Could this be the Secret to Balanced Eating and a Happy Gut?
If you often eat while working, using your phone, or watching TV, you may hinder your body's ability to digest food effectively or tune in to your appetite. Eating while distracted or stressed can increase the likelihood of overeating and making unhelpful food choices.
With the rise of remote work, separating work from eating habits has become increasingly difficult. Even in office settings, people commonly work through lunch breaks and eat at their desks. Is this the same for you?
In my work with clients, I've seen how mindful eating can help to transform their relationship with food and lead to lasting improvements in eating behaviour.
Consuming food without distractions, eating with awareness, and taking pleasure in food can make a significant difference to your eating behaviour and the state of your digestive system.
If you struggle with bloating, gas and irregular bowel movements, learning to eat mindfully can play a role in reducing these symptoms. Although this approach sounds simple, it is rare in today's fast-paced world where on-the-go eating is the norm.
How Does Mindful Eating Help?
Research shows that mindful eating enhances satisfaction and reduces the tendency to ignore our body's signals when we are full. When we follow rigid food rules instead of listening to our hunger cues, we are more likely to experience persistent cravings and binge eating episodes.
A 2018 study found that people who ate while watching TV or scrolling on their phones were more likely to snack later compared to those who ate without distractions. The study concluded that recalling recent meals helps to register satiety and prevent further consumption.
Another study highlighted that mindful eating helps manage weight effectively without traditional dieting. By being present during meals, you can improve your digestion, reduce bloating, and enhance overall satisfaction, which reduces the desire to overeat.
Where to Begin?
Start by mindfully eating just one meal. Sit down and eat it slowly without any distractions. Pay attention to your appetite throughout the meal. Notice the taste, texture, colour, and aroma of your food. At the end of the meal, check in with your appetite again. Do you feel full, satisfied, or still hungry? Take a moment to reflect on how your body feels.
I discuss this in greater detail in my upcoming book on overcoming binge and emotional eating, due to be published this autumn.