Mindful eating: how to build a better relationship with food

How often do you eat your lunch without even noticing the taste? In our fast-paced world, many of us rush our meals, scroll through our phones while eating, and snack without thinking. Our modern way of dining rarely allows us to savour what we’re eating, chew properly, or even notice when we’re full.

“Mindful eating” is a concept that’s getting more attention recently.¹ Though it may sound a little new-age, it’s really just about bringing awareness to how we eat. This simple habit could help us make better choices that benefit our health and well-being. Let’s look at some of the many benefits of mindful eating and how we can easily incorporate it into our lives.

What is mindful eating?

Mindful eating is the practice of being present and paying attention to what you’re eating and how it makes you feel. Instead of rushing through a meal or getting distracted by TV, you slow down and use your senses to fully enjoy your food. This helps you understand when you’re hungry and when you’re full. 

This can involve:

• Putting down your fork between bites
• Chewing each mouthful around 30 times 
• Noticing the aroma, texture, and taste of your food
• Eating in a calm, uncluttered space without screens or too much noise

Focusing on the present moment allows you to pay attention to your hunger. It allows you to think before reaching for more food out of boredom, habit, or stress.

There are many ways to try mindful eating. Some people want a more focused experience and go to a mindful eating retreat, where meals are often eaten in silence. But for most of us, mindful eating can start at home, one step at a time. You don’t have to be silent while you eat. It’s more about slowing down and turning off distractions so you can pay attention to your food and enjoy the moment. 

Health benefits of mindful eating

Eating too quickly can cause more problems than you think. Taking your time at meals doesn’t just help you feel better; it can also help your body work better. 

1. Improves digestion: Ever feel full and uncomfortable after racing through a meal? You’re not alone. Eating too fast is a common habit and can cause indigestion, which can be bad for your body over time.² Eating slowly gives your stomach the time it needs to digest food properly.
2. Helps with hunger cues: It can take up to 20 minutes for your brain to realise you're full.³ So, slowing down helps you understand your body better and avoid overeating.
3. Helps absorb nutrients: When we chew our food well, it’s easier for our bodies to break it down and absorb nutrients. Taking time to eat slowly also helps calm our nervous system, allowing the digestive process to work more efficiently.⁴
4. Reduces bloating: Eating too fast can cause us to swallow excess air, which often results in gas and bloating.⁵ Mindful eating prevents this uncomfortable feeling and can also better support digestion. 

Did you know? Some restaurants even offer special mindful eating events. Dans le Noir, a restaurant with locations across many European cities, offers a unique dining experience where you enjoy your meal in complete darkness. This encourages diners to eat more slowly and better appreciate flavours and textures.

Mindful eating versus dieting

Mindful eating might sound a little like dieting, but they’re very different. Sure, they both involve being aware of the food we eat and our eating habits, but that’s where the similarity ends. Diets can be restrictive and often cause unhealthy relationships with food, and may only be effective for the short term. Research shows that some diets can cause negative eating behaviours and cause people to ignore their natural hunger cues.⁶

Mindful eating, on the other hand, can improve our eating behaviour without any negative guilt. Mindful eating doesn’t require you to give anything up. It just asks that you tune into your body. 

A small study in 2019, published in the journal “Eating and Weight Disorders,” explored how mindful eating affected a group of overweight and obese women.⁷ The research found that mindful eating can help reduce binge eating and promote healthier eating habits. Mindful eating can help us learn when our body is satisfied and full. It’s a simple principle, but listening to our body when we eat is hugely beneficial.

Mental health and the joy of eating 

Mindful eating enhances the enjoyment of food by giving us time to fully engage our senses. When we slow down and pay attention to the flavours, aromas and textures of our food, meals become more than fuel, they become experiences. 

Sharing these moments with others adds another layer of richness. Eating together can spark conversation, laughter, and connection. When we share meals with others, it can strengthen our relationships and give us a sense of belonging. It can also help us appreciate the people we share the food with and the effort behind every ingredient and dish. 

Mindful eating can bring more balance to your day, but so can the foods you choose.

Discover more in Good Mood Food: The Link Between What You Eat and How You Feel.

Simple ways to practice mindful eating

Mindful eating might not feel natural at first, so start small. Perhaps just choose one tip to explore this week. Here are some easy ideas to get you started and make mealtime more mindful. 

• Eliminate electronics: Remove or switch off phones or tablets when eating
• Clear the space: Eat at a clean kitchen or dining table. Remove any clutter or paperwork that might cause a distraction 
• Use your senses: Take time to appreciate the colours, textures, and aromas in the food you are eating
• Rate your hunger: On a scale of one to ten, check in with yourself before and during your meal and notice how your hunger changes 
• Savour each bite: Chew each mouthful 30 times and put down your fork between each bite
• Listen to hunger cues: Before grabbing a second portion or dessert, ask yourself if you are hungry or just eating out of habit
• Serve modest portions: Use smaller plates and bowls to help control portion size. This practice can prevent overeating and reduce waste
• Scheduling time to eat: We're used to planning meetings and events, but making time to eat is just as important. Clear your schedule for 30 minutes or more and focus on eating without multitasking 
• Take time to prepare: Cooking food, even making a sandwich, can be a mindful process. Taking the time to mindfully acknowledge your hunger while preparing your meal is a great first step before sitting down to eat.

Why mindful eating matters

In a culture that encourages us to eat fast and multitask, choosing to slow down and enjoy our food is powerful. Unlike dieting, mindful eating isn’t about rules or restrictions. It’s about building a healthier, more balanced relationship with food. It’s a small choice that can have a positive impact on both your physical and mental well-being. 

Lunch like you're in Italy Long lunch breaks are the norm in many European countries, especially in the south, like France, Spain and Italy. The slower way of eating might be one reason the Mediterranean diet is so healthy. Unfortunately, lunch breaks are getting shorter in places like the UK. But taking your time to eat isn’t just an interesting tradition; it’s good for your body. It can improve digestion, prevent overeating, and make mealtimes more enjoyable.

Mindful eating isn’t just another trend. It’s a habit that can change how we experience food and benefit our health. If you go slow and add a new tip every week, this habit will soon start to feel natural. Why not ask a friend or family member to join you? Making it fun and social will help the habit stick. You could even turn it into a weekly dinner ritual. ‘Slowdown Sunday Lunch’ or ‘Mindful Monday Dinner’. Sharing a meal with loved ones and being fully present with one another is a simple way to make mindful eating the new normal.