How mindful eating can boost your mental and physical health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
We're all guilty of eating on the go or in front of our computers sometimes, but slowing down to eat mindfully can have some big benefits for your health and wellbeing.
POV: You’re munching on chips while you’re gripped by your favorite TV show. Before you know it, the show is over and your chips are gone — but you don’t really remember finishing them. Sound familiar?
Enjoying your favorite treats every now and then can be a fun part of a self-care practice, but if you’re not even present while you're eating them (or any food for that matter), chances are they aren’t doing much for your mental or physical health.
Changing how (not what) you eat can help you find a balance and deeper pleasure in your food. Which is where mindful eating comes in. This practice can help you create more positive eating habits that can support your overall wellbeing. So whether you're eating a brownie or a salad, here’s how to get more out of your mealtimes.
What is mindful eating?
Mindful eating doesn’t mean you’re dieting or restricting what food you eat, but experiencing the joy of eating in a more conscious and present way.
The practice takes its habits and inspiration from mindfulness—dating back thousands of years in Hindu and Buddhist cultures—which involves bringing your full attention to the present moment and checking in with your thoughts, feelings, environment, and body in a gentle, non-judgmental way.
When it comes to food, this means paying close attention to what you’re eating, how you’re eating, and how your body feels. Rachael Hartley, RD, LD, certified intuitive eating counselor and author of “Gentle Nutrition” shares that “[Mindful eating] isn’t just bringing awareness to the sensory experience of eating, like the taste, smells, and textures of food, but also noticing thoughts and bodily experiences, like hunger and fullness levels.”
Noticing your thoughts and feelings and observing them without judgment can help you slow down and make eating a more intentional, enjoyable experience. (Struggling to stay present in all areas of your life? These tips can help).
5 benefits of mindful eating
The act of simply enjoying the food we love even more is a great reason to try mindful eating. But it can actually have far reaching benefits for both our physical and emotional health as well. Here are five you should know about.
1. Mindful eating may help with digestive issues
Taking the time to chew your food thoroughly and eat slowly can help improve digestion and gut health. Hartley says that mindfulness techniques, including mindful eating, can actually be helpful in reducing the symptoms of irritable bowel syndrome (IBS).
IBS is a common gastrointestinal disorder that causes uncomfortable, and sometimes debilitating, symptoms, including excessive gas, abdominal pain, cramps, and diarrhea. Interestingly, a broader mindfulness practice can help people with IBS recognize and accept their discomfort instead of experiencing psychological distress when symptoms arise, according to one review.
So, while mindful eating certainly isn’t a cure for IBS, some people find it to be helpful.
2. Mindful eating can help treat eating disorders
For some of us, society’s expectations around food and body image can lead to feelings of guilt about enjoying our food, and drive us into cycles of dieting. But mindful eating may help you build a more positive, compassionate relationship with both food and your body, so you can make healthy choices that make you happy without feeling guilty.
There’s even a study that suggests mindful eating may help with binge eating disorder. Research published in The Journal of Treatment & Prevention surveyed 30 women struggling with binge eating disorder before and after following a Mindfulness-Based Cognitive Therapy (MBCT) approach. The 16 participants who completed the program reported their mindfulness practice improved their self-awareness and behaviors and thoughts about food.
Although this is just one small study—the therapeutic effects of mindful eating haven't been broadly studied on people with eating disorders—it’s an interesting early indication.
3. Nurturing a healthier relationship with food
When you choose to eat mindfully, you give yourself permission to savor all the flavors, textures, and aromas of your food. This allows food to become a source of pleasure, rather than just another rushed part of your day.
And Hartley believes that pleasure is an overlooked, but extremely important, part of long-term healthy eating. What you’re eating can add joy to life and make you feel more present and connected with the moment. So while you take the time to enjoy your food in the moment, you’re laying the foundation for a new relationship with food.
4. Knowing physical hunger from emotional hunger
Emotional eating could mean binging on junk food during a down day (we’ve all been there), or finding yourself snacking from the fridge when you feel bored (also there). Starting to recognize and even understand your triggers for these habits can help you find healthier ways to cope with your feelings.
Also, when you pause to think about your options and your reasons for eating, you're more likely to choose nourishing foods that fuel your body — rather than reaching for ultra-processed snacks that only offer a quick boost of sugar or chemicals.
Together, these can help you make eating choices you feel good about, body and mind.
5. Enhancing your overall wellbeing
Eating with a non-judgmental attitude can help you learn more about your overall mental health. When you work on your awareness and presence through mindful eating, these good habits can spread to other areas of your life, which can help reduce stress.
And appreciating your food and forgiving yourself when things don’t go as planned—such as an accidental binge—can also help you have more self-compassion and patience. These five exercises are a great way to practice self-compassion.
Mindful eating and weight loss
Mindful eating isn’t specially designed to control food intake or help you lose weight. But developing a healthier relationship with food by paying attention to your body’s natural hunger and fullness signals may mean you lose weight as a result.
Recognizes true hunger and fullness: By slowing down, you can recognize when you’re full. This can help you avoid overeating, which can naturally support weight loss.
Reduces emotional eating: Becoming more aware of any emotional triggers—like stress or boredom—can mean you’re less likely to snack or overeat when you’re not hungry.
Encourages smaller portions: When you truly savor each bite, you’re more likely to feel satisfied with less. If you’re hoping to manage your weight in a way that’s sustainable long-term, mindful eating can make this easier.
Moves away from restrictive diets: Mindful eating encourages you to eat when you’re hungry and stop when you’re full, rather than setting limits on calories or food groups. This can help reduce stress and guilt around eating. And if you’re struggling with always feeling guilty, no matter what you do, these tips can help you stop.
Supports sustainable weight management: Mindful eating can help prevent the cycles of yo-yo dieting by promoting long-term habits that help you tune into your body’s needs.
Focuses on wellbeing, not numbers: Mindful eating isn’t just about weight — it’s about feeling good. It can help you improve your relationship with food so you focus on how you feel, rather than worrying about the number on the scale.
How to practice mindful eating: 10 tips to savor your meals
Busy lifestyle? No worries! Sometimes, you just have to eat a quick lunch at your desk before running to a meeting, or grab take out for dinner when family life’s hectic.
But, you can adapt your mindful eating practice so it supports you when life gets in the way. Just try to choose and enjoy your meals with greater awareness, and do what works best for you. Play around with one (or all!) of these tips during your next meal time.
1. Take a mindful moment before eating
Before you begin eating, spend a moment noticing how hungry you are and how you feel physically, mentally, and emotionally. This can help bring you back to the present moment and set a mindful tone for your meal.
2. Be thankful for the food you’re about to enjoy
Before you dig in, appreciate the meal in front of you. Think about all the people who worked hard to grow and transport, and prepare it with love and care. Appreciate how it’ll nourish your body. If you’re eating with loved ones, celebrate your joy in sharing a meal with friends or family.
💙 Exploring your feelings of gratitude before eating can help you be more present during your meal. Check out our Gratitude Before Meal session with Tamara Levitt.
3. Tune into your senses as you eat
Amping up your attention so you’re present while you’re eating can help you appreciate the food nourishing your body.
So, try to use all five senses while you eat. Admire the bright colors of your salad, smell the warming spices in your soup, taste the sweet freshness of your fruit, feel the creaminess of a sauce, and listen to the crispness of your pie topping as you break into it. You can also bring mindfulness into your cooking — here’s seven steps to try it.
4. Savor each bite of your meal
Remember when you were a kid and adults always told you to chew your food thoroughly? Well, chewing slowly gives your stomach the time to tell your brain when you’re full. This can help with digestion and allow you to savor the flavors and textures of your food.
Plus, eating too quickly can lead to overeating, which can make you feel too full and unwell.
Slow down, and continue to pay full attention as you eat. Notice how different foods make you feel, and make thoughtful food choices.
💙 Want some additional pointers? Press play on our session on the Benefits of Mindful Eating.
5. Minimize distractions during meals
Most of us are pretty distracted while we eat. So, instead of eating in front of the television or scrolling on your phone, try to keep your focus on the experience of eating. It may not be easy at first, but with practice you likely come to enjoy this time to just eat.
6. Take a mindful pause between bites when you’re eating
Staying in the present moment as you eat includes the times when you’re not actively chewing.
Put down your utensils between mouthfuls to take a breath, and check in with your hunger and fullness cues. If you’re with others, you might take a moment to chat with them. Then, if you’re still hungry, take another bite, savor it, and repeat until you’re full.
7. Choose to nourish your body
Be even kinder to your body and switch out some of the processed foods for wholesome, satisfying foods like fruit and veggies. They taste great, help boost your vitamins, minerals, and fiber intake, and may help reduce stress and ward off depression, too. Even some small swaps in your day could make a difference.
8. Check in after your meal
After you eat, ask yourself: How do I feel? Was the meal satisfying? Do I want more? This can help you acknowledge how you’re doing, and improve your mindful eating journey in the future.
Paying attention to how any given food makes you feel can also help you decide whether you want to eat it again in the future.
9. Make space for your cravings
Cravings are normal and are our body’s way of communicating that it wants (and sometimes needs) something. The thing is, sometimes the message can get confused, making you want to reach for empty calories (like candy) when maybe you really need an energy boost from a quick handful of raisins or nuts.
And it might not even be food you need at all — mindful eating can help you decide whether you’re dealing with emotional hunger or physical hunger. If it turns out to be emotional, address those needs instead — perhaps call a friend for a chat or head out into nature to throw a ball for your dog. In a cycle of stress eating? These five strategies can help you break it.
10. Seek support when you need it
If you find mindful eating challenging on your own, look for a support group online or in your town, or work with a professional who has experience with mindful eating.
💙 Dive deeper into how to improve your relationship with food through our Mindful Eating Series.
Mindful eating FAQs
What are the 3 Rs of mindful eating
The 3 Rs of mindful eating stand for Recognize, Respond, and Reflect.
First, recognize your hunger and emotional state before eating.
Then, respond to your body’s needs by eating slowly and mindfully.
Lastly, reflect on how the meal made you feel physically and emotionally.
Can mindful eating help with emotional eating?
Mindful eating can help you get a handle on emotional eating. By practicing mindfulness, you can become more aware of your triggers—like stress or boredom—so you can pause and make a conscious decision about whether you’re truly hungry, or looking for comfort or distraction through food.
Is mindful eating suitable for children?
Teaching children mindful eating habits can help them develop a healthy relationship with food from a young age.
Encourage kids to eat slowly, pay attention to their hunger cues, and appreciate their meals, as this can help support long-term healthy eating patterns. And here are seven more ways to teach mindfulness to your kids.
What are some common challenges people face when practicing mindful eating?
One challenge in learning to eat mindfully can be changing deeply ingrained habits like eating while you’re distracted by the TV or your phone.
You may also have trouble learning to recognize and trust your body’s hunger and fullness cues. This can be difficult if you’re used to eating on autopilot.
With practice and self-compassion, you can learn to overcome these challenges and enjoy staying present while you’re eating. This can help you make the right choices for your body. And even if you do slip up, practicing self-compassion with these five tips can help you avoid feeling guilty.
What is mindful vs. intuitive eating?
Mindful eating focuses on being present and fully engaged with the eating experience, while intuitive eating is a broader approach. It includes honoring your body’s hunger and fullness signals, rejecting diet culture, and trusting your body to guide food choices.
Both approaches promote a healthy, balanced relationship with food, but mindful eating is more about the act of eating in the moment, while intuitive eating emphasizes long-term trust in your body’s needs.
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