You may have heard some talk about the idea of ‘mindful eating’, but what is it? Engaging in mindful eating entails attentively observing your food and how it makes you feel. The concept comes from the generic term of ‘mindfulness’, which is a Buddhist notion. Mindfulness is kind of a type of meditation, that allows you to recognise and connect with your emotions and physical sensations.

In general, mindful eating involves the following:

• appreciating your food
• eating to maintain overall health and wellness
• noticing the effects that food has on your feelings as well as your body
• recognising hunger and satiation cues
• learning to cope with food guilt and anxiety around food
• being present, and not thinking about your next meal

Benefits of Mindful Eating

In the Western World, we are often inundated with an array of food options. However, the prevalence of distractions, such as television, computers, and smartphones, has diverted attention away from the eating experience itself.

As a result, eating has evolved into a mindless activity, often rushed and devoid of intention. This poses a challenge as it takes time for the brain to recognise satiety cues.

Practicing mindful eating offers a remedy by re-establishing focus and slowing down the eating process. By adopting mindfulness, you transform eating into a deliberate act rather than an automatic one, allowing for greater awareness and enjoyment of food.

Here are some benefits of mindful eating:

• Improved digestion and nutrient absorption
• Better regulation of appetite and weight management
• Enhanced enjoyment and satisfaction with food
• Reduced stress and emotional eating
• Increased awareness of food choices and their impact on health

How to Practice Mindful Eating

So many of us feel the need to scroll or watch something, be it TikToks, YouTube or Netflix, whilst eating a meal. When you first start practicing mindful eating, it can be strange to sit there with your phone or tablet. This uncomfortable feeling is a good thing, though, as it makes you pay more attention to how you’re feeling in the moment. Here are some tips on how to start mindful eating:

• Start with mindfulness techniques such as deep breathing or body scans before meals
• Slow down and savour each bite, paying attention to taste, texture, and aroma
• Tune in to hunger and fullness cues, eating when hungry and stopping when satisfied
• Listen to how your body and mind is feeling during the meal (this is particularly important for those in eating disorder recovery)
• Minimise distractions while eating, such as TV or smartphones
• Cultivate gratitude for the food on your plate and the nourishment it provides
• Schedule regular meal times and create a calm eating environment.
• Experiment with mindful eating exercises, such as mindful bites or mindful meal planning
• Practice self-compassion and patience as you navigate the challenges of mindful eating
• Seek support from mindfulness apps, online resources, or mindfulness-based eating programs

Conclusion

Mindful eating involves paying full attention to the eating experience, including sensations, thoughts, and emotions related to food. By practicing mindful eating, individuals can improve their relationship with food, enhance digestion, regulate appetite, reduce stress-related eating, and promote overall wellbeing. This intentional approach to eating fosters a greater connection to one’s body and food choices, leading to a more balanced and fulfilling relationship with food and improved physical and mental health.

Start incorporating mindful eating practices into your daily lives for a healthier relationship with food and greater overall happiness.