If you’re living with acid reflux or other digestive health concerns, you’ve probably heard a lot about what to eat. But have you ever stopped to think about how you eat?
Mindful eating is one of the most underrated tools for managing reflux symptoms, and it can make a world of difference in how you feel after meals. Let’s dive into what mindful eating is, why it matters, and how you can start incorporating it into your daily life.
What Is Mindful Eating?
Mindful eating is the practice of paying full attention to the experience of eating. It’s about savoring your food, eating at a slower pace, and tuning in to your body’s hunger and fullness cues. In a world where we often eat in a rush—grabbing bites between meetings or scrolling through our phones during meals—mindful eating brings us back to the present moment.
For those with acid reflux, mindful eating can help:
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Reduce the risk of overeating, which can trigger symptoms.
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Minimize stress, a common reflux trigger, by making meals a calming experience.
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Encourage proper chewing, aiding digestion and preventing discomfort.
Why Does Eating Slowly Help?
When you eat quickly, your stomach has to work overtime to process food. This can lead to increased acid production and put pressure on the lower esophageal sphincter (LES), the valve that keeps stomach acid where it belongs. Eating slowly allows your digestive system to keep up, reducing the likelihood of reflux symptoms.
Additionally, chewing your food thoroughly begins the digestion process in your mouth, making it easier on your stomach and reducing the chance of bloating or discomfort.
Practical Tools to Slow Down
If slowing down feels easier said than done, you’re not alone! Here are some simple strategies to help you practice mindful eating:
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Set a Timer: Aim to spend at least 20-30 minutes eating your meal. Use a timer to gently remind yourself to pace yourself.
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Put Down Your Fork: After every bite, place your fork down on your plate. This creates a natural pause and prevents mindless shoveling of food.
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Take Smaller Bites: Smaller bites mean more opportunities to chew thoroughly and savor each bite.
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Chew Completely: Try chewing each bite until almost applesauce consistency before swallowing. This helps break down food and gives your stomach a head start.
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Engage Your Senses: Notice the colors, textures, and flavors of your food. Appreciate the aroma, and take a moment to be grateful for your meal.
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Eliminate Distractions: Turn off your TV, put away your phone, and focus solely on your meal. This can help you feel more satisfied and prevent overeating.
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Be Mindful of Posture: Avoid slouching during meals or after, this can exacerbate reflux.
Make It a Routine
Mindful eating isn’t just a one-time practice—it’s a habit you can build over time. Start with one meal a day where you commit to eating slowly and mindfully. Gradually, you can extend this practice to other meals and snacks.
Feeling Stuck? Let’s Make It Easier!
I know that making changes can feel overwhelming, especially if you’re juggling reflux symptoms, a busy schedule, or dietary restrictions. That’s why I created a free 3-day acid reflux meal plan to help you take the guesswork out of what to eat while you focus on how to eat. It’s packed with reflux-friendly recipes that are both delicious and easy to prepare. Grab your free meal plan here!
The Big Picture
Mindful eating is about more than just preventing reflux symptoms. It’s a way to foster a healthier relationship with food, reduce stress, and improve overall digestion. By slowing down and savoring your meals, you can create a ripple effect of positive changes in your health and well-being.
Give mindful eating a try at your next meal. And if you’re ready to take the next step in your reflux journey, download the free meal plan and start feeling better, one bite at a time.
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms