Do you find yourself rushing through a meal or sitting and savoring every bite? Does eating feel like a chore or a much-needed break? Paying attention to how you eat your food can have a huge impact on how you feel. In fact, you can improve digestion, satisfaction, and even appetite control just by slowing down. Below are my top three reasons to eat more slowly — and how you can start implementing more mindful eating today!  

1. Food Tastes Better

Food becomes more satisfying when you eat slower. Imagine eating a cookie very fast versus very slow. Eating it slowly allows you to experience all the flavors in the cookie. It allows you to be present and truly enjoy the cookie. The good news is this works for any food – not just cookies. If you want to get more pleasure from your eating experience, try slowing down.

2. It’s Easier to Stop Eating When You’re Full

Knowing when to stop eating and accessing when you are full is so much easier when you eat slowly. It takes time for the body to fill up and alert your brain to when you are full. If you are speeding through your meal, you’ll likely miss this cue. Eating slower is one of the best strategies for eating a healthy amount of food at each meal – not too much and not too little for your body.

3. Digestion Works Better 

Digestion occurs best when the body is in a rested state and ready to receive food. This won’t happen optimally if you aren’t taking your time at mealtime. Eating fast or always on the go can lead to indigestion and poor absorption of nutrients. For optimal digestion, its important to slow down and thoroughly chew your food. This can be the difference between bloating after a meal or not — try it and see what results you experience.

 Simple Ways to Start Eating More Mindfully Today

The bottom line is that how you eat your meals (distracted vs. present, fast vs. slow) is just as important as what and when you eat your meals. The emotional state you are in while eating can dictate if your digestive system is turned on or off. These changes can be surprisingly hard to make, so it’s best to start slow and realistic — and go from there. Which one to two of the following practices will you commit to trying for the next week?

1: Get into “Rest and Digest” Mode

Take a few deep breaths or pause before eating. This will help put your body into a more relaxed state for optimal digestion. It can also help to eat while sitting at a table, in a chair and from a plate. Basically, try to get out of the habit of eating on the go or while doing other tasks.

2: Chew, Chew, Chew

Chew each bite 20 – 30 times before swallowing. You want your food to be an applesauce consistency before it gets to your stomach. 

3: Stay Present

Really enjoy your food and minimize distractions while eating. This keeps us in rest and digest, and helps us recognize fullness cues better so you’re less likely to overeat.

4: Slow Down

Eat over a 15 – 30 minute period. This is one of the hardest changes to make, especially if you’re pressed for time or are a naturally fast eater. I find it helps to schedule meals into my day, put my fork down between each bite, and wait until you have swallowed your food before putting more into your mouth.

Happy mindful eating!