Mindful Eating: Why It's Important & How to Practice It
- Donna Strickland
- Jun 28
- 3 min read
Mindful: to be conscious or aware of something; focusing one's awareness to the present moment, especially as part of a therapeutic or meditative technique.
You have more than likely heard the word "mindful" before, but in conjunction with eating? That may be new to you! Eating mindfully has been studied broadly and is supported by vast amounts of research (links included at the bottom of this page). But what does it mean? Let's start with the gut-brain axis.
The brain is connected to the enteric nervous system via the vagus nerve. This branch of the nervous system regulates much of the digestive process & controls the GI tract. This connection from the brain to the body is what we call the gut-brain axis. When the body experiences chronic stress or anxiety, the brain alters gut function, creating something known as gut dysbiosis. This imbalance and poor function leads to gut symptoms or IBS (irritable bowel syndrome). Living in a state of constant anxiety, reliving high-stress situations over and over again in our minds, dwelling on past trauma or painful experiences, consuming stressful media (thriller or horror movies, scary books, crime podcasts, etc.) — all of these things contribute to our gut health. Who knew?
Living in a way that intentionally avoids these triggers is contradictory to the modern world — one that is fast-paced, with rushed meals, overwhelmed minds and to-do lists. We rely on "fast" food and thereby become separated from preparing our meals. We rarely sit down as a family and enjoy a meal together without phones present — when was the last time we looked one another in the eye from across the dinner table? These seemingly unimportant decisions reduce stress within our nervous system and improve mental clarity. A calm nervous system allows us to enjoy our meals and enhances satiety — the brain and body are able to communicate more effectively to alert fullness — which then improves physical health by prioritizing the gut-brain axis. When the brain is happy, the gut is healthy. When the gut is healthy, the brain is nourished!
How do we practice mindful eating in our daily lives? Regulate your nervous system: prioritize sleep, focus on slow & deep breathing, loosen your shoulders, unclinch your jaw, slowly savor every bite of your food, minimize sources of chronic stress, regulate screen time/scroll time & remove from your routine completely in the hours leading up to sleep, implement chiropractic care. Prioritize cooking your meals at home and include your children in the process (yes, even if it slows you down — that's the goal!). Soak in family time at the dinner table — turn on soft music while cooking & eating, have dinner by candlelight to calm the atmosphere of your home, or eat outside when the weather permits (bonus points if you are barefoot and in the sun!). Eat with intention: focus on whole, nutrient-dense foods and visualize how the quality of your food aids in healing your body. Eat foods as close to their natural form as possible, with the least amount of processing — just how God created them to be eaten. This allows your body to communicate satiety effectively, rather than being dismissed by high-calorie, nutrient-devoid foods. Pay attention to how different foods make you feel. Do you repeatedly feel tired or sluggish after a certain meal? Or energized after a protein-rich dish? Do you feel bloated after having processed dairy? Listen to your body — our bodies are so intricately intelligent, every symptom we experience (good or bad) is a communication tactic. With every hunger cue, signal of fullness, moment of irritability (aka hangry), or lightheadedness and nausea from skipping meals, our bodies are nudging us towards balance.
We were created intricately, with intention. Made in the image of God, our bodies were created to know and communicate to us what He did and did not design us for. Trust in the God who knit you together in great detail, designing your body to be fueled from the right foods. When we trust that His design is perfect, we can live with security that our bodies want to function correctly — we only need to give it the right tools.
Trust in the LORD with all your heart, and do not lean on your own understanding. Proverbs 3:5
Research supporting the efficacy of mindful eating for overall health: