How does mindful eating improve digestion?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.By using mindful eating practices, we can positively impact our digestive health through a number of different physical and mental processes. Chewing food thoroughly enables the maximum breakdown of food for optimal nutrient absorption. Eating more slowly reduces the amount of air swallowed, which can result in bloating. Decreasing stress during meals allows for the body's enzymes to do their significant work. Noticing when one is full will enable us to avoid straining our digestive process.
Chewing Techniques
- Chew each bite 25-30 times until food liquefies
- Notice texture changes from solid to paste consistency
- Swallow only when food becomes completely smooth
- Put utensils down between bites to extend chewing time
- Start with soft foods like bananas to practice
Stress Reduction Methods
- Practice 4-7-8 breathing before meals: inhale 4s, hold 7s, exhale 8s
- Eat in designated calm spaces away from screens
- Use gratitude practice to shift into relaxed state
- Massage digestive meridians on wrists before eating
- Play soft instrumental music during meals
Thorough chewing mechanically starts to reduce food particle size and, therefore, reduces the workload on your stomach and intestines. Saliva enzymes start breaking down carbohydrates early. Smaller food particle sizes increase the surface area available for nutrient absorption, meaning you will get more nutrients from the same foods without any additional effort.
Slowing down while eating will help prevent aerophagia (swallowing air). This habit is quite common and can lead to discomfort due to bloating. When you put your utensils down after a bite, your air intake is also reduced. Dinner meals that last at least 20 minutes can help the body signal for proper digestion. Most of my patients have noticed an improvement in gas within three days of starting the practice.
Having less stress during meals means lower production of cortisol. High cortisol levels suppress the secretion of digestive enzymes, and eating while relaxed helps release optimal gastric juice and bile. This allows for better breakdown of protein and fat. Better digestion through the secretion of enzymes can reduce the likelihood of experiencing indigestion and heartburn.
Being aware of fullness cues will prevent digestive distress from overload. When people regularly overeat to the point of stretching stomach walls, discomfort will result. Mindfully stopping at 70% full will help alleviate the risk of experiencing acid reflux pain. The digestive tract is processed without excess strain. Most people notice comfort benefits after one week of eating to fullness.
Read the full article: 7 Mindful Eating Techniques You Need Now
