Benefits of Mindful Eating

We live in a world of distractions and demands, with everything from family and work obligations to the 24-hour news cycle and alerts on our cell phones vying for our attention.

In our struggle to keep up with what seems like endless demands, healthy eating can become a casualty. We scarf down a few mouthfuls at our desks, grab something from the nearest drive-thru, or pick up a quick bite at the snack bar while cheering on our little baseball and soccer stars.

The result can wreak havoc on our digestive system, leave us wondering why it’s harder than ever to zip up our favorite jeans, make us feel sluggish, and question whether anything we have eaten has provided our body with anything it needs to sustain itself — except calories.

If this sounds familiar, it may be time to try mindful eating.

What Is Mindfulness?

Mindfulness can help us focus on the present moment rather than ruminating over the past or anticipating the future. At its core, mindfulness is the act of noticing our thoughts, feelings and physical sensations without judgment.

Many people use mindfulness to manage conditions, such as chronic pain, depression, anxiety, and sleep problems. Its emphasis on awareness also has shaped an approach to eating that aims to build a healthier relationship with food.

What Is Mindful Eating?

Mindful eating is a practice that can help us shift our attention from what we eat to how we eat. Instead of eating quickly or while distracted, mindful eating encourages us to pay attention to taste, smell, texture, hunger cues, and how the foods we eat affect our bodies.

Key elements include:

• Eating at a slower pace
• Taking time to notice the flavors and textures of the foods we eat
• Noticing hunger and fullness cues
• Avoiding screens and other distractions
• Choosing foods that are enjoyable and nourishing

Try to eat in a state of non-judgmental awareness rather than follow strict rules about food choices and portions. Observe the experience of eating and understand the body’s signals more clearly.

Benefits of Mindful Eating

Better digestion: While many of us believe that digestion begins in the stomach, the process starts the moment we take a bite of food. Saliva contains enzymes that begin breaking down food as we chew. When we eat quickly, we don’t chew thoroughly, which makes the rest of the digestive system work harder. Slower, more deliberate chewing allows the mouth’s enzymes to do their job and leads to more effective digestion.

Reduced stress: Mindful eating may lower the body’s stress response. Eating in a calm setting and focusing on the meal may help ease digestive problems that worsen with stress.

More consistent eating patterns: Eating while distracted can make it hard to know how much or how quickly we have eaten. Mindful eating helps us reconnect with signs of hunger and fullness, which can cut down on overeating and support steady meal habits.

Support for weight management: When we respond to internal hunger cues rather than external cues, such as portion size or calorie counts, we’re more likely to make decisions that align with our hunger levels. Paying attention to our body’s needs rather than external stimuli can support weight management over time.

Improved glycemic control: Eating slowly and paying attention to portion sizes may help maintain steady blood sugar levels, which is important for long-term health.

Greater enjoyment of food: Mindful eating encourages us to notice the flavor, temperature and texture of food. Meals can become more satisfying when each bite is fully experienced.

Increased gratitude and better mood: Taking time to consider where food comes from and how it supports the body can foster a sense of gratitude. Some people also find that mindful eating reduces emotional eating by helping them pause and recognize the difference between physical hunger and stress-driven urges.

How to Begin a Mindful Eating Practice

Eat when hungry: Let physical hunger guide your eating decisions. If a snack seems appealing but you aren’t sure you’re hungry, try taking a short walk or doing another activity first. 

Remove distractions: Set aside phones and computers and turn off the television during meals. Eating at a table, rather than in front of the TV, helps maintain focus and improve awareness of portion sizes and fullness cues.

Slow the pace: During meals, chew slowly and set down your utensils between bites. Drinking water during the meal can create natural pauses that help the body signal when it has had enough food.

Our Center for Mindfulness offers many mindfulness courses and Mindfulness-Based Stress Reduction programs. Check out our free collection of guided meditations, including body scans, created to support you in your mindfulness practice.