Learning how to eat slower and transforming your eating habits can lead to a healthier, more fulfilling way to fuel yourself.
Ever find yourself scarfing down a meal without even tasting it, only to feel uncomfortably full afterward?
Whether we’re relaxed at our dining table or on the go in the car, eating quickly has become a common habit. Aside from stealing the joy out of eating, it’s also a habit that takes a toll on digestion and overall well-being.
Let’s slow it down.
Practicing mindful eating and savoring each bite might just be the key to not only enjoying our food more but also getting more out of it nutritionally. Let’s explore how you can transform your eating habits for a healthier, more fulfilling way to fuel yourself.
Bite by Bite: Understanding Mindful Eating
Do you savor each mouthful of your meals? Or do you tend to quickly clean your plate so you can get on to the next daily to-do?
If you’re like most people, you likely don’t have the time (or patience) for a long leisurely lunch every day. But, research shows that rushed eating (especially when we’re at work or at school) can lead to nutrient deficiencies, stress, and digestive problems.
Mindful eating may be the answer. Mindful eating is about being fully present during your meals. With this practice, we eat slower and more deliberately, paying attention to the colors, smells, textures, and flavors of each bite. It means appreciating your meal without distractions and listening to your body’s hunger and fullness signals. This practice encourages a deeper connection with your food and can lead to healthier eating habits in general.
In contrast, mindless eating happens when we consume food without paying attention to the act of eating (often while multitasking or eating on the go). This can lead to overeating, poor digestion, and a lack of satisfaction from our meals. Mindful eating, on the other hand, allows us to truly enjoy our food while offering tons of health benefits.
How Eating Slower Helps Digestion
Want a healthy digestive system, calm mind, and better energy? The strategy to living optimally could be as simple as eating more slowly. Here’s how taking your time with each bite can enhance your digestion and overall health:
> Improves Saliva Production
Chewing food thoroughly increases saliva production, which is crucial for beginning the digestive process. Saliva contains enzymes that start breaking down food in your mouth, making it easier for your stomach to handle. This means you’re able to extract more nutrients from your food, leading to better nutrition and health.
> Decreases Digestive Strain
When you eat slower, your stomach has time to signal to your brain that it’s receiving food. This then gives your brain time to catch up and send signals back when you’re full. Rather than mindlessly overeating (and feeling way too full), you’ll only eat what you really want and give your digestive system the time and space to work more efficiently. This reduces digestive strain to prevent discomfort and potential digestive disorders.
> Reduces Bloating and Gas
Eating quickly can cause you to swallow air along with your food. Hello, bloating and gas! To avoid feeling like a balloon after your meals, try eating slower. More mindful eating minimizes the amount of air you swallow and reduces these uncomfortable symptoms.
> Improves Nutrient Absorption
When you chew your food thoroughly, it breaks down into smaller pieces. This simple act has a huge impact on how easy it is for your digestive system to absorb nutrients. When your digestive system works more efficiently, you’re more likely to get the maximum nutritional benefit from the foods you eat.
> Signals Hunger and Fullness Hormones
Eating slowly gives your body time to release the hormones that signal fullness, such as leptin. This helps prevent overeating and makes it easier to maintain a healthy weight. This way, you’re more likely to feel satisfied with smaller portions, which is beneficial for both your BMI and your health.
> Enhances Gut-Brain Connection
Slowing down your eating improves the communication between your gut and brain in a big way. This connection is vital for regulating digestion and recognizing hunger and fullness cues. But, it doesn’t happen instantly. It can take 15-20 minutes for your stomach to communicate to your brain that you’ve had enough. When we eat quickly, we can easily overeat before those 20 minutes are up. But with a slower eating rate, the body has more time to recognize fullness, and the gut-brain connection becomes stronger.
Other Benefits of Eating Slower
Beyond the basic physiological benefits of eating slowly, there are other bigger-picture benefits you can look forward to:
> Weight Management and Portion Control
Could more chews be associated with a smaller waistline? The research says yes. As we’ve learned, slower allows your brain to catch up with your stomach, making it easier to recognize when you’re full. This helps prevent overeating and supports weight management by naturally reducing portion sizes.
But beyond portion control, eating slowly can also impact your metabolism and overall relationship with food. Studies have shown that individuals who eat slowly tend to have a more balanced metabolism, which is crucial for maintaining a healthy weight. By giving your body time to properly process food, you’re not only preventing overconsumption but also promoting more efficient calorie usage. This means that your body can better convert food into energy, rather than storing it as fat.
Eating slowly can help regulate blood sugar levels. Rapid eating can cause spikes in blood sugar, leading to energy crashes and increased hunger later on. By pacing your meals, you allow for a more gradual release of glucose into the bloodstream, maintaining stable energy levels and reducing the risk of cravings. This stability is not only beneficial for weight management but also for overall health, particularly for those at risk of developing diabetes.
> Enhanced Taste and Satisfaction
When you take the time to savor each bite, you enjoy the flavors and textures of your food more fully. This heightened enjoyment can make meals more satisfying and reduce cravings for unhealthy snacks between meals.
Eating slowly and mindfully also has psychological benefits. By creating a positive eating environment, you can reduce stress and anxiety related to food. This calm and enjoyable experience can lead to healthier eating habits and a more balanced approach to nutrition. And when you fully enjoy your meals, you’re less likely to feel deprived (and therefore less likely to feel the temptation to indulge in unhealthy snacks).
Perhaps most importantly, savoring each bite can improve your relationship with food. Mealtimes are so much more than a chore that keeps your body functioning. Slowing down can help turn any meal or snack into a moment of calm, joy, and mind-body nourishment. This shift in perspective can lead to a more mindful and appreciative attitude toward food – and will likely inspire you to make better food choices for your overall well-being.
> Reduced Stress and Anxiety Related to Meals
If you’re someone who feels stress and anxiety related to food and eating, taking a slower approach can help.
When you focus on the sensory experience of eating, you’re more in tune with your body’s hunger and fullness signals. You don’t need to worry about cleaning your plate or feeling deprived – you simply need to focus on building a healthy relationship with food, and appreciating the nourishment and pleasure food provides.
9 Tips to Eat Slower
Eating slower isn’t always easy, especially in a busy world. However, these tips can help you develop the habit:
1) Set a Calm Eating Environment
Create a peaceful space for meals, free from distractions like TV or smartphones. A calm environment allows you to focus on your food and enjoy your meal.
2) Chew Thoroughly
Aim to chew each bite around 20-40 times. This will feel like a lot at first, but give it a try! This breaks down the food into smaller pieces, aiding digestion and giving your brain time to register fullness.
3) Take Smaller Bites
Smaller bites are easier to chew thoroughly and slow down the pace of your eating. This simple change can make a big difference in how you digest and enjoy your food.
4) Put Down Your Utensils Between Bites
Putting your utensils down between bites forces you to slow down and can help you focus on the flavor and texture of your food. This practice also gives your brain time to process signals of fullness.
5) Try Chopsticks
Using chopsticks to eat your meals can significantly reduce the amount of food in each bite and slow down your eating rate. Plus, it’s a fun skill to learn that challenges your brain.
6) Savor Each Bite
Take time to appreciate the flavors, textures, and aromas of your food. Mindfully savoring each bite can enhance your eating experience and make meals more satisfying.
7) Drink Water Between Bites
Taking sips of water between bites can slow down your eating pace and support digestion. It also helps you stay hydrated and make you feel fuller with less food.
8) Set a Timer
Using a timer can help you pace your eating. Start with a goal of extending your meal to 20-30 minutes and gradually increase this time as you become more accustomed to eating slowly.
9) Practice Mindful Breathing
Take a few deep breaths before and during your meal to relax and center yourself. Mindful breathing can enhance your focus on eating and help you slow down.
Slow Eating: Overcoming the Challenges
Eating slowly is a simple habit, but that doesn’t mean it’s easy – especially if you were raised to always clean your plate or eat as quickly as possible.
For example, hunger and cravings can make it difficult to eat slowly. By planning your meals and snacks, however, you can avoid extreme hunger and the unintentional overeating that usually follows. Choosing nutrient-dense foods that keep you fuller longer can also help reduce the urge to eat quickly. Remember, it’s okay to indulge occasionally, but do so mindfully and savor each bite!
Social situations and eating out can also be a challenge for mindful eating. Try to choose restaurants that offer healthier options and control portion sizes by sharing dishes or taking leftovers home. Sharing-style, tapas, or small plate restaurants can also help naturally slow down the eating process. Use the power of good conversation to slow down your eating pace and be mindful of your hunger and fullness cues.
Long-term Strategies for Slow Eating Success
Let’s make mindful eating a lifetime habit. Here are a few tips to set yourself up for success:
> Track Your Progress
Keep a journal or use a habit tracking app to track your slow eating progress. Note how you feel after meals, any challenges you face, and what strategies work best for you. Tracking your progress may seem insignificant, but it can help you stay motivated and make necessary adjustments to make this approach work for you.
> Create a Supportive Environment
Everything is easier with helpful friends. Surround yourself with supportive friends and family who encourage mindful eating. Share your goals with them and ask for their support in creating a healthy eating environment. You may even inspire them to start eating slow, too!
> Set Realistic Goals
Set achievable goals for your mindful eating journey. Start with small changes and gradually build on them. For example, if 20-30 chews per bite is too much, start with 10-15. Remember to celebrate your successes and be patient with yourself as you develop these healthy new habits.
Mindfully Eat Your Way to Better Health
Breathe, chew, swallow, repeat. Mindful eating is a simple habit anyone can try, but it does take some practice and patience. Once you slow down to a healthier pace, you can look forward to better digestion, balanced metabolism, increased energy, more joyful meals, and improved overall well-being.
Want to go one step further? A personalized nutrition plan from our AlignLife functional nutritionists can make reaching your health goals even easier. Through functional lab tests, we’ll take the guesswork out of choosing the best foods to help you overcome stubborn symptoms, lose weight, or reach your optimal health.
Reach out to your local AlignLife Center today to find out how!
