References Breit, S. Vagus Nerve as Modulator of the Brain—Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9 Central Nervous System Control of Gastrointestinal Motility and Secretion and Modulation of Gastrointestinal Functions.

Comprehensive Physiology, 4 4 , — c Cloyd, J. Rupa Health. The Impact of The Gut Microbiome on Autoimmune Diseases. The Impact of Gut Health on Cardiovascular Disease: Insights from Functional Medicine.

Alcohol and Health: A Functional Medicine Perspective on Holiday Drinking. The Gut-Brain Axis in Clinical Practice: Functional Approaches to Mental Wellness. Physical activity, obesity and gastroesophageal reflux disease in the general population.

World Journal of Gastroenterology: WJG, 18 28 , — Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials.

Scandinavian Journal of Gastroenterology, 54 2 , — Intervention to increase physical activity in irritable bowel syndrome shows long-term positive effects. World Journal of Gastroenterology, 21 2 , Cognitive-behavioral therapy for patients with irritable bowel syndrome: current insights.

Psychology Research and Behavior Management, Volume 10, — s Konturek, P. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology: An Official Journal of the Polish Physiological Society, 62 6 , — Koutouratsas, T.

Role of exercise in preventing and restoring gut dysbiosis in patients with inflammatory bowel diseases: A review. World Journal of Gastroenterology, 27 30 , — Perils of Skipping Meals.

University of Louisville. pdf Maholy, N. How to reduce stress through mind-body therapies. Why Functional Medicine Practitioners Focus on Gut Health. Gut Reaction: Overeating Can Impair Body Function.

Mindful Eating: The Art of Presence While You Eat. Diabetes Spectrum, 30 3 , — Combatting Holiday Stress: Mind-Body Techniques for Relaxation and Resilience. Healthy Holiday Eating: Navigating Nutritional Challenges and Temptations. Effects of Exercise Training during Christmas on Body Weight and Cardiometabolic Health in Overweight Individuals.

International Journal of Environmental Research and Public Health, 17 13 , Effect of Yoga in the Therapy of Irritable Bowel Syndrome: A Systematic Review. Clinical Gastroenterology and Hepatology, 14 12 , — Influence of diet on the gut microbiome and implications for human health.

Journal of Translational Medicine, 15 1. How Stress Affects Our Gut Health. Mindful eating: what we know so far. Nutrition Bulletin, 47 2.

Mind-Body Techniques for IBS Relief. How to Stimulate Your Vagus Nerve. Dietary Patterns and Gut Microbiota Changes in Inflammatory Bowel Disease: Current Insights and Future Challenges. Nutrients, 14 19 , The Remarkable Power of Exercise on Our Health: A Comprehensive Overview.

Mindfulness-based interventions: an overall review. British Medical Bulletin, 1 , 41— Subscribe to the Magazine for free. to keep reading! Subscribe for free to keep reading, If you are already subscribed, enter your email address to log back in. We make ordering quick and painless — and best of all, it's free for practitioners.

Sign up free. Latest Articles View more in. Stool Tests Hormone Tests. Exercise and Male Hormones: Functional Medicine Insights for Hormonal Optimization.

Allergic Skin Reactions: A Functional Medicine Approach to Identifying and Treating Root Causes. See All Magazine Articles. The practice of mindfulness meditation weaves an intricate tapestry of awareness. By centering our attention on the sensations of the present moment, we cultivate a deep connection to our bodily experiences.

During meals, mindfulness meditation fosters a heightened sense of taste and texture, enhancing our culinary experience while supporting digestion. This journey is transformative in so many different ways.

These obstacles, however, offer opportunities for growth and self-discovery as we navigate the intricacies of our relationship with food and our bodies. Overall, the modern pace of life often leaves us rushing through meals, undermining our attempts at mindful eating.

So, overcoming this challenge requires a shift in perspective. Even amid stressful events like moving, carving out moments to savor a meal mindfully can become a sanctuary of calm and connection. Research the best food for moving, and eat smart during your relocation easily.

By recognizing our triggers and cultivating alternative coping mechanisms such as journaling, meditation, or engaging in hobbies, we free ourselves from the cycle of emotional eating and embrace mindful nourishment. Furthermore, our eating habits are often intertwined with cultural norms and social dynamics.

So, navigating this challenge requires a delicate balance of mindfulness and assertiveness. By communicating our intentions and finding ways to adapt without sacrificing our well-being, we harmonize the external with the internal.

Embracing these challenges as opportunities for growth, we deepen our commitment to mindful eating. With persistence and self-compassion, we untangle the threads that obstruct our path, transforming them into stepping stones toward a more harmonious relationship with food, body, and self.

As we commit to this transformative practice, its enduring impact reverberates through the very fabric of our well-being. The foundation of mindful eating is built on cultivating a harmonious relationship between our mind and body.

This equilibrium plays a pivotal role in preventing chronic digestive issues. By reducing stress, mindful eating becomes a shield against ailments like irritable bowel syndrome, acid reflux, and other gastrointestinal challenges. It dismantles the often tumultuous relationship many have with food and body image.

As we learn to approach meals without guilt or judgment, we foster a nurturing environment that dissolves negative associations. All nutrition professionals are verified. The occurrence of malnutrition among people diagnosed with inflammatory bowel disease IBD exhibits considerable v Our oral microbiome contains the most complex and second-largest collection of microorganisms in the human body, ou The thyroid-gut axis refers to the bidirectional communication and interaction between the gut microbiome and the t I cannot thank enough my practitioner, Cressida, enough.

I was very sceptical about the program but this has changed my I contacted my nutritionist because I had some bloatin Since , We use cookies to run and improve our site. This includes cookies that are essential for the site to function as well as analytics cookies that help us understand how you use the site, security cookies to authenticate users and prevent fraud, and advertising cookies to help serve and personalise ads.

By clicking "Accept all cookies" you are giving us consent to set these cookies. All site Nutritionists Events Search. Searching for a specific Nutritionist? Try our advanced search. Gut health. By Melody Mackeown, mBANT, CNHC, BSEM Nutritional Therapist and Health Coach Published on 28th February, Updated on 16th May, What is mindful eating?

How can you eat mindfully? Actively pay attention to how your food looks, smells, tastes and feels in your mouth. Chew slowly. Notice when you are full and stop eating, even if there is more on your plate.

Share this article with a friend.

These strategies serve as stepping stones towards a more profound connection with our food, bodies, and the world around us.

As we embrace these practices, we embark on a journey that nurtures our digestive wellness and our entire being. In the pursuit of nurturing our digestive wellness through mindful eating, integrating mind-body techniques brings a profound layer of support, illuminating the intricate connection between our mental state and physical well-being.

Engaging in deep breathing exercises triggers the parasympathetic nervous system, prompting a shift towards relaxation and promoting optimal digestion.

With each deliberate inhale and exhale, we diminish the grip of stress and create a hospitable environment for our digestive processes to unfold.

Through progressive muscle relaxation, we embark on a journey of releasing physical stress and embracing tranquility. This technique, marked by the systematic relaxation of different muscle groups, invites a serene state conducive to the digestive process.

The power of the mind extends to our digestive realm through visualization and guided imagery. As we conjure images of peaceful landscapes or visualize the intricate workings of our digestive system, we tap into a realm of relaxation and connection.

The practice of mindfulness meditation weaves an intricate tapestry of awareness. By centering our attention on the sensations of the present moment, we cultivate a deep connection to our bodily experiences. During meals, mindfulness meditation fosters a heightened sense of taste and texture, enhancing our culinary experience while supporting digestion.

This journey is transformative in so many different ways. These obstacles, however, offer opportunities for growth and self-discovery as we navigate the intricacies of our relationship with food and our bodies. Overall, the modern pace of life often leaves us rushing through meals, undermining our attempts at mindful eating.

So, overcoming this challenge requires a shift in perspective. Even amid stressful events like moving, carving out moments to savor a meal mindfully can become a sanctuary of calm and connection. Research the best food for moving, and eat smart during your relocation easily.

By recognizing our triggers and cultivating alternative coping mechanisms such as journaling, meditation, or engaging in hobbies, we free ourselves from the cycle of emotional eating and embrace mindful nourishment. Furthermore, our eating habits are often intertwined with cultural norms and social dynamics.

So, navigating this challenge requires a delicate balance of mindfulness and assertiveness. The holiday season, marked by an abundance of delectable dishes and festive gatherings, often poses a considerable challenge to maintaining healthy eating habits.

As the aroma of indulgent treats fills the air and social engagements revolve around elaborate meals, the temptation to veer off course from dietary routines becomes pervasive. When overeating and poor food choices are prevalent, the quest for digestive health and overall well-being can seem like a formidable task.

However, grounded in conscious awareness and intentional consumption, mindful eating during the holidays serves as a beacon to navigate the season's challenges and foster digestive health. Functional medicine strongly emphasizes digestive health, recognizing its central role in orchestrating well-being.

The intricate interplay between the gastrointestinal system and various physiological processes underscores the significance of a healthy digestive tract. In functional medicine, the digestive system is viewed as a nexus influencing nutrient absorption, immune function, hormonal balance, and toxin elimination.

Optimal digestive health fosters a balanced gut microbiome, which is intricately linked to immune modulation and inflammation regulation. Consequently, disruptions in digestive function can manifest as a cascade of systemic issues affecting diverse organ systems.

Poor gut health has been linked to many chronic illnesses, including inflammatory bowel disease IBD , cardiometabolic disease , autoimmunity , and mental health disorders. During the holiday season, individuals often deviate substantially from their routine diets.

Research has shown that caloric intake and sedentary behaviors increase during the holidays. Coupled with increased stress, these changes can pose challenges to digestive health. The consumption of high-fat, high-sugar, and processed foods during festivities can disrupt the delicate equilibrium of the gut microbiota, contributing to dysbiosis and inflammation.

Sedentary individuals lack microbial diversity compared to those who are physically active. Moreover, stress is an underlying factor implicated in the pathogenesis of many gastrointestinal disorders, such as IBD, irritable bowel syndrome IBS , adverse food reactions, peptic ulcers, and gastroesophageal reflux disease GERD.

Understanding how lifestyle habits influence digestive health can help inform personalized strategies to preserve digestive balance during the holidays and mitigate the risk of gastrointestinal upset. Mindfulness has been defined as "paying attention, in a particular way, on purpose, in the present moment, and nonjudgmentally.

It calls for consciously and presently engaging with food to promote a deeper connection between an individual and their eating habits.

The main principles of mindful eating revolve around mindfulness, awareness, and non-judgmental observation to:. With the over-abundance of food choices and the fast-paced nature of day-to-day routines, eating becomes a quick and mindless act.

By routinely incorporating the principles of mindful eating, individuals can transform their relationship with food into a positive one, making more informed and health-promoting dietary choices. The benefits of mindful eating and other mindfulness-based interventions include weight loss , decreased cravings, and reduced binge and emotional eating patterns Practicing mindful eating during the holiday season presents unique challenges due to the prevalence of festive gatherings, elaborate meals, and cultural traditions centered around indulgent foods.

One notable challenge is the abundance of tempting, calorie-dense dishes and alcoholic beverages often associated with holiday celebrations. The array of rich, flavorful foods can make it challenging to maintain mindfulness, as individuals may succumb to the temptation to overindulge without paying full attention to their eating experience.

Another challenge lies in the social dynamics of holiday gatherings, where conversations, festivities, and familial expectations can divert attention away from eating, leading to mindless grazing and overeating.

There is often social pressure at gatherings to overeat indulgent foods and sweets. The holiday season's hectic schedule and increased stress levels also pose challenges to mindful eating. With busy agendas and the pressure to meet various commitments, individuals may forget to allocate dedicated time for meals, leading to skipped meals and dysregulated eating schedules.

Skipping meals leaves us tired and over-hungry, increasing the likelihood of making poor food choices and overeating. One notable mechanism through which mindfulness positively influences the digestive system is by stimulating the vagus nerve. The vagus nerve , a crucial component of the parasympathetic nervous system PNS , is pivotal in regulating various bodily functions, including digestion.

Mindfulness techniques, such as deep breathing and focused attention, activate the vagus nerve, promoting a shift towards parasympathetic dominance. This activation induces a state of relaxation, often called the "rest and digest" response.

In contrast to the sympathetic nervous system's "fight or flight" mode, the PNS fosters an environment conducive to optimal digestive function.

The significance of the PNS in digestive health lies in its ability to enhance blood flow to the digestive organs, stimulate the secretion of digestive enzymes, and promote the rhythmic contractions of the gastrointestinal tract.

These coordinated actions support efficient digestion and nutrient absorption and reduce the likelihood of indigestion. Furthermore, vagal nerve stimulation contributes to the healthy equilibrium of the gut microbiota and diminishes intestinal inflammation.

Conversely, overeating, poor dietary choices, and chronic sympathetic activation can harm gut health. Diets characterized by excessive saturated fats and refined sugars and lacking fiber can disrupt the balance of the gut microbiota, compromising its role in digestion and immune function.

Overconsumption places undue stress on the digestive organs, slowing digestive processes and leading to symptoms like heartburn and bloating.

Now that we've discussed the importance of healthy holiday eating strategies and common eating obstacles during the holidays, you can use the following tips to implement mindful eating into your holiday traditions.

First and foremost, it's important to plan ahead. When planning meals, make a shopping list and stick to it while buying groceries. This will help to avoid impulse buying. If going out to dinner or a family gathering, you can look at the menu beforehand or bring your own dish to know what to expect.

Plan your meals throughout the day to avoid skipping meals and becoming ravenous. Before eating, ask yourself how hungry you are. It's easy to allow your eyes to be bigger than your stomach.

If you are making your own plate, start with small portions and return for seconds only if you are still hungry after finishing. Avoid hanging around buffet tables, where it's easier to graze mindlessly.

If you are eating, make yourself a plate and find a place to sit while you eat. Set a mindful intention before each meal to remind yourself to stay present and engaged. Take a moment to appreciate your food and where it came from.

Engage your senses to note the various colors and smells on your plate. As you eat, chew slowly and thoroughly, intentionally paying attention to the textures and tastes.

It can help to put your fork down in between bites. Before taking another bite, ask yourself if you are still hungry. Stop eating when you are full, and ask for a to-go box for leftovers if you have any.

Note how certain foods make you feel; some may feel nourishing and give you energy, while others may cause stomach aches or leave you in a "food coma. Mindful eating supports the release of digestive enzymes, fosters a strong gut-brain connection, and reduces stress, all of which contribute to better digestion.

Embrace the digestive benefits of local produce, practice mindful eating, and nourish your body while savoring the flavors of the summer harvest. Home Articles Mindful Eating for Digestive Wellness.

Mindful Eating for Digestive Wellness. July 11, Dr. Marita Schauch BSc. Embracing the Summer Bounty As the summer season unfolds in British Columbia, we are presented with a golden opportunity to prioritize digestive wellness by embracing mindful eating and indulging in the abundance of local, seasonal produce.

Understanding the Digestive Benefits of Mindful Eating Mindful eating not only promotes a positive relationship with food but also offers numerous benefits to digestive wellness. Enhances Digestive Enzyme Secretion: When we eat mindfully, we engage our senses and stimulate the release of digestive enzymes.

This aids in the breakdown and absorption of nutrients, ensuring efficient digestion and optimal nutrient utilization. Supports Gut-Brain Connection : Mindful eating helps foster a strong gut-brain connection.

By tuning into our body's hunger and fullness cues, we develop a better understanding of our dietary needs, which can lead to improved food choices and portion control. This balance supports gut health and helps alleviate digestive discomfort. Reduces Stress and Promotes Relaxation : Stress is known to impact digestion negatively.

Mindful eating encourages us to slow down, savor each bite, and create a relaxed eating environment. By reducing stress levels during mealtimes, we enhance digestion, minimize digestive disturbances, and promote overall well-being.

Embracing Digestive Wellness with Local Foods British Columbia's local produce offers an array of digestive-friendly foods that are abundant during the summer season. Here are some digestive-friendly choices to embrace: Fiber-Rich Fruits and Vegetables : Locally grown berries, leafy greens, stone fruits, and seasonal vegetables are excellent sources of dietary fiber.

Fiber adds bulk to the stool, promotes regular bowel movements, and supports a healthy digestive system. Aromatic Herbs and Spices : Local farms offer an assortment of fresh herbs like mint, basil, ginger and rosemary.

Next, embracing mindful eating requires a conscious commitment to transform the way we engage with food, shifting from mere consumption to a symphony of sensory experiences and mindful awareness.

Elevating the act of eating to an art form, we begin by savoring the textures, flavors, and aromas of our meals. So, we explore the subtleties of each ingredient, allowing our taste buds to dance and our senses to awaken.

This immersion in the present moment connects us to the profound journey of nourishment. Additionally, we must set aside distractions to appreciate the culinary experience fully.

By minimizing screens, work, and multitasking, we gift ourselves the space to relish each bite with undivided attention. This deliberate detachment from external stimuli fosters a profound connection between our mind and the food before us. The hunger scale approach offers a compass to navigate the landscape of appetite.

Furthermore, this attunement prevents overeating as we learn to honor the cues that emerge from within. The journey towards mindful eating begins even before the first bite. Engaging in meal planning and preparation invites us to connect deeply with the sources of our sustenance. As we carefully choose ingredients and prepare them carefully, we infuse our meals with intention and gratitude.

These strategies serve as stepping stones towards a more profound connection with our food, bodies, and the world around us. As we embrace these practices, we embark on a journey that nurtures our digestive wellness and our entire being.

In the pursuit of nurturing our digestive wellness through mindful eating, integrating mind-body techniques brings a profound layer of support, illuminating the intricate connection between our mental state and physical well-being.

Engaging in deep breathing exercises triggers the parasympathetic nervous system, prompting a shift towards relaxation and promoting optimal digestion. With each deliberate inhale and exhale, we diminish the grip of stress and create a hospitable environment for our digestive processes to unfold.

Through progressive muscle relaxation, we embark on a journey of releasing physical stress and embracing tranquility. This technique, marked by the systematic relaxation of different muscle groups, invites a serene state conducive to the digestive process.

The power of the mind extends to our digestive realm through visualization and guided imagery. As we conjure images of peaceful landscapes or visualize the intricate workings of our digestive system, we tap into a realm of relaxation and connection.

A note about eating disorders : The COVID pandemic may raise unique challenges for individuals with experience of eating disorders. As noted, mindful eating is not intended to replace traditional treatments for severe clinical conditions such as eating disorders.

A note about food insecurity : Many individuals may be facing food shortages because of unemployment or other issues related to the pandemic. If you or someone you know are struggling to access enough food to keep yourself or your family healthy, there are several options to help.

Learn more about navigating supplemental food resources. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:.

Home Nutrition News What Should I Eat? What Is It? How It Works Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment.

Acknowledge where the food was grown and who prepared the meal. Eat without distractions to help deepen the eating experience.

Engage all senses. Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating. Pause periodically to engage these senses.

Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than 9 inches across and fill it only once. Savor small bites, and chew thoroughly. Eat slowly to avoid overeating. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one.

Setting meals at around the same time each day, as well as planning for enough time to enjoy a meal or snack reduces these risks.

Eat a plant-based diet, for your health and for the planet. Consider the long-term effects of eating certain foods. Processed meat and saturated fat are associated with an increased risk of colon cancer and heart disease.

Production of animal-based foods like meat and dairy takes a heavier toll on our environment than plant-based foods. Watch: Practicing mindful eating Mindful eating starts with being conscious of every bite you take.

Learn more about this practice and other mindful living approaches from the Thich Nhat Hanh Center for Mindfulness in Public Health. Are mindful eating strategies applicable in youth? It is likely that the way mindful strategies are presented to younger ages needs better understanding as it may be different than in adults.

An example could be using new online technologies that are specific to their developmental age and learning ability. The review also found that mindfulness in the form of meditation and mindful breathing can have significant effects on disordered eating through better stress management and reduced overeating caused by depression and anxiety.

Studies are still scarce in children, but novel programs are emerging. A pilot mindful eating intervention was tested in a low-income school in California involving third-through-fifth grade children including Hispanic and non-Hispanic children.

Quick Links Coronavirus. Sexual Health Articles. All Sexual Health Tests. Sexual Health Tests Chlamydia. Women's Health Articles. All Women's Health Tests. Women's Health Articles HPV.

Men's Health Articles. All Men's Health Tests. Men's Health Articles Male Hormones. Wellness Articles. All Wellness Tests. Wellness Articles Wellness.

Wellness Food for Thought: The Benefits of Mindful Eating By: LetsGetChecked. Share on Twitter Share on Facebook Share on LinkedIn Share on Pinterest. Wondering how you can weave mindful eating into your wellness journey?

What is mindful eating? Digestion begins in the mouth, and by thoroughly chewing our food, we assist our digestive systems and make nutrient absorption more efficient.

Weight management: Tuning into our body's signals of hunger and satisfaction can help us avoid overeating. In fact, research has shown that mindful eating can have a substantial impact on weight loss 1. Meal satisfaction: Relishing every bite and savoring our food can make our meals way more enjoyable.

We start to experience flavors in HD and value the nourishment we get. Better mental well-being: Mindful eating can lead to a more positive relationship with what we eat. It helps to shush those negative voices in our heads related to eating and can even lighten symptoms of depression, anxiety, and eating disorders 2.

To help you get started, here are some expert tips from the LetsGetChecked team: Start small: Begin with a modest amount of food on your plate.

Instructions: Begin with observation: Take a moment to observe the berries closely.