Gut Disease Interventions Part 2. Mindful Eating

Updated: Mar 24

1. Chew Until Liquid!

This one habit is so overwhelming, so compelling that you

will wonder why on earth it isn't announced with a fanfare at the

beginning of every single discussion on food, health and


More Chewing = More Saliva More Saliva = Better Digestion

It turns out that saliva contains enzymes that begin the digestive process. The main enzymes in saliva are amylase and lipase which break down starch and fat respectively, but that's far from the whole story.

Large chunks of food can avoid complete digestion by human enzymes and act as a vessel for bacteria to travel down the gut, providing an energy source upon which these microbes can feed. This bacterial decay produces toxins which can end up being absorbed into the blood rather than just being eliminated in stools, as well as upsetting the balance of lower-intestinal fauna.

It means that less energy is needed by the digestive process which in turn renders more energy available for cellular growth and repair. Chew your food into as small particles as possible. And you can’t get much smaller than liquid.

2. Eat For Hunger Not Appetite

Hunger = physiological need
Appetite = psychological desire

Here's a few clues to whether you are craving something, or are genuinely hungry:

1. If you feel hungry upon the sight of food, then that's appetite not hunger.

2. If you smell food and suddenly feel hungry, then what you’re feeling is appetite, not hunger.

3. If you feel hungrier after you start eating than you were before you took your first bite, then you're eating for appetite, not hunger.

4. If you continue eating after you feel the first sensation of fullness, then you are eating for appetite and not hunger.

5. If your best friend called you and you had to suddenly rush out, would you still need to grab some food before you left? If yes, then well done, you’re probably eating for hunger.

6. If you had no food in your house/office/backpack would you walk for more than 10 minutes to get something to eat? If the answer is no, then it's appetite that you're feeling, not hunger.

7. If you feel hungry at the same time every day, then you're eating out of behavioural routine, not hunger. Routine is a time-sensitive form of appetite.

In summary: *When hungry, eat. When not hungry, don't eat.*



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