Mindful Eating - Why HOW we eat is just as important as WHAT we eat

 
 

Maybe you’re a fast eater, always first to finish your plate or eat so fast it barely touches the sides? Perhaps you always multitask; eating whilst working, writing emails, watching TV, checking social media or the news? Or perhaps you often overeat, or experience bloating or nausea after meals?

I am going to take you through why mindless eating might be causing you problems and what you can do about it.

The process of digestion begins before food even enters our mouth. The first phase of digestion, called the cephalic phase, is really important for signalling to our body and digestive system that food is coming so we can digest, absorb and metabolise food and nutrients effectively. This initial phase, when we think about food and when it enters our mouth, also seems to play a role in appetite and satiety (feeling of fullness). So, when you are cooking or you smell tasty food and you begin to salivate and your tummy starts rumbling, this is whats happening – the cephalic phase of digestion and your body getting ready to receive food.

When we eat, we mechanically break down food by chewing it, but we also start to break it down chemically by mixing it with enzymes in our saliva. Chewing and our salvia also send chemical messages to alert our stomach and liver that food is arriving.  

When we don’t chew our food enough, it can really affect the rest of our digestive tract; it may not produce enough of the enzymes needed to fully break down our food properly and this could lead to problems, including:

  • indigestion

  • heartburn

  • acid reflux

  • cramps

  • bloating

  • gas

  • diarrhoea

  • nausea

  • malnutrition

Mindless eating can also lead to overeating leading to uncomfortable fullness and bloating, and weight gain.

Effective digestion is particularly important in IBD where inflammation may be impacting absorption sites in the small intestine (Crohns) or when food is moving through more quickly (Crohns and Colitis). We want to give our intestines the best chance of accessing the nutrients in the food we are eating and the mechanical and chemical breakdown of food helps this happen effectively.

So next time you eat a meal think about the following tips:

  1. Be present when preparing food and take in the smells as its cooking to trigger the cephalic phase of digestion.

  2. Avoid distractions when eating, like phones, screens, emails, and avoid eating on the go where you can.

  3. Try to eat when you're relaxed, sitting at a table and in an upright position.

  4. If you’re feeling a little stressed take some big deep belly breaths before each meal to help relax you into "rest and digest" mode

  5. Focus on the smells, different textures and different taste sensations as you are eating – not only will this help with digestion but it will also enable you to fully enjoy and appreciate your meal.

  6. Chew thoroughly, even more liquid meals like soups and smoothies, to mechanically break down the food but also to allow saliva to mix well with the food so it's enzymes can start the breakdown of food further. Aim for about 20 - 30 chews per mouthful.

  7. Put your knife and fork down between mouthfuls and do not pick them back up again to load your next mouthful until you have thoroughly chewed and swallowed the previous one (this is a great practical way to slow down eating).

I have written a free e-book to help you find a way forward for your everyday life with Inflammatory Bowel Disease. Whether you are right at the beginning of your journey with IBD or have been living with your condition for years and feel like you have tried almost everything, there are things you can do everyday, beyond the medication you are taking, to help you take back control.

Clemmie Macpherson