Mindful eating turns meals into a nourishing, enjoyable experience. By slowing down and tuning in, you can build healthier habits, feel more satisfied, and enjoy every bite along the way.
How to eat more mindfully
In our fast-paced world, eating often becomes a rushed, distracted activity. Mindful eating is a simple yet powerful way to slow down, reconnect with your food and tune into your body. It’s about being present during meals—noticing hunger cues, savouring flavours and paying attention to how food makes you feel, without judgement.
WHY PRACTICE MINDFUL EATING?
- Studies suggest that eating mindfully can:
- Help regulate appetite and improve digestion
- Support a healthier relationship with food
- Make meals feel more satisfying with less effort, reducing overeating
HOW TO EAT MORE MINDFULLY:
1. SLOW DOWN
Chew your food well and put your cutlery down between bites. Slowing down gives your body time to release fullness hormones and signal to your brain when you’re satisfied.
2. MINIMISE DISTRACTIONS
Put your phone or laptop away and let mealtimes be a mini break from tech and notifications. Relax and enjoy your food in the moment.
3. CHECK IN WITH YOUR BODY
Notice what it feels like to be comfortably full and stop there. It takes about 20 minutes for fullness signals to reach your brain. You can always eat more later.
4. DISTINGUISH BETWEEN PHYSICAL VS EMOTIONAL HUNGER
Ask yourself: has this hunger built gradually, or did it come on suddenly? Do you crave a specific food, or would any food satisfy you? Emotional hunger often comes suddenly and drives cravings for particular foods. But note that emotional eating is very common and normal. Recognise it without judgement and honour it with balanced, satisfying snacks (like fruit and nuts; Greek yoghurt, berries and nut butter or an INDI Gut Bar).
5. SAVOUR YOUR FOOD
Take time to recognise how your food tastes - what is the flavour, the texture, the smell?
6. ADD IN NOURISHING FOOD
Focus on adding in more nutritious foods to your plate that are going to give you energy and feed your gut microbiome!
7. BALANCE NOURISHMENT AND JOY
Fill most of your plate with nutritious foods that energise and nourish your body, while also adding something that brings you joy, without labelling foods as “good” or “bad.” All foods can fit in a plant-rich, varied diet.
