It used to be the summer of the sassy girl. Now, TikTok has spoken, and we’re all shedding our attitudes to be very reserved, very careful, very classy, and very respectful, ready for fall.
It’s a funny trend, but when it comes to nutrition, it can have real health benefits, according to registered nutritional therapist Catherine Jeans. It all comes down to conscious eating.
“Mindful eating means being more conscious of what we put in our mouths and what we consume, and also being aware of how we eat when we eat,” Jeans said. Newsweek“It allows us to better understand when we are feeling full, how well we have chewed, and when it is time to put down our silverware and stop eating.”
Mindful eating is a nutritional strategy with historical roots. In the past, health enthusiasts encouraged chewing each bite a certain number of times before swallowing to improve digestion.
The modern iteration of mindful eating has more connections to meditation, grounding, and therapeutic practices—strategies that may be familiar to those suffering from anxiety or dissociative disorders, where individuals interact with the outside world to achieve a state of calm.
Similarly, mindful eating is a nutritional strategy that prioritizes engaging with the senses, eating slowly, and focusing on the process of eating. A mindful eater might ask themselves questions like: What does my food look like? What does it smell like? How does it feel in my mouth? What is its temperature, texture, taste?
Mindful eating also involves chewing slowly, thoughtfully, perhaps even timidly, away from screens or distractions, ideally surrounded by loved ones.
Many of us eat quickly when we’re distracted or stressed, Jeans said.
“We live in a fast-paced world and do everything very quickly, including eating,” she said. “It’s one of the biggest issues I see in hundreds of my clinic clients and a major contributor to IBS symptoms. [irritable bowel syndrome] and other intestinal problems.
“When we eat quickly, it’s usually because we’re doing other things at the same time, we’re usually in a very stressed state. If we’re sitting at our desk and an email comes in that makes you feel stressed, your body doesn’t prioritize the need to secrete digestive enzymes and other substances that are needed for good digestion. Everything prioritizes the stress response, diverting blood away from your digestive system.”
The stress response is a physical state where the body is fueled by stress hormones like adrenaline and cortisol. We may feel more tense, alert, reactive or on edge, and our body prioritizes sending energy to muscle groups that can help us when danger arises.
This means that our digestive systems may not be prioritized, which is why many nutritionists recommend aiming for a state of rest and digestion when eating. Moving more slowly and calmly can help activate this state, also called the parasympathetic nervous system.
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According to Jeans, chewing slower not only helps us feel calmer, it can also improve our digestion.
“When we eat slower, we are more likely to chew better, and that is the first stage of optimal digestion,” he said.
“When we eat quickly, we often don’t chew well, which means mechanical digestion doesn’t happen in the mouth, and larger food particles go into our stomach and intestines, making it harder to extract all those valuable vitamins, minerals, and macronutrients.”
This can also lead to digestive upset, he explained, which can “lead to digestive discomfort such as bloating, gas, and cramping.” He also added that this can “reduce intolerance reactions to foods” and “support a healthier balance in the gut microbiome.”
Mindful eating can even help with portion control and weight management.
“It takes time for our satiety hormones and signals to kick in,” says Jeans. “If we eat too quickly, we may not realize when we’re full.”
“[With mindful eating,] “We can get better at portion control because we are more aware of when we are full.”
Eating socially is another component of mindful eating that is both enjoyable and beneficial, Jeans said, adding: “When we eat socially, we tend to eat slower because we’re chatting and taking our time with our food.”
Mindful eating isn’t for everyone. Research on its effectiveness is mixed, and a 2022 review concluded that a personalized approach should be taken when deciding whether to use mindful eating strategies.
Neurodivergent individuals may have difficulty eating with these techniques and may instead benefit from “being more mindful of what you put on your plate,” Jeans said.
For people with eating disorders or eating disorders, “mindful eating is not an immediate priority,” she added.
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References
Tapper, K. (2022). Mindful eating: what we know so far, Nutr Taurus 47(2):168-185. https://doi.org/10.1111/nbu.12559