How to Use Meditation for Mindful Eating



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When you think of meditation, you probably don’t associate it with better digestion and gut health. Here I talk about the importance and how to use meditation for mindful eating. These tips for mindful eating and healthy digestion exercise are excellent paired with the mindful eating app.

How to use meditation for mindful eating? tips for healthy digestion.

Discover How Meditation Can Help With Mindful Eating!

I had no idea that meditation could help with mindful eating and actually improve our digestion. That is until I started to study gut health and nutrition.

You probably didn’t know the impact that meditation could have our our overall health. I know I didn’t until I learned how much stress influences our gut health, and how powerful meditation is for decreasing stress.

This is just one of my tips for healthy digestion. Plus, read all about user friendly mindful eating apps at the end of the article.

What Evolution Has to do With Healthy Digestion

Issues like leaky gut often come from living a high-stress lifestyle. Most of us are under significant stress in today’s world.

When you’re feeling anxious or rushed, your body goes into fight or flight. This is a survival mechanism that’s been with us since long before our frontal lobes developed.

Back when we had to struggle just to survive, fight or flight was helpful, but nowadays we don’t have to fight off predators and run for our lives (at least not often). This response to external stress kicks in whenever something triggers our stress response.

When your body is in fight or flight, it isn’t able to direct much energy towards proper digestion.

The food we take when we’re in a hurry, working, or worried just sits in our guts until we’ve calmed down enough to initiate digestion. But a person still must eat, and that’s where things get tricky.

If you want healthy digestion, more energy, clear skin, and a calm nervous system, meditation is the answer. Our digestive system performs better when it is more relaxed.

That is why meditation for mindful eating can be an important technique to learn.

How Meditation Helps Our Digestion

Learning and practicing meditation over time helps decrease stress and turn off the fight or flight response that many people are all too familiar with.

The nervous system and the gut are inextricably linked. Humans were never designed to be stressed out all the time, and when we learn to calm our nervous systems, our health improves dramatically.

When you get used to tuning into your breath and releasing stressful negative thought patterns your digestion will improve, you’ll have more energy for fun activities and life will seem a whole lot less overwhelming.

Tips for Mindful Eating

Mindful eating is a practice that combines the principles of mindfulness with the act of eating. By bringing awareness and presence to our meals, we can cultivate a deeper connection with our bodies, our food, and the experience of eating.


One way to incorporate mindfulness into our meals is through meditation. Here are some tips to help you embrace mindful eating with the help of meditation.


Before you start a meal, take a moment to set an intention for your practice. It could be as simple as wanting to fully savor and appreciate your food, or to connect with the nourishment it provides to your body.


Find a quiet and peaceful space for your meal. You can dim the lights, light a candle, or play soothing music to create an atmosphere conducive to mindful eating.


Another great tip for mindful eating is to begin your meal by taking a few deep breaths and tuning into your breath. Allow yourself to fully arrive in the present moment and let go of any distractions or thoughts.


As you prepare to eat, take a moment to observe the colors, textures, and aromas of your food. Notice the sensations in your body as you anticipate the taste and nourishment that awaits you.


Take small bites and chew your food slowly, paying attention to the flavors and textures in your mouth. Notice the different sensations as the food breaks down and becomes easier to swallow.


As you eat, bring your full attention to each bite. Notice the intricacies of the flavors, the temperature, and the overall experience of eating. Express gratitude for the nourishment you are receiving.


If your mind starts to wander or gets caught up in thoughts, gently bring your awareness back to the present moment. Notice any judgments or emotions that arise and let them pass without attachment.


Pay attention to your body’s signals of hunger and fullness. Eat until you feel satisfied, rather than stuffed. Trust your body’s wisdom to guide you in making nourishing choices.


Be kind and compassionate with yourself throughout the practice. If you notice any judgments or negative thoughts about your eating habits, simply observe them and let them go without judgment.


Carry the practice of mindfulness into your daily life by being mindful of the food choices you make, the way you prepare your meals, and the relationship you have with food.

Remember, mindful eating is a practice that takes time and patience to develop.

By incorporating moments of meditation into your meals, you can deepen your awareness, appreciation, and connection with the nourishment that food provides.

Easy Ways to Incorporate Meditation in your Life

When we shift our dietary mindset, we can become more aware of emotional triggers that can lead to overeating or mindless munching. By learning to connect our feelings with food triggers, we can start to understand how to become more balanced in our eating.

Learning to connect with your emotions can help when it comes to practicing mindful eating.


Try this mindful eating exercise when you are short on time.

Simply taking even 5-10 minutes a day to sit down in a quiet comfortable place. The focus of the breath is enough to make a difference.

Set aside time each day to do nothing but breathe. Allow any thoughts that arise to drift away without attachment.


Mindful eating is a practice that involves paying full attention to the experience of eating and drinking. It is about truly engaging with our food, savoring each bite, and being aware of our body’s hunger and fullness cues.

Here is a simple mindful eating exercise that can help you cultivate a more mindful approach to eating.

  1. Choose a small portion of food: Start by selecting a small portion of food that you enjoy. It could be a piece of fruit, a few nuts, or a bite-sized treat.
  2. Engage your senses: Take a moment to observe the food in front of you. Notice its color, shape, and texture. Take a deep breath and inhale its aroma. Engage your senses fully in this moment.
  3. Slowly take a bite: Take a small bite of the food and really focus on the taste and texture. Notice the flavors that emerge. Chew slowly and thoroughly, experiencing the food fully.
  4. Be present: As you continue eating, try to stay present and avoid distractions. Be aware of any thoughts or judgments that arise and gently bring your attention back to the food.
  5. Pay attention to hunger and fullness: Throughout the exercise, tune in to your body’s hunger and fullness cues. Are you still hungry? Do you feel satisfied? Listen to your body and honor its signals.
  6. Reflect on the experience: After you finish eating, take a moment to reflect on the experience. How did it feel to eat mindfully? Did you notice any differences in taste or satisfaction compared to eating without mindfulness?

Practicing mindful eating can help you develop a healthier relationship with food, tune in to your body’s needs, and enjoy your meals in a more mindful and fulfilling way.

Give yourself the gift of presence during meals and savor each bite.


Here’s a great list of mindful eating apps you can use to help you easily make meditation part of your life. They include Insight Timer, Smiling Mind, MyLife, UCLA Mindful, and 10% Happier.

Pair them with a mindful eating app, and you will be set up for success.

If you’re interested in getting healthy, restoring your digestion, and boosting your energy, check out my new comprehensive program Restore your Gut Health.

In the program, you get a ton of delicious, satisfying recipes, tips for healthy digestion, as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page, where I’ll share more information, tips, and recipes to help you live a happier, healthier life. I hope you enjoyed one of my tips for healthy digestion.

Check out my other articles on healthy digestion.

Let’s Discuss Meditation for Mindful Eating!

I would love to hear if you have ever tried practicing mindful eating? I hope you enjoyed these tips for healthy digestion through mindful eating and meditation.

Let’s discuss this topic further in the comment section.

You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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Hi, I'm Laura Ann

Healthy gut nutritionist, your nutrition bestie. I created a community where I discuss all things nutrition & health.

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