Digestion is the process by which material is physically and chemically broken down, starting in your mouth. Once the food is broken down, you can absorb micro- and macronutrients to be used for fuel, repair, and various metabolic processes in your body.

An older but beautifully simple study from showed that stress can reduce the amount of water and nutrients absorbed from a drink. The very same individuals were found to have absorbed less nutrient and water from an electrolyte beverage when being subjected to dichotomous listening than while at rest non-distracted.

So, how does stress even relate to digestion and absorption? The autonomic, or unconscious, portion of our nervous system is broken into three parts: our sympathetic nervous system aroused, alert, fight or flight , our parasympathetic nervous system slow down, rest and digest and our enteric nervous system responsible for controlling the digestive system, the gut-brain.

If we are feeling stressed in any number of ways, our sympathetic nervous system diverts energy and attention away from digestion and absorption.

When we are distracted or stressed while eating, gut movement and digestion are less effective, causing a problematic domino effect in our digestive system and our body as a whole. Our digestive system - mouth to anus - is meant to function as a smoothly orchestrated series of events and moves in one general direction.

When this slows and digestion is ineffective, unhealthy gut bacteria can build up think SIBO, dysbiosis , and poorly broken down food starts to irritate our gut lining think inflammation, leaky gut or is passed through to the large intestine where the breakdown products cause gassy build up think abdominal pain, gas, bloating, diarrhea.

Research into the importance of mindful, non-distracted eating is plentiful. A review article from highlights the interaction between stress and digestion and how mindful eating can improve stress related gastro-intestinal disorders, such as irritable bowel syndrome IBS and acid reflux, among others.

I see patients almost every day who have concerns about their digestion. In the world of integrative and functional medicine, many folks are aware that innumerable symptoms and health conditions have their root in gut dysfunction.

Some conditions are obviously related to gut health: heart burn and indigestion, frequent abdominal pain, IBS, constipation, and diarrhea. Other symptoms such as allergies, eczema, joint pain, headaches, fatigue, anxiety, depression and many more also require a deep dive into gut health.

When symptoms occur, one of the first questions often is — can we figure out WHICH foods specifically are causing your symptoms?

Depending on where someone is in their health journey and especially if they are not a high risk for significantly disordered eating or an eating disorder, I have worked with patients to cautiously move through an elimination trial to test which foods may be contributing to their symptoms.

It is important to be non-judgemental with your awareness and to trust your hunger and satiety cues. Basically, just listen to what your body is telling you! If you are still feeling very hungry after a snack, take note and think — why?

If your stomach is feeling bloated after a meal — think about what in the meal is not making your digestion happy. After implementing a mindful eating practice, you should have a better understanding of what food, and eating times make you feel best mentally and physically.

Mindful eating also involves being fully present while eating put those screens away! Eat slowly and cherish each bite! The mindful eating processes of eating slowly, being calm and mindful, as well as paying attention to bodily cues can have a big impact on your digestion. This allows for improved digestion through a variety of functions such as better awareness to eating practices and hunger and satiety cues and maintained activation of the parasympathetic nervous system which is needed for optimal digestive function.

Also, mindful eating involves eating slowly and a tip to do so is chewing each bite very well. One of the key aspects of mindful eating is paying attention to our body's internal and external cues.

By being more aware of these cues, such as sensations of hunger and fullness, we can make more informed decisions about when and how much to eat. This heightened awareness allows us to better understand our body's unique needs and tailor our eating habits accordingly.

In functional medicine, we recognize that digestion is a complex process influenced by various factors. Mindful eating plays a crucial role in optimizing digestion by enhancing our awareness of the compounds in our food that stimulate digestive secretions.

By taking the time to engage all of our senses and truly savor our meals, we can support the efficient breakdown and absorption of nutrients. Our food choices and the way we eat are influenced by a multitude of factors, both internal and external.

Mindful eating encourages us to become more aware of these influences and how they impact our digestion. By using techniques such as the hunger scale , we can increase our awareness of our body's hunger and fullness cues, leading to a more balanced and satisfying eating experience.

Mindful eating promotes awareness of our body's hunger and fullness cues, leading to a more balanced and satisfying eating experience.

By paying attention to the compounds in our food that stimulate digestive secretions, mindful eating enhances the efficiency of our digestive process. This scientific approach to eating not only improves digestion but also contributes to overall health and wellness.

Mindful eating contributes significantly to overall health and well-being by fostering a positive relationship with food and optimizing digestive function. By incorporating mindful eating practices into their daily lives, patients can experience a range of benefits that positively impact their physical and mental well-being.

One of the key ways mindful eating contributes to overall health is through its impact on stress levels and digestion.

The stress-digestion-mindfulness triad highlights the interconnectedness of these factors. When we are stressed, our body's natural state of homeostasis is disrupted, leading to negative effects on our gastrointestinal function.

Mindfulness, including mindful eating, has been shown to be an effective stress-reduction intervention that promotes the dominance of the parasympathetic nervous system, also known as the rest-and-digest mode.

By practicing mindful eating, patients can regulate their stress response, allowing for optimal digestive function and overall health. This includes improved nutrient absorption, reduced gastrointestinal symptoms, and enhanced gut health. Mindful eating encourages patients to slow down, savor their food, and pay attention to their body's hunger and fullness cues, leading to more efficient digestion and absorption of nutrients.

In addition to improving digestive function, mindful eating has been shown to have positive effects on eating behaviors and weight management.

Research has demonstrated that mindful eating can lead to greater psychological well-being, increased pleasure when eating, and improved body satisfaction. By being present and aware during meals, patients can better recognize feelings of fullness, reduce overeating, and make more conscious and healthful food choices.

Research on mindful eating practices has demonstrated numerous potential benefits for improving digestion and overall health. Mindfulness, a non-judgmental awareness of one's emotions and body, has been found to have psychological and physiological benefits. In particular, focusing on the food and the mind-body connection can lead to better food choices.

In chronic disease management, comparative effectiveness studies have demonstrated that mindful eating interventions can be as effective, if not more effective, than traditional diabetes self-management interventions.

They have also highlighted the positive impact of mindful eating on weight management and eating behavior. By combining mindfulness training with nutrition knowledge, individuals can make healthful food choices that reduce the risk of chronic diseases and promote more enjoyable meals.

Practicing mindful eating can be a transformative experience that enhances our relationship with food and promotes overall well-being. Here are some practical tips to help you incorporate mindful eating into your daily life. Set aside dedicated time for meals: Avoid eating on the go or while multitasking.

Instead, create a calm and peaceful environment where you can fully focus on your meal. Minimize distractions: Turn off electronic devices, such as TVs and phones, to reduce external distractions and fully engage with your food.

Practice gratitude: Before starting your meal, take a moment to appreciate the food in front of you and acknowledge the effort that went into its preparation. Use mindful eating cues: Engage all your senses when eating, paying attention to the colors, smells, tastes, and textures of the food.

Take the time to savor each bite and acknowledge how the food makes you feel. Create a pleasant eating environment: Surround yourself with positive stimuli, such as soft background music, comfortable seating, and appealing table settings, to enhance the enjoyment of your meal.

Plan and prepare ahead: Take some time to plan your meals and snacks in advance. Pack nutritious, portable options like pre-cut fruits, vegetables, or nuts to have on hand when you're on the go.

But we are no longer attentive to the impact of food on our functioning. Our food preferences and choices are now influenced more by food companies, ad campaigns, and the notion that "faster is better. Our busy lives and stress prevent us from taking the time to really nourish body and soul.

We eat for convenience, not health. Susan Albers, author of Eating Mindfully , suggests that in our fast-paced world, attentiveness to the things you "have to do takes on a greater priority than what is going on internally.

Doing several things simultaneously is considered a more efficient way of doing things. But when we eat while under stress or when experiencing busyness or unpleasant emotions, it affects not only what we eat, but how we digest what we eat.

When our bodies perceive a threat, a whole host of physiological reactions occur within seconds. Our bodies move into a state of readiness, a chemical version of "code red. In this state, the following processes occur:. When the body is in the midst of fighting or fleeing, it gives very little priority to digestion.

In fact, it essentially puts the digestive system on hold. After all, if you are being chased by a saber-toothed tiger, it isn't really the time to stop and eat. Because the digestive system is shut down, fewer digestive enzymes are released and less hydrochloric acid is secreted to aid in the breakdown of carbohydrates, fats, and protein.

Without stomach acid, many vitamins and minerals can't be broken down , liberated, or absorbed. During the stress response, the cells' ability to metabolize fatty acids is also impaired. Instead, the body tends to break down muscle and replace it with stored fat and excess fluid.

During the stress response, excess glucose is released into the blood stream to provide additional energy. The pancreas then releases additional insulin to deliver the excess glucose. Some researchers believe this can create cravings for foods that are high in sugar.

You might think that the stress response doesn't really apply because you don't eat much when you are stressed.

But distraction can act just like stress in terms of the impact on your digestive system. An often-cited study, published in the journal Gastroenterology , illustrates how metabolism and digestion are altered under perceived distraction and stimuli.

In this study:. The simple act of attending to two stimuli at once dramatically altered their metabolism, even though we might not normally consider this to be very stressful.

Consider that people often read the newspaper, watch TV, or drive a car while eating. These distracting stimuli can to some degree impair the ability to digest fully.

The bottom line is: if you are eating while overloaded with stimuli and under stress, your body doesn't know that it's supposed to be digesting. As you dash out the door in the morning, toast in hand, or eat lunch in front of a computer screen, or when anxiously worrying about the day or experiencing negative emotions tied to a relationship, the message you are giving your body is "don't digest.

To your body, these stimuli, while not as dramatic or intense as being chased by a saber-toothed tiger, are still being registered as "emergency. The nutritional value of even the healthiest meal is diminished because the digestive system isn't functioning optimally to absorb the nutrients.

Stress also inhibits concentration, memory, and reason, which can impact your planning and choice of food as well.

Mindful eating has health benefits. Paying attention while eating assures full digestion as well as full nutritional benefit. There is an initial phase of digestion called the cephalic phase that occurs before we actually start to eat. Cephalic means "head," so it is not surprising that this initial phase of digestion begins with the brain seeing, smelling, and anticipating food.

An example of the cephalic phase happens when you smell bread baking. Anticipating the delicious flavor of the freshly baked bread causes the mouth to water, preparing you to eat the bread.

In this phase, the brain informs the stomach that it should prepare for a meal by initiating a number of digestive activities. The body begins to prepare for the breaking down and absorption of nutrients.

Salivation is activated saliva is used for the initial break down of carbohydrates and pancreatic enzymes and stomach acids also used to break food down are released. The conveyer belt that is the digestive tract begins its rhythmic movement so that nutrients can be absorbed and moved along.

It is estimated that as much as 30 to 40 percent of the total digestive response to any meal is due to the cephalic phase. So if we aren't paying attention to food before we begin to eat, if we are not fully aware of what and when we are eating, it stands to reason that we are not provoking the full beneficial digestive response.

Mindful eating is the full experience of our meal. The Enlightened Diet authors Deborah Kesten and Larry Scherwitz describe mindful eating as being present, moment-by-moment for each sensation that happens during eating, such as chewing, tasting, and swallowing.

You take it moment by moment and focus on the here and now. You begin by looking at the food, noting the different colors and shapes. You really see what is in front of you. You also become aware of the manner in which you reach for the spoon and fork. Food doesn't automatically end up in your mouth.

Your entire body is involved in getting it there from ingredients to atmosphere, whether appealing or appalling, both the psychological mood and the physical accessories that surround you when you eat may influence the way in which you metabolize food and in turn your health and wellbeing.

In Eating Mindfully , Susan Albers recommends starting with one mealtime: breakfast, lunch, or dinner. Choose a specific location to eat, such as your table or the lunchroom at work. Sit quietly. Don't get up, and don't answer the phone. Have all the food you intend to eat on the table in front of you before starting.

To be mindful you must give your full attention to your eating. You must focus on the process of eating and enjoying your meal. Susan Albers suggests that one way to slow down the process of eating is to challenge the way you have always done it. For example, try eating using a pair of chopsticks instead of your customary utensils.

This will force you to take smaller portions, eat more slowly, and look at your food more closely. Other strategies include eating with your non-dominant hand, chewing your food 30 to 50 times per bite, or trying to make the portion of food you've taken for the meal last 20 minutes. Harvard Health Partnership Audio Meditations Newsletter.

What is mindful eating? Healthy Eating Mindful Eating Paying attention to the moment-to-moment experience of eating can help you improve your diet, manage food cravings, and even lose weight.

Copy Link Link copied! Download PDF. By Lawrence Robinson and Jeanne Segal, Ph. Benefits of mindful eating How to practice mindful eating Fitting mindful eating into your life Using mindfulness to explore your relationship with food Eating to fill a void vs.

eating to improve well-being Taking deep breaths before you eat. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. Tracking the link between food and feeling Eat in your usual way.

Select the foods, amounts, and the times for eating that you normally do, only now add mindfulness to what you are doing. Keep a record of all that you eat, including nibbles and snacks between meals. Pay attention to your feelings—physical and emotional—five minutes after you have eaten; one hour after you have eaten; two or three hours after you've eaten.

Notice if there has been a shift or change as the result of eating. Do you feel better or worse than before you ate?

Do you feel energized or tired? Alert or sluggish? More Information Helpful links. Harvard Health Publishing Introduction to Mindful Eating - What it is, the benefits, and how to start. The Center for Mindful Eating.

Nelson, J. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectrum , 30 3 , — Retrieved March 8, , from. Nutritional psychiatry: Your brain on food—Harvard Health.

Zhang, D. Mindfulness-based interventions: An overall review. British Medical Bulletin , 1 , 41— More in Healthy Eating Stress Benefits of Mindfulness Practices for improving emotional and physical well-being 9 mins.

Weight Loss Emotional Eating How to recognize and stop emotional and stress eating 14 mins. Healthy Eating Healthy Eating Simple ways to plan, enjoy, and stick to a healthy diet 10 mins.

Healthy Eating Organic Foods The benefits of organic food and how to keep it affordable 10 mins. Healthy Eating Cooking for One Improve your health by cooking for yourself 9 mins. Healthy Eating Eating Well on a Budget Tips to help you and your family eat delicious, healthy food on a tight budget 16 mins.

All articles published on Nutritionist Resource are reviewed by our editorial team. Melody specialises in helping you to reverse, prevent, and slow down disease such as problems conceiving, gut problems, autoimmune disorders, weight loss and more.

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By Melody Mackeown, mBANT, CNHC, BSEM Nutritional Therapist and Health Coach Published on 28th February, Updated on 16th May, What is mindful eating? How can you eat mindfully?

Your purpose for eating will shift from the intention of feeling full of food, to the intention of feeling full of energy and vitality. Oxygen fuels the body and breathing deeply can increase your energy and sense of well-being. As you breathe deeply, you also relax and relieve stress and tension , common imitators of false hunger.

Listen to HelpGuide's deep breathing meditation. Tips to help you and your family eat delicious, healthy food on a tight budget. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.

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Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. What is mindful eating? Healthy Eating Mindful Eating Paying attention to the moment-to-moment experience of eating can help you improve your diet, manage food cravings, and even lose weight.

Copy Link Link copied! Download PDF. By Lawrence Robinson and Jeanne Segal, Ph. Benefits of mindful eating How to practice mindful eating Fitting mindful eating into your life Using mindfulness to explore your relationship with food Eating to fill a void vs.

eating to improve well-being Taking deep breaths before you eat. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. Tracking the link between food and feeling Eat in your usual way. Select the foods, amounts, and the times for eating that you normally do, only now add mindfulness to what you are doing.

Keep a record of all that you eat, including nibbles and snacks between meals. Pay attention to your feelings—physical and emotional—five minutes after you have eaten; one hour after you have eaten; two or three hours after you've eaten. Notice if there has been a shift or change as the result of eating.

Do you feel better or worse than before you ate? Do you feel energized or tired? Alert or sluggish? More Information Helpful links.

Harvard Health Publishing Introduction to Mindful Eating - What it is, the benefits, and how to start. The Center for Mindful Eating. Nelson, J. Mindful Eating: The Art of Presence While You Eat.

Diabetes Spectrum , 30 3 , — Retrieved March 8, , from. Nutritional psychiatry: Your brain on food—Harvard Health. Zhang, D. Mindfulness-based interventions: An overall review. British Medical Bulletin , 1 , 41— More in Healthy Eating Stress Benefits of Mindfulness Practices for improving emotional and physical well-being 9 mins.

Weight Loss Emotional Eating How to recognize and stop emotional and stress eating 14 mins. Healthy Eating Healthy Eating Simple ways to plan, enjoy, and stick to a healthy diet 10 mins.

Healthy Eating Organic Foods The benefits of organic food and how to keep it affordable 10 mins. Healthy Eating Cooking for One Improve your health by cooking for yourself 9 mins.

By: VEGA. September - Family Wellness. Gas, bloating, fatigue, nutrient deficiencies, and unpleasant bowel movements are all signs that you may be experiencing digestive upset.

Read on to learn about digestion and the role of mindful eating. When we chew food, the salivary glands are producing saliva, which moistens the food and contains enzymes that begin to break down food so they are in a more easily absorbable form for our body. If you fall into the camp of rushing while you eat — and not chewing enough — you are interfering with the very first step of the digestive process.

And as we know with all pathways and processes, if the first step is done incorrectly, the rest of the process may not be optimal. How can we ensure that each bite is going to be chewed properly? The simplest answer is mindfulness!

Meditation is a human practice that has been in existence for over 5, years. The ancient Vedas of India were the first to document this practice, and others in China and Japan followed shortly after.

With the help of Buddhism, meditation went on to gain popularity worldwide. Mindfulness based meditation practices and Kundalini yoga have many applications in stress, You can learn more about the clinical effects of meditation in my article on stress management.

Mindfulness can also help in the digestion process. This will fully break down the food to a liquid or paste-like consistency so that the rest of the GI system can perform its functions best. When you are sitting down to eat, turn off ALL electronics: computers, cell phones, TVs, etc. or at least have them on silent and out of sight.

Then chew slowly 30 times, take a few deep inhales while you are chewing, even close your eyes for a moment to really focus on taste.

If this all sounds a little too woo-woo for you, I get it. Just try steps 1 and 5: chew your food well and eliminate distractions. If you really want a challenge, try chewing times per bite as recommended in some macrobiotic schools of thought.

I start with having each person take a bite and chew it times, then without swallowing hold the food in their mouth and feel how big those chunks are! I dare you to give it a try. The interesting part about mindfulness is that it must be intentional. Remember, like with any skill, mindful eating is a practice.

Make the best effort that you can to eat mindfully at each meal, and if you are someone that deals with digestive upset, note whether this makes a difference for you. Paige Snyder works at Vega as a Regional Educator.

She is a plant-based nutritionist who specializes in sport performance, stress management, and achieving your optimal weight. Paige is currently completing her Masters in Nutrition from the University of Bridgeport, and loves to develop raw dessert recipes.