down, savoring your food, and practicing mindfulness may be better for your mental and physical health in the long run—especially if you frequently rush mealtime, experience gut issues, or have chronic stress.
Mindful eating is an approach to food that encourages you to focus on your sensual awareness and bring your full attention to the present moment. It is rooted in mindfulness—an Eastern philosophy believed to originate from Buddhism—and was later researched extensively by Jon Kabat-Zinn, the founder of mindfulness-based stress reduction (MBSR). He defines mindfulness as 'paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.' To that end, mindful eating is essentially mindfulness applied to eating-related thoughts, emotions, physical sensations, and behaviors, per a 2022 study in Nutrition Bulletin.
While it might seem like a big ask to sit quietly in your office break room while you chew your sandwich, the benefits are worth it. Ahead, experts break down everything you need to know about mindful eating and how it can benefit your health and nutrition.
Meet the experts: Lena Bakovic, RD, is a dietitian specialising in intuitive eating at Top Nutrition Coaching. Jenna Werner, RD, is a dietitian and the founder of Happy Strong Healthy. Carlie Saint-Laurent Beaucejour, RD, is a dietitian nutritionist and founder of Crave With Carlie.
What is mindful eating?
First and foremost, mindful eating is not a diet, rather, it’s an approach that requires a bit of a lifestyle (and mindset) shift. 'Mindful eating [helps] clients truly reconnect to their bodies and first learn and then listen to what foods make them feel their best,' says Jenna Werner, RD, the founder of Happy Strong Healthy. The idea is that, over time, you start to understand how different foods affect your mood, digestion, and energy levels. Then, you’ll begin to understand your hunger cues and fullness cues effectively, Werner says.
While mindful eating does not have an exact set of steps or principles like, say, intuitive eating, the ideologies are similar: listen to your body, be present with each bite of food you take while chewing slowly, and don’t feel guilty if you can’t be fully present for each meal you consume. (Hey, some nights call for some DoorDash and a scary movie marathon, and that’s okay.)
Also, mindfulness doesn’t *only* apply to eating. 'Mindful eating is more of a mindset than anything,' says dietitian Carlie Saint-Laurent Beaucejour, RD, founder of Crave With Carlie. 'In order to be more mindful with eating, you need to be more mindful with living.' You can practice mindfulness in your workout routine, in your communication with loved ones, with your breathing, and beyond. Simply put, it’s all about being present, curious, and thoughtful about what you’re doing—and noticing how you feel about it, without judging what that feeling is.
Benefits of mindful eating
The wellness benefits of mindful eating are twofold, according to Lena Bakovic, RDN, of Top Nutrition Coaching. First: 'Mindful eating practices can be beneficial to our bodies in the sense that they can prevent over- or under-eating and contribute to being at a healthy body weight,' Bakovic says. And research tends to support this: Mindful eating can be an important component of weight management and treating obesity, per a review in the journal Current Obesity Reports. Second, with a mindful eating approach, there are no restrictions on what you can eat, making it a sustainable skill—and yes, you can still consume your favorite sweet treats mindfully.
Adopting a mindful approach to food in general may also help you feel less overwhelmed. 'Mindful eating can help to ease the stress surrounding eating and the many food decisions people make each and every day,' Bakovic says. Mindfulness-based stress reduction techniques may be effective interventions for chronic health conditions, including gastrointestinal disorders, and techniques like diaphragmatic breathing, meditation, and body scans may even help people who suffer from irritable bowel syndrome (IBS), research has found. Because the mind and gut are connected, calming your mind can only help your body function more optimally.
Potential risks of mindful eating
As opposed to restrictive diets that focus on elimination, calorie-counting, and other methods that can be harmful, mindful eating often poses minimal risk to healthy individuals, Bakovic says. However, in some cases, it could be possible to become a little too mindful when it comes to eating, Bakovic and Werner say. If mindfully consuming each meal, snack, and drink feels like a chore or causes significant distress, it could be a detriment to your mental health.
'When we obsess over health changes, we can quickly cross the line from healthy to disordered or no longer health-promoting,' Werner says. Identifying the line between mindful and disordered eating varies from person to person, but in general, there are some 'red flags' to watch out for, Werner says. If you tend to avoid social situations related to food or notice that you’re making lots of rules and restrictions to how you eat, it could be a sign that mindful eating isn’t necessarily helping, she says.
Remember, mindful eating is about cultivating more present-moment awareness during mealtime—but not judging yourself or the food on your plate or how you’re feeling while eating. It’s also more about curiosity and less about having the perfect routine. (Let’s be real—not every meal or snack has to be a mindful one!)
How to try mindful eating
'It takes some practice, initially, to become comfortable with the integration [of mindful eating] into your lifestyle,' Bakovic says. If you’re ready to make a change, here’s how to start and keep your mindful eating practice sustainable and healthy, according to experts.
Have an open mind.
'My number one tip is to have a mindset of curiosity, purpose, and openness, and then you can follow all other helpful actionable tips,' Saint-Laurent Beaucejour says. This means doing your best to approach different foods (and mealtime) with curiosity at the forefront. How might it feel if you relaxed and enjoyed your morning tea, for instance, without feeling rushed to scroll through your email inbox at the same time? 'Be purposeful with the ‘what,’ ‘how,’ ‘where,’ ‘why,’ and ‘when’ with your eating, and be open to exploring new and old eating habits without judgment,' she says.
Practice non-judgment whenever possible.
As previously mentioned, a major component of mindfulness is being non-judgmental. So, try not to harshly judge your meals or snacks by their nutritional value when mindfully eating and aim to be kinder to yourself, Saint-Laurent Beaucejour says. 'It's interesting for me as a dietitian to say this, but mindful eating has very little, if anything, to do with nutrition (the science part),' she says. Instead, it’s all about becoming one with your food and eating experience, and not judging yourself for what you’re eating or how you feel, she says.
Avoid distractions while eating.
If you like to eat dinner while binge-watching your favorite show or endless TikTok videos, it might be time to hit the 'off' button during your meal, says Bakovic. Snacking while distracted can lead to over-eating, research has found. For mindful eating practices, it’s vital to focus on your plate and notice how you feel with each bite. And don’t worry—your TV and phone will be ready for you when you’re done.
Carve out intentional time for meals.
Setting a timer can aid in your mindful eating journey, says Saint-Laurent Beaucejour. This means that for 10, 20, 30 minutes or more, ideally, you only have one thing to focus on—so try to challenge yourself not to do anything else during that time. Once mealtime is up, you can go back to multi-tasking at work or get back to texting your friends.
Focus on savouring each bite or sip.
During meals, take some time to enjoy what you’re eating and drinking, Bakovic says. 'Savor the smells, taste, and textures of each bite of food.' Slowing down and savouring your food as opposed to eating while doing other tasks may also prevent overeating later on, per a study in the European Journal of Health Psychology. Plus, the practice of savoring helps you genuinely appreciate what you’re consuming. When was the last time you grabbed an ice cream cone on the board walk and enjoyed it mindfully while listening to the ocean waves?
Start a food journal.
Writing in a food journal can be a helpful tool to support mindful eating, says Saint-Laurent Beaucejour. You may have heard in the past that the purpose of a food diary is to track calories or how much protein you’re getting, for instance—but in this case, keeping a food journal is more about your mental health and taking note of any thoughts or feelings you have around food. Try writing how you’re feeling while eating (excited, bored, depressed), and make note of how each food makes you feel.
Side note: People tend to internalise information better when they write things by hand, research has shown—so in this case, keeping a handwritten journal may be more beneficial and effective than a mobile app or tracker.
Switch it up.
Literally. If you’re struggling to slow things down at mealtime, switch up your eating pattern by using your non-dominant hand during your mindful eating sesh, so you’ll take more time to finish your meal, Saint-Laurent Beaucejour says. For an alternative exercise, you can also try gently putting your fork down between each bite to give yourself some extra time to enjoy and digest your meal.
Seek professional support.
If you’re struggling with mindful eating or suspect you have an unhealthy relationship with food, it may help to seek therapy and/or work with a registered dietitian. 'Working with a professional for support for mindful eating can be helpful,' Werner says. Remember: Mindful eating is not a diet, but rather a lifestyle and behavioral change, so a therapist, registered dietitian, or other credentialed professional can provide support as you navigate this change.
Read next: How to boost your self confidence
More healthy eating resources...
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
You Might Also Like
