Mindful Eating for IBS: How Slowing Down Can Improve Digestive Health

Mindfulness is more than a trend—it is a powerful approach that can improve digestion and reduce stress. Mindful eating can also alleviate IBS symptoms. By tuning into the present moment, we can transform our relationship with food, manage triggers, and improve gut health. Let’s explore why mindful eating for IBS works and how it can improve IBS symptoms.

The Science Behind Mindful Eating and IBS

Our digestive system is closely connected to our mental state, especially for those with IBS. You may have heard of the gut-brain connection or that our gut is our second brain. Well, research highlights a critical “stress-digestion-mindfulness triad,” showing that mindfulness practices can significantly reduce IBS symptoms by managing stress and promoting better digestion (Cherpak, 2019). 

Another study on mindfulness training found that women with IBS who practiced mindfulness experienced a noticeable reduction in symptom severity, improved quality of life, and increased bodily awareness (Gaylord et al., 2011). These findings suggest that mindfulness-based strategies, such as mindful eating, could be valuable to any IBS management plan.

In my own experience, my digestion is noticeably better when I am relaxed and enjoying my meal than when I am in a rush or distracted by work. Taking my time, chewing food thoroughly, and truly enjoying my food allows my digestive tract to work optimally. 

Mindful Eating Practices for IBS Relief

Here are some mindful eating practices you can implement to provide you with some relief from your IBS symptoms, such as bloating, gas, abdominal pain, or altered bowel movements. 

Set an Intentional Eating Environment

Find a calm, distraction-free spot for meals. Eating in a peaceful setting helps relax the digestive system, making it easier to digest food without triggering symptoms. Try to eat away from your desk. When the weather is nice, I love to sit outside and enjoy the fresh air and sunshine during lunch. 

Eat Slowly and Chew Thoroughly

Chewing is the first step of digestion and is one of the most important. According to Intestinal Labs, chewing also increases saliva production to be swallowed without aggravating the esophagus. If food is not chewed properly, larger particles enter the digestive tract, causing digestive problems such as gas, bloating, constipation, food reactions, headaches, and lowered energy levels.

By slowing down and thoroughly chewing each bite, you support the breakdown of food and reduce the likelihood of bloating or discomfort. This approach also allows your body to send clear signals when it’s full.

The average number of times you should chew your food is 32, but it will be 5-10 times for softer foods such as mashed potatoes or oatmeal and about 40 times for harder foods such as steak or nuts. 

Focus on Your Food and Senses

Engage all five senses in the eating experience, observing each bite’s texture, aroma, and taste. This simple practice enhances enjoyment and satisfaction, helps you to slow down, and reduces the urge to eat quickly or mindlessly.

• Observe visually: Before taking a bite, look at the food’s color, shape, and presentation. 
• Inhale the aroma: Take a moment to smell the food before putting it in your mouth. 
• Feel the texture: As you chew, notice how the food feels against your tongue and the different textures within it. 
• Listen to the sounds: Pay attention to the sounds of chewing, like crunching crisp vegetables. 
• Taste actively: Focus on the different flavors like sour, sweet, salty, or spicy and taste nuances as you chew. 

Listen to Hunger and Fullness Cues

Mindful eating involves honoring natural hunger and fullness cues. Avoid pushing past the point of fullness, as this can exacerbate symptoms. Feeling your fullness is one of the essential steps of intuitive eating, which is similar to mindful eating. 

Using the Hunger or Fullness Discovery Scale is one way to help you recognize your fullness. On a scale of 0-10, level 10 means you feel sick from overeating; level 9 means you feel stuffed; level 8 means you feel full; level 7 means you feel satisfied; and level 6 means just satisfied. Your goal is to aim for a level 6 to 7, from just satisfied to satisfied.

Read my post on Intuitive Eating vs. Mindful Eating to learn more about these mindfulness nutrition practices. 

Practice Gratitude for Your Meal

Start every meal with a heartfelt moment of gratitude, thinking about where your food comes from and how it nourishes your body. This simple practice can also help ease stress levels before you enjoy your meal.

Common Challenges and Tips for Mindful Eating with IBS

Implementing mindful eating may feel challenging, especially with a busy schedule or dining out. Try these solutions:

• Meal Prepping: Prepare meals in advance to reduce stress and give yourself time to eat mindfully.
• Finding Quiet Moments: Take a few deep breaths before eating to create a sense of calm.
• Dining Out: Stick to familiar, IBS-friendly options and limit distractions.

Mindful Eating Exercises for IBS

Incorporate these simple exercises to reinforce mindfulness at meals:

• The 5 Senses Exercise: Take a moment to observe the food’s appearance, aroma, texture, flavor, and sound (such as the crunch of a vegetable).
• Deep Breathing Before Eating: Deep breathing before a meal activates the parasympathetic nervous system, signaling the body to “rest and digest.” Diaphragmatic breathing is one method of deep breathing that can improve IBS symptoms.
  • Sit or lie in a comfortable place. Close your eyes.
  • Place one hand on your chest and one hand on your abdomen. The bottom hand should move, while the top should remain still or only move as the bottom hand moves.  
  • Inhale through your nose for about 4 seconds, feeling your abdomen expand. (You may feel slight tension the first few times you inhale.)  
  • Hold your breath for 2 seconds.
  • Exhale slowly and steadily through your mouth for about 6 seconds, keeping your mouth relaxed.
  • Repeat for 5-15 minutes.

Conclusion

Mindful eating can transform your relationship with food and ease IBS symptoms. Start with one practice at a time, such as eating slowly or engaging your senses, and gradually incorporate more. These small changes may significantly improve your digestion and quality of life. 

Explore my other blog posts and subscribe to my newsletter for more IBS tips and low-FODMAP recipes.

References 

Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. PMID: 32549835; PMCID: PMC7219460.

Gaylord SA, Palsson OS, Garland EL, Faurot KR, Coble RS, Mann JD, Frey W, Leniek K, Whitehead WE. Mindfulness training reduces the severity of irritable bowel syndrome in women: results of a randomized controlled trial. Am J Gastroenterol. 2011 Sep;106(9):1678-88. doi: 10.1038/ajg.2011.184. Epub 2011 Jun 21. PMID: 21691341; PMCID: PMC6502251.