With Jennifer May, director of Food Intolerance Australia

Have you heard of mindful eating? Over the past 12 years, I’ve helped thousands of individuals to recover from digestive issues such as IBS and food intolerance. Mindful eating has been a powerful tool to transform these patients (and myself) from bloated and anxious to bloat-free and happy. 

Many people feel overwhelmed or confused at the prospect of mindful eating as it tends to be overcomplicated by experts. However, when followed correctly, mindful eating is the simplest and most effective tool for improving gut health and recovering from food intolerance.

The gut-brain connection

There is a two-way communication pathway from your brain to your digestive system which plays a crucial role in your overall wellbeing. Research suggests that stress and anxiety can impact digestion and gut health leading to food sensitivity, nutritional deficiencies and uncomfortable symptoms.

How mindful eating benefits gut health

1. Enhanced nutrient absorption: Eating slowly and mindfully helps your body recognise food types. Flavours and textures signal potential nutrients. This improves digestion and increases nutrient absorption.

2. Reduced bloating and indigestion: Slowing down and chewing your food thoroughly helps break down the food to make digestion easier. This helps reduce gas and fermentation of foods, reducing symptoms of bloating and indigestion.

3. Reduced stress and anxiety: Mindful eating is an opportunity to de-stress and reset. Practising mindful eating can help improve overall wellbeing and help combat stress and anxiety.

4. Better food choices: By practising mindful eating, you become more attuned to the foods which suit your body (and those that do not) allowing you to know how to personalise your diet.

The 4 simple rules of mindful eating

1. Create a peaceful eating environment: Find a quiet and comfortable space away from your phone, TV and computer. Enjoy your meals without distractions.

2. Engage your senses: Try to enjoy the colours, smells and textures of your food. Engage your senses and enjoy each bite.

3. Chew thoroughly: Chew your food slowly and thoroughly. This aids digestion and allows you to fully experience the flavours.

4. Listen to your body: Tune in to your body’s hunger and fullness cues. Eat when you’re ready (not necessarily hungry) and try to stop before you’re overly full (and definitely before you’re uncomfortable).

Embrace the benefits of mindful eating for the ultimate gut health hack!

If you’ve been struggling with bloating, indigestion, food intolerance, have been battling stress or simply want to optimise your gut health, consider incorporating mindful eating. Set realistic expectations and go easy on yourself – new habits take time. Make small, sustainable changes and celebrate each step you achieve.

Remember, the key is to keep it straightforward. The simple act of being present, slowing down, and chewing effectively can easily help you hack your way to a happier, healthier gut. With less stress and better digestion, you should also sleep better, feel better and naturally improve overall health.

Bio: 

Jennifer May is a clinical nutritionist, author and speaker with over 12 years in the field of gut health and food sensitivity management. The director of Food Intolerance Australia, Jennifer is passionate about helping patients to live happier, healthier lives through personalised nutrition. Jennifer’s latest book, Ultimate Bloat Buster: Your 7 day guide to good gut health, is quickly gaining popularity. Released in August, Ultimate Bloat Buster is number 27 on the Amazon hot and new best sellers list (healthy living category).  

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