Mindful eating: A science backed approach to a healthier relationship

Get 21% off

Cart [ 0 ]

Mindful eating: A science backed approach to a healthier relationship with food

Written by Laoise Bennis ANutr

In today’s fast-paced world, eating has become a rushed and often mindless activity. We snack while scrolling through our phones, eat meals in front of the television, or rush through lunch at our desks. This disconnect from food can contribute to overeating, poor digestion, and an unhealthy relationship with food. Mindful eating, a practice rooted in mindfulness, offers a solution. Supported by scientific research, mindful eating helps individuals develop a healthier and more intentional approach to eating.

What is mindful eating?

Mindful eating involves paying full attention to the experience of eating, using all your senses to enjoy and appreciate your food. It encourages awareness of hunger and fullness cues, helping individuals eat in response to physical hunger rather than emotional triggers. Unlike dieting, which focuses on restriction, mindful eating emphasises enjoyment and moderation without guilt.

The science behind mindful eating

A growing body of research supports the benefits of mindful eating for both physical and mental well-being:

Weight management: Studies suggest that mindful eating can help with weight regulation. A review published in 2018 found that mindfulness-based interventions effectively reduce binge eating and emotional eating, which are common contributors to weight gain (Carrière, Khoury et al. 2018)

Improved digestion: Eating slowly and chewing thoroughly allows for better digestion and nutrient absorption. Research shows that eating mindfully can reduce digestive discomfort and improve gut health (Cherpak 2019)

Reduced emotional eating: A study in Eating Behaviors (2014) found that mindfulness training reduced episodes of emotional and binge eating, helping individuals develop a healthier relationship with food(Katterman, Kleinman et al. 2014)

Better blood sugar control: There is also science to show that mindful eating can help people with diabetes manage blood sugar levels more effectively by promoting better portion control and reducing impulsive eating (Miller 2017)

How to practice mindful eating

Mindful eating is simple to incorporate into daily life with these strategies:

Eat without distractions: Turn off screens and focus entirely on your meal.

Engage your senses: Notice the colours, smells, textures, and flavours of your food.

Chew thoroughly: Take time to chew each bite, enhancing digestion and enjoyment.

Listen to your body: Eat when you’re physically hungry and stop when you’re satisfied.

Recognising hunger and fullness cues: Learn to differentiate between physical hunger and emotional triggers for eating

Practice gratitude: Reflect on the effort that went into cooking and making your meal.

Things to avoid

Eating while distracted: Watching TV, scrolling on your phone, or working while eating can lead to overeating and reduced satisfaction from food.

Eating too quickly: Rushing through meals without fully chewing or savouring food can impair digestion and make it harder to recognise fullness cues.

Mindless snacking: Grazing on snacks without paying attention, such as eating straight from a bag or container, can lead to consuming more than intended.

Eating on the go: Consuming meals while driving, walking, or multitasking reduces awareness of portion sizes and enjoyment of food.

Skipping meals and then overeating: Ignoring hunger for long periods and then bingeing later can throw off natural hunger and fullness signals.

Mindful eating is a science-backed approach that promotes a healthier relationship with food, enhances digestion, and reduces overeating. By slowing down and paying attention to our meals, we can cultivate a more fulfilling and balanced way of nourishing our bodies. Whether you're looking to manage weight, improve digestion, or simply enjoy food more, mindful eating is a powerful tool for lifelong well-being.

CARRIÈRE, K., KHOURY, B., GÜNAK, M.M. and KNÄUPER, B., 2018. Mindfulness-based interventions for weight loss: a systematic review and meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 19(2), pp. 164–177.

CHERPAK, C.E., 2019. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integrative medicine (Encinitas, Calif.), 18(4), pp. 48–53.

KATTERMAN, S.N., KLEINMAN, B.M., HOOD, M.M., NACKERS, L.M. and CORSICA, J.A., 2014. Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review. Eating Behaviors, 15(2), pp. 197–204.

MILLER, C.K., 2017. Mindful Eating With Diabetes. Diabetes Spectrum, 30(2), pp. 89–94.