Mindful Eating

Simple techniques for better digestion and wellbeing.

Many of us eat quickly, distractedly, and on the go — often without even realizing how much or how fast we're eating. Yet, how we eat is just as important as what we eat. Mindful eating is a powerful practice that reconnects us to our food, our bodies, and our digestion.

By slowing down and tuning in, we can improve not only our health, but also our relationship with food and each other.

Here are 7 simple but transformative mindful eating techniques that support optimal digestion and overall wellbeing.

1. Begin with Gratitude

Taking a moment to express gratitude before eating may help shift the nervous system from “fight or flight” into “rest and digest.” This state, governed by the parasympathetic nervous system, is essential for efficient digestion and nutrient absorption.

Whether you silently thank the soil that grew your food, reflect on your body's ability to nourish you, or simply pause in appreciation, this small ritual can have a big physiological impact.

Try this: Before your first bite, close your eyes, place a hand on your belly or heart, and say a simple thank you.

2. Take a Few Deep Breaths

Just 3–5 deep, intentional breaths before a meal can calm the body and prepare it for digestion. Deep breathing supports a calming effect that may reduce acute stress responses, activates the vagus nerve, and promotes saliva and digestive enzyme secretion.

Try this: Inhale through the nose for 4 seconds, hold for 4, exhale slowly for 6. Repeat 3 times.

3. Chew Thoroughly

Digestion begins in the mouth — not the stomach. Chewing mechanically breaks down food and mixes it with saliva, which contains enzymes that start breaking down carbohydrates and fats.

When we chew thoroughly, we:

• Reduce digestive workload on the stomach and intestines

• Enhance nutrient absorption

• Eat more slowly, supporting natural fullness cues

Try this: Aim for 20–30 chews per bite. It may feel unnatural at first, but your body will thank you.

4. Put Down Your Fork Between Bites

This simple habit naturally slows down the eating pace, encourages full chewing, and prevents overeating.

Why it works: When we pause between bites, we give the body time to signal satiety — which typically takes about 20 minutes from the start of a meal.

Try this: After each bite, place your fork down and rest your hands. Pick it up again only after you've fully chewed and swallowed.

5. Sit Up Straight — and Stay Seated

Your posture directly affects digestion. Sitting upright (rather than slouching or reclining) supports the esophagus and stomach to work with gravity, encouraging smooth movement of food through the digestive tract. Additionally, this shows your body that you aren’t in a threatened state, which helps keep you in a parasympathetic state. Pro tip: pretend like you have a tail extending from the base of your spine — then don’t sit on it!

Good posture also enhances deep breathing, further aiding parasympathetic activation and calm digestion.

Try this: Sit with your feet flat on the floor, shoulders relaxed, and spine tall. Avoid lying down or eating while walking or standing.

6. No Screens, No Scrolling

Distractions like phones, TVs, and laptops pull your attention away from the experience of eating. This can lead to mindless overeating, indigestion, and reduced satisfaction.

A 2013 study even showed that people who ate while distracted ate significantly more at later meals, suggesting that screens impair both memory and satiety.

Try this: Turn your phone on “Do Not Disturb” and place it face-down, out of sight. Create a calm environment where your meal is the main focus.

7. Savor Every Bite

When you truly enjoy your food, you activate anticipatory digestive responses — supporting saliva and enzyme secretion. Pleasure and digestion are biologically linked. The more you enjoy your meal, the better your body processes it.

This concept was demonstrated in a small but fascinating Yale study on milkshakes and ghrelin, the "hunger hormone." Participants were given the same milkshake, but one group was told it was a decadent, indulgent shake, while the other was told it was low-fat and sensible. Surprisingly, only those who believed they were consuming the indulgent shake showed a significant drop in ghrelin — indicating greater satisfaction and physiological fullness.

Moral of the story: Your perception of the meal appears to affect your hormones and hunger levels. Mindful enjoyment truly nourishes on every level.

Try this: Notice the textures, flavors, aroma, and colors of your food. Eat slowly.

Bonus Tips for Mindful Eating

Want to take it further? Here are a few additional practices:

• Eat in a calm environment: Avoid eating in high-stress or loud surroundings whenever possible.

• Use all your senses: Observe the color, aroma, and feel of your food before tasting.

• Check in with hunger/fullness cues: Rate your hunger before and after a meal on a scale of 1–10.

• Limit multitasking: Treat your mealtime as a ritual, not a side activity.

• Create ambience: light a candle or put on a relaxing music playlist.

Final Thoughts

Mindful eating isn’t about perfection — it’s about presence. By simply slowing down and tuning in, you can support your digestion, nourish your nervous system, and transform meals into moments of connection and care.