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Eating is a vital part of our daily life. The food we consume provides the nutrients our body needs to function correctly. However, we often forget to appreciate the food we eat, the taste, the texture, or the effort that goes into making it. To put it simply, we don’t practice mindful eating.

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Mindful eating is a practice rooted in mindfulness, which is a specific type of meditation. Mindfulness requires awareness and attention to be present in the present moment, right here, right now. When it comes to eating, mindful eating means paying attention to appetite cues, savoring every bite, and improving digestion in the process. It’s not a diet; it’s a way of eating!

What is Mindful Eating?

Mindful eating means engaging all of our senses while we eat, including sight, sound, touch, smell, and taste. Understanding that each of these senses plays a role in how we perceive the food we eat. For example, the sound of sizzling garlic and the smell of onions in the frying pan build up our anticipation, increasing the enjoyment and salivation when we eat the finished dish.

A woman holding an apple close to her nose, inhaling its scent.

Why is it Important to Practice Mindful Eating?

Two major benefits of practicing mindful eating are enjoying the food we eat more fully and improving digestion.

  • Enjoy Food More Fully: We live in a fast-paced world where it’s easy to multitask while eating or eating on the go. When we don’t pay attention to the food we eat, we miss out on the joy of eating. By being aware of our senses and paying attention to our food, we can engage our senses fully, and the experience of eating becomes more enjoyable.

  • Improve Digestion: Mindful eating can improve digestion by reducing stress. When we’re not present in the moment, we’re more likely to eat too quickly, triggering our “fight or flight” response. This leads to high-stress levels, and stress hormones can decrease the production of stomach acid and delay digestion. Practicing mindfulness can slow down our eating, stimulating the “rest and digest” response instead.

A person enjoying a bowl of noodles, appreciating the texture and flavor.

How Can You Practice Mindful Eating?

  1. Engage Your Senses: Use all of your senses to enjoy the experience of eating. Feel the texture of the food in your mouth. Taste the flavors. Smell the aromas. Look at the colors and arrangement of the food on your plate. Listen to your body and hunger cues.

  2. Take Your Time: Thoroughly chew your food, savoring each bite. Eating slowly gives your stomach time to release digestive enzymes, breaks down food, and helps you eat in a way that feels comfortable and enjoyable.

  3. Focus on Your Food: Minimize distractions by turning off the TV, putting your phone on silent or away from the table, and avoiding any other source of distraction that takes away from your attention to the food you’re eating.

  4. Tune into Your Hunger Signals: Identify the physical signals your body gives you when it’s hungry or full. Eat when your body tells you it’s hungry, and learn to stop eating when you feel full.

  5. Start Small: Start by practicing mindful eating with one meal a day. Once a strong foundation has been established, increase mindful eating sessions to two meals or more.

A table set with a plethora of colorful fruits and vegetables, arranged in a visually appealing way.

Conclusion

Mindful eating is a way of eating that requires awareness and attention to the food we eat. It helps us enjoy the food we eat more fully and improves our digestion naturally. Start practicing mindful eating today and savor each bite! 🌿🧘‍♀️🍎🍽️

A person sitting cross-legged, taking a moment to appreciate the food before them.