Mindful Eating: The First Step in Preventing Overeating & Supporting Digestion
I sat down with my breakfast, opened my laptop, and began to write about one of my favorite topics - mindful eating. I typed away, shoveling bites of food into my mouth. Then I stopped abruptly—WHAT AM I DOING?? Here I am, with my laptop open, writing about mindful eating... while eating. Ugh.
I talk about mindful eating a lot because I'm a HUGE fan. But let's be real—just because I love it doesn't mean it's easy. It's one of those things that sounds simple in theory, but when you actually try to do it? Not so much. It takes effort and discipline (and can feel pretty weird at first).
Glancing from my half-eaten breakfast to the few sentences on my Google doc, tempted to keep working (and be a hypocrite), I thought about all the times I ate mindfully—no phone, no laptop, no distractions. I've never regretted it. Not once.
But you know what I do regret? Scarfing down a $15 sandwich so fast that I don't even remember eating it, and then immediately grabbing some chips and cookies, only to feel sick afterward because I didn't give my fullness cues a fighting chance.
So, I closed my laptop. I took a bite of my cottage cheese parfait, and I really tasted it. A juicy blackberry exploded in my mouth my very first bite. I'm not exaggerating when I say it was probably the best-tasting berry I've ever had. Each bite after that was just as good. True story.
How Mindful Eating Can Help Reduce Overeating
Mindful eating is about being fully present with your food. While it sounds simple, it can have a big impact on your eating habits. Taking your time allows you to really enjoy your meal, while also helping your body digest and process the food more effectively.
When you eat quickly or mindlessly, your brain doesn’t have enough time to signal that you’re full. This can leave you feeling unsatisfied and reaching for more food than your body needs. Mindful eating slows down this process, giving you the space to recognize when you’re full and satisfied.
Mindful eating also encourages a healthier relationship with food by helping you become more intentional about what and how you eat. Instead of eating out of habit, boredom, or stress, you learn to pay attention to your true hunger cues and notice how the food makes you feel. Over time, this can lead to more balanced eating patterns and reduce the urge to overindulge.
The Impact of Stress on Digestion and Simple Breathing Tips for Better Gut Health
I know some of you are reading this thinking, "Yeah, but I have a job that requires me to work through lunch," or "I can't imagine sitting with my own thoughts for that long without scrolling my phone." Or maybe you're a busy mom just trying to get food on the table, let alone eat it mindfully. I get it—life is busy, and sitting undistracted for every meal isn't realistic for everyone.
But here's the thing: even the smallest mindful moments can make a difference.
Studies suggest that taking a few deep breaths before and during a meal can trigger your parasympathetic nervous system, putting you in "rest-and-digest" mode. Taking deep breaths allows your brain to tell your body to prepare for the hard work of digestion.
If you're stressed while eating (warning: scrolling your phone can cause a stress response), your body focuses all its attention on fighting that stress, and digestion is put on the back burner. It’s important to remember that your body functions holistically. When digestion is compromised, it can trigger inflammation, hormonal imbalances, and immune dysfunction. And food that is not properly digested can lead to all sorts of uncomfortable symptoms like bloating, heartburn, and fatigue. Prioritizing digestion supports so many aspects of your overall health. See why I love it?
So start by trying this—before you take your first bite, pause and take 2-5 deep breaths. And at a few points during your meal, check in on your breathing again. This simple habit can do wonders for your digestion and bring your body into the moment.
Simple Strategies to Make Mindful Eating a Part of Your Daily Routine
If the idea of sitting and JUST eating for an entire meal feels like too much, start small. Here are a few easy ways to sneak mindfulness into your meals:
Take a few deep breath—game-changer. Think of it as a little "reset button" before you dig in.
Chew slowly—this helps your body break down food and absorb nutrients better. Plus, you'll actually taste your food.
Engage your senses—take a second to notice the colors, smells, and textures of your food. (Fun fact: this causes a physiological response, helping digestion by getting your digestive juices flowing)
Put your phone away—I know, I know. But even just five minutes without it can make a difference.
Pray or say thank you—a little gratitude goes a long way. Pause and appreciate the meal or snack in front of you, however simple or fancy it is.
Mindful eating can be challenging, especially when we're all juggling a million things. But taking a few small steps can help you reconnect with your food and your body, leading to more balanced eating habits over time. The best part? It's flexible, sustainable, and fits into your life as it is.
If you want to dive deeper into mindful eating and create healthy habits tailored just for you, let's work together 1:1 - Book a Complimentary Consultation today!
