How Mindful Eating Can Improve Digestion and Alleviate Digestive Symptoms

Many of us eat on the go, distracted by screens, or while multitasking. We often overlook the importance of how we eat, focusing solely on what we eat (I know, basics aren't sexy). But the truth is, eating hygiene—the way we approach our meals—plays a key role in digestion and can have a huge impact on common digestive issues like bloating, gas, indigestion, and even food sensitivities.

In this post, we will chat about the concept of eating hygiene, why it’s essential for digestive health, and how adopting simple eating habits can help alleviate uncomfortable digestive symptoms.

What is Eating Hygiene?

Eating hygiene refers to the set of practices that promote mindful eating, encouraging proper digestion and nutrient absorption. It’s about how you approach the act of eating. This includes:

• Eating in a calm and relaxed environment
• Chewing food thoroughly
• Avoiding distractions while eating (e.g., watching TV, scrolling on your phone)
• Paying attention to portion sizes and hunger cues
• Giving your body time to digest before moving on to other activities (was anyone else told you had to wait 30 minutes after eating before getting back in the pool?)

When we practice good eating hygiene, we give our digestive system the support it needs to function optimally.

Why Eating Hygiene Matters for Digestion

Digestion starts long before food hits your stomach—it begins in your mouth. It really begins with something called the cephalic stage (looking at your food, smelling your food, interacting with it before you eat), but for this we will say it starts in the mouth. By eating mindfully and adopting good eating hygiene practices, you signal to your body that it’s time to digest. Here’s why this is so important:

1. Chewing and Saliva Production

The process of chewing breaks food down into smaller particles, making it easier for your stomach to process. Chewing also stimulates the production of saliva, which contains digestive enzymes (Amylase) that begin breaking down carbohydrates right in your mouth. This helps reduce the load on your stomach and small intestine, allowing for more efficient digestion.

Poor eating hygiene—such as rushing through meals—means food isn’t chewed properly, putting extra strain on your digestive system. This can lead to symptoms like bloating, indigestion, and gas.

2. Activating the Parasympathetic Nervous System

The parasympathetic nervous system is responsible for the "rest and digest" functions of the body. When we eat in a calm, relaxed state, this system activates, helping our digestive organs function at their best. However, eating in a state of stress or distraction can trigger the sympathetic nervous system (the "fight or flight" mode), leading to poor digestion and uncomfortable symptoms like cramping or acid reflux.

3. Improving Stomach Acid and Enzyme Production

When you eat mindfully and chew thoroughly, your brain signals your stomach to produce stomach acid (HCl) and other digestive enzymes. Stomach acid is essential for breaking down proteins and activating enzymes that help digest food. Rushed or distracted eating can lead to insufficient production of stomach acid, resulting in indigestion, acid reflux, and incomplete digestion, which can cause nutrient deficiencies over time.

4. Preventing Overeating and Bloating

Mindful eating also involves paying attention to your hunger and fullness cues. When you eat slowly, you give your body time to recognize when you’re full, preventing overeating. Overeating, especially when done quickly, can lead to bloating, gas, and discomfort as your stomach struggles to process the excess food. Slowing down and practicing good eating hygiene allows for proper digestion and prevents post-meal discomfort.

How Eating Hygiene Alleviates Digestive Symptoms

Many common digestive complaints—such as bloating, gas, indigestion, and constipation—can be traced back to poor eating habits. Here’s how adopting good eating hygiene can help alleviate these issues:

• Bloating: Chewing food thoroughly and eating in a relaxed state can prevent large, undigested food particles from fermenting in the gut, which often leads to gas and bloating.
• Indigestion: Eating slowly and chewing food properly allows your stomach to produce the right amount of digestive acids and enzymes, helping prevent that uncomfortable, heavy feeling in your stomach.
• Gas: When food isn’t properly broken down in the mouth and stomach, it can ferment in the intestines, producing gas. Proper chewing and mindful eating reduce this fermentation process.
• Constipation: When the digestive system is overwhelmed by large chunks of food or stress, it may slow down, leading to constipation. Eating hygiene helps keep things moving smoothly through your digestive tract.

5 Simple Tips to Improve Your Eating Hygiene

1. Eat in a Calm, Relaxed Environment

   • Avoid eating on the go or while working. Sit down in a peaceful environment, free from distractions like phones or TVs. This activates the parasympathetic nervous system, which helps you digest better.

2. Chew Your Food Thoroughly

   • Aim to chew each bite of food at least 20-30 times. This may seem like a lot, but it makes a huge difference in how well your body can break down and absorb nutrients. It really should be baby food like consistency. 

3. Take Small Bites and Eat Slowly

   • Eating slowly gives your body time to signal fullness, helping you avoid overeating. It also gives your digestive system time to process food properly, reducing the likelihood of bloating or discomfort.

4. Practice Deep Breathing Before Meals

   • If you’re feeling rushed or stressed, take a few deep breaths before eating - make your exhales longer than your inhales. This will help calm your nervous system, allowing your body to enter "rest and digest" mode for optimal digestion. 

5. Be Present During Meals

   • Focus on the flavors, textures, and aromas of your food. Mindful eating not only enhances your enjoyment of food but also signals to your brain that it’s time to support digestion (That cephalic phase I mentioned earlier).

Conclusion:

Improving your eating hygiene can make a huge difference in how you digest your food and how you feel after meals. By slowing down, chewing thoroughly, and eating mindfully, you can alleviate common digestive symptoms like bloating, gas, and indigestion while also supporting better nutrient absorption.

Sometimes it really is as simple as the basics!