Mindful Eating: The First Step to Better Gut Health

Jenna Liderri
Aug 20
2 min read

In today’s busy world, it’s easy to treat meals like pit stops, grab, gulp, go. But when we rush, our digestive system can’t keep up. Food moves through half-chewed, stress hormones stay high, and bloating or discomfort often follows. Ayurveda and modern nutrition agree: how you eat is just as important as what you eat.

Why Slowing Down Matters

Digestion begins long before food reaches the stomach. The sight and smell of food trigger saliva and digestive enzymes, preparing your gut for the work ahead. When you eat in a hurry, this natural sequence is cut short, making it harder to break down food and absorb nutrients.

A Simple Mindful Eating Practice

Try this at your next meal:

Pause First: Sit down, take three deep breaths, and notice your food’s colours and aromas.
Chew with Awareness: Put down your utensil between bites. Aim for 20–30 chews per mouthful.
Taste Every Flavour: See if you can identify sweet, salty, sour, bitter, and umami notes.
Check In Midway: Halfway through, ask: Am I still hungry, or simply eating because it’s there?
Close with Gratitude: Take one last deep breath and thank your body for the nourishment.

These simple steps tell your nervous system, It’s safe to digest. Blood flow returns to the gut, enzymes activate fully, and nutrients absorb more efficiently.

Signs of Mindful Digestion

Less bloating and heartburn
Stable energy (no post-meal crash)
Natural awareness of fullness, no need to “clean the plate”

Extra Gut-Friendly Boosts

Sip warm lemon water 20 minutes before eating to awaken digestion.
Add gentle digestive spices like cumin, fennel, or ginger to meals.
End the day with a sound bath or soft crystal bowl meditation to settle the nervous system.

Bring Calm to the Table

Mindful eating transforms meals into mini-meditations, creating a stronger gut brain connection and better overall health.

✨ At Healing Energy Roots, I combine yoga, sound therapy, and Ayurvedic wisdom to help you slow down and savour every bite. Join a class or sound bath to experience the difference mindful eating can make.