Mindful Eating & Gut Function

Do you eat on the run, in front of the computer at work, with your phone in your hand orbehind the wheel? Don't worry, we are all guilty of doing this at some point, but it may behaving a HUGE impact in your gut function and symptoms!

By Caitlin Buttenshaw Caitlin Jane Naturopath

Today's fast-paced lifestyle has driven us to multi-task or have no time to sit down and enjoy a meal. All this rushing around can be perceived as a stressor on our body, which triggers a "fight or flight" response. This response causes an increased production of stress hormones which suppresses our gut function and reduces our body's ability to breakdown, digest and absorb nutrients. This can lead to symptoms such as bloating, abdominal cramps and pain, gas, diarrhea, constipation, fatigue, headaches and more.

Here are my top Mindful Eating Tips:

Sit down in a quiet place (if possible) and put away or switch off any distractions e.g. computer, phone, TV, etc.

If you're feeling stressed or anxious, take 3 deep belly breaths before enjoying a meal.

Eat slowly and chew every mouthful well before swallowing. Try not to inhale your food.

Pause in between mouthfuls and focus on the tastes and textures of the food.

If possible, try to minimise liquids 15-30 minutes either side of your meals. If needed, just sip on your drink rather than drinking large quantities throughout the meal.

Learn to understand your fullness signals. Eat until you're satisfied and not stuffed. It can take up to 20 minutes for your gut to communicate to your brain when you're full.

Although it seems hard sometimes, conscious consumption of food can encourage the production of digestive enzymes, and improve nutrient breakdown and absorption, and can therefore reduce those pesky uncomfortable digestive symptoms post meal.