Mindful eating is a powerful and effective way to help heal your gut. It's a holistic approach that focuses on connecting to your body, being aware of physical and mental signals, and choosing foods that nourish your physical and mental wellbeing. Making mindful eating part of your routine can help you feel healthier, more energized, and provide a deeper connection to your body. Helping you to enjoy the journey to a healthier, happier gut!
What exactly is Mindful Eating?
Mindful eating is a practice that encourages you to pay attention to your food, the way you eat it and where it came from. It involves being present, in the moment, on purpose and fully engaging with your senses while you eat. By doing this, you can connect with your body and become more aware of your hunger and fullness cues. This can be especially helpful for those looking to balance weight and heal their gut.
Some Benefits of Mindful Eating for Gut Health
By taking the time to fully engage with your food, you can improve your digestion and reduce symptoms of gut discomfort. When you eat mindfully, you are more likely to choose foods that are nourishing and gentle on the digestive system. It may also help to identify any foods that may be triggering symptoms so that they can be avoided in the future.
When you eat mindfully, you are fully present and aware of the food you are consuming. This means you are more likely to chew your food properly, which is essential for proper digestion. Studies have found that increasing the amount you chew your food (30–70 chews per bite) increases nutrient absorption, improves overall digestion, and decreases the amount of intestinal gas produced during digestion.
Mindful eating can also help you identify foods that may be causing digestive issues, as you will be more attuned to how your body reacts to different foods being consumed.
Additionally, mindful eating can reduce stress and anxiety, which are known to negatively impact gut health. By reducing stress, you can improve the balance of good bacteria in your gut, which is essential for overall digestive health.
Incorporating mindful eating practices into your daily routine can have a profound impact on your gut health, helping you feel better and more comfortable in your body.
Tips to Get Started with Mindful Eating
Start by setting aside time for your meals: avoid eating on the go or while doing other activities, instead, sit down and focus on your food. Take small bites and chew your food slowly, savouring the flavours and textures. Pay attention to your body's signals of hunger and fullness. Stop eating when you feel satisfied, not when your plate is empty.
Be mindful of the quality of your food. Choose whole, nutrient-dense foods that will nourish your body. A good rule of thumb is to “eat the rainbow” making half your plate vegetables (this does not include fried vegetables such as french fries or corn fritters).
Finally, practice gratitude for your food. Take a moment to appreciate the effort that went into growing, preparing, and serving your meal.
The Role of Stress Reduction in Healing Your Gut
Many people eat when they are stressed. Mindful attention to your hunger cues can help you make better decisions about eating when in stressful situations; meaning, “I won't eat the entire bag of chips”!
When you are stressed, the body releases cortisol, which can lead to inflammation and damage to the gut lining. This can cause digestive issues such as bloating, gas, and constipation. By practising mindfulness and stress reduction techniques such as meditation, deep breathing, and yoga, you can lower your cortisol levels and promote healing in the gut.
Mindful eating can help reduce stress by allowing you to tune in to your body's hunger and fullness signals and by choosing foods that nourish and support your gut health. Certain foods, such as leafy greens and dark chocolate, can help reduce the amount of cortisol in your body.
Integrating Mindfulness into Your Diet for Optimal Health
Integrating mindfulness into your diet can have a significant impact on your overall health and well-being. By being present and fully engaged in the act of eating, you can improve your digestion, reduce stress, and even boost your immune system. Mindful eating involves slowing down, savoring each bite, and tuning into the sensations in your body. It also entails being aware of your emotions and thoughts related to food, and making conscious choices that promote your health and happiness.
Incorporating mindfulness into your daily routine, can transform your relationship with food and help you enjoy a more vibrant, fulfilling life. So, why not give it a try?
Start by taking a few deep breaths before each meal, and focus on the flavours, textures, and smells of your food. With practice, you'll find that mindful eating becomes a natural and enjoyable part of your daily routine; your gut (and your whole body) will thank you for it.
Jenn is an expert in celiac health, nutrition and mindfulness based therapies. She writes from both educational and personal experience. Connect with her through her websites or Instagram.
Jennifer Heard PhD, CIAYT
Nutritionist, Integrative Health Coach, Yoga Therapist
IG @jenniheard
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