Mindful Eating (Where Digestion Begins)

Presented by Dr. Mary Pardeep with Commune

Tags: digestion, food, gut, microbiome

“All disease begins in the gut.” – Hippocrates 

Part 2: Mindful Eating (Where Digestion Begins)

  • How we eat is just as important as what we eat
  • The cephalic phase of digestion begins at the first sight and smell of food; triggers the vagus nerve to produce more stomach acid and digestive enzymes
    • Includes mindful eating practices which prioritizes the cephalic phase
      • Being fully present when eating  
      • Studies have shown that practicing mindful eating can prevent overeating and weight gain (you’re able to notice the subtle cues of feeling full)
      • Stopping to eat at 80% full
  • Your food should resemble baby food before its swallowed
    • Chewing releases serotonin in our brain (calming/happy neurotransmitter)
    • Chewing helps to ensure food is broken down enough for easy digestion 
    • Chewing is the only form of mechanical digestion 
  • Your thoughts and beliefs about food have an impact on how you respond to eating
  • Shift towards excitement and gratitude about food
  • Food nourishes us
  • Orthorexia is an eating disorder caused by the obsession with eating only health food
    • Concerns with where to eat when out, travelling, avoiding eating and social situations 
    • Negative thoughts about food can worsen digestive issues 
  • First step to healing gut: see food as a nourishing and energy providing source 
  • Restrictive eating programs should have an end in sight 

Mindful Eating Tips

  1. Notice you are actually hungry or if you are just eating out of boredom. 
  2. Look at your food, smell it and make sure you are salivating before you take your first bite.
  3. Eating with someone else helps you slow down 
  4. Limit mindless distractions (e.g., TV, scrolling on phone)
  5. Enjoy your food!

Learn more from Dr. Pardeep:

Introduction to Gut Health

How Digestion Works

What Healthy Poop Looks & Smells Like

The Brain-Gut Connection

More from Dr. Mary Pardeep

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