You’re Not Just What You Eat—You’re also HOW You Eat

Meya Sol
May 5
3 min read

You might be eating all the right things—organic, balanced, nutrient-packed meals—but the truth is, it’s not only just what you eat that matters. It’s also how you eat.

Mindful eating is a simple yet powerful practice that helps bring your body back into harmony. When we slow down, breathe, and really tune in during meals, we activate the body’s natural ability to digest, absorb, and thrive.

This isn’t about rules or perfection—it’s about presence. It is a powerful practice that can improve your digestion, enhance your relationship with food, and support overall health.

Mindful eating for digestion
Improve digestion naturally
How to eat mindfully

Here are some key strategies and tips to help you practice mindful eating and improve your digestion:

1. Eat Without Distractions

Focus solely on your meal by avoiding distractions like phones, TV, or work. This allows you to tune in to your body's signals of hunger and fullness.
Eating without distractions helps you become more aware of how much you're eating and helps prevent overeating.

2. Slow Down and Chew Thoroughly

Chew your food thoroughly (aim for 20-30 chews per bite). This not only helps break down the food mechanically but also activates the digestive enzymes in your mouth.
Enjoy the flavors, textures, and smells of your food. This makes the meal more enjoyable and helps your body prepare for digestion.

3. Pay Attention to Hunger and Fullness Cues

Listen to your body and eat when you're truly hungry. Pause during your meal to assess if you're still hungry or if you're satisfied.
Stop eating when you’re full (not stuffed). It takes about 20 minutes for your brain to register fullness, so slow down and check in with your body halfway through your meal.

4. Engage All Your Senses

Notice the colors, textures, and aroma of your food before you start eating. By engaging all your senses, you become more aware of the meal, which can improve digestion and enhance enjoyment.
If you are making your meal, serve it in a visually appealing way, as my step-mom always says: "We first eat with our eyes".

5. Practice Gratitude Before Eating

Take a moment to express gratitude for your food. Whether it’s a moment of silence, a prayer, or just mentally acknowledging the food, where it came from and/or who made it. It can help you become more present and focused.
Even a cup of coffee or tea can be an opportunity to pause and give thanks.

6. Use Smaller Plates and Serve Smaller Portions

By serving smaller portions, you’re less likely to eat more than you need. This can help with portion control and prevent overeating, leading to better digestion.
Smaller plates can also trick your mind into thinking you're eating more, which can reduce the chances of overeating.

7. Take a Walk After Eating

A gentle walk after meals helps to stimulate digestion by encouraging the stomach and intestines to function properly.
Avoid lying down right after eating as it can disrupt digestion and lead to discomfort like acid reflux.

8. Incorporate Probiotics, Prebiotics and/or digestive enzymes for Gut Health

Probiotics (found in yogurt, kefir, and fermented foods like sauerkraut) support healthy gut bacteria, which plays a huge role in digestion.
Prebiotics (found in foods like garlic, onions, bananas, and whole grains) help nourish and support beneficial gut bacteria.
Digestive Enzymes help break down food into smaller molecules, making it easier for the body to digest and absorb nutrients.

Mindful eating is about being present and intentional with your food choices. By tuning in to how you feel before, during, and after eating, you can improve digestion, increase nutrient absorption, and create a healthier relationship with food.

Small adjustments like chewing slowly, practicing gratitude, and focusing on hunger cues can make a huge difference in both your digestion and overall well-being.