When did you last sit down with your food- no phone, no television, no hurrying, just you and your food? We eat daily, but how frequently do we eat consciously? Mindfulness is not about breathwork or meditation. It starts at your plate, determining how your body processes, absorbs, and heals. Food is sacred. Calories aren't the only thing that matters. It's also about energy, connection, and intention.
We spoke to Deepika Rathod, Chief Nutrition Officer, Head Nutritionist and Lifestyle Expert, Luke Coutinho Holistic Healing Systems (LCHHS), Mumbai, who explained how to cultivate awareness while eating.
What is Mindful Eating?
"Mindful eating engages all your senses: seeing, smelling, tasting, and feeling your food with intention and gratitude. When we focus solely on our meal, without distractions like phones or conversation, our minds and bodies can function as intended: digesting, absorbing, and healing. This subtle change can profoundly impact your overall well-being, encompassing physical, emotional, and spiritual health," explained Rathod.
How Mindful Eating Supports Digestion
“The digestion process does not begin in the stomach but in the mouth. Chewing your food thoroughly stimulates the enzymes in your saliva, starting the digestion process. However, when we rush or eat with distraction, larger food particles enter the stomach unbroken. This overloads the gut, causes excess acid, inflames the lining, and can cause constipation,” added Rathod.
Mindful eating slows down this process. It enables effective digestion, absorption, and distribution of nutrients to promote healing. According to the Nutrition Source, practicing mindful eating involves engaging all your physical and emotional senses to experience and appreciate the food.
Stress places your body into fight-or-flight mode. Mindfulness returns you to rest and digest, where real nourishment occurs.
Simple Daily Habits to Practice Mindful Eating
Here are some ways to make it a part of your everyday life, as listed by the expert:
- Pause before your meal: Offer a silent prayer and take the time to acknowledge the hands and hearts that went into making your food.
- Chew slowly: Allow digestion to start where it needs to, i.e., in the mouth. Take time to enjoy the texture, taste, and aroma.
- Take 5–6 deep breaths before eating: This causes your body to move into the parasympathetic state, rest and digest.
- No screens, no multitasking: Sit down. Eat mindfully. If possible, eat with family and connection.
- Avoid eating when upset: Your digestion may be impaired by angry feelings, guilt, or stress. Eat when you feel calm.
- Be mindful of timing and portions: Eat regularly, do not rush.
- Make mealtimes sacred: Where and with whom you eat is as important as what you eat.
Modern Indian Wisdom: Nutrition for a Grounded Lifestyle
“There is a profound insight into the way our forebears used to think about food. Fresh, home-prepared meals - basic, seasonal, and prepared with love are balanced by nature and much easier for the body to digest,” said Rathod.
Rapidly consumed meals and 10-minute fads might fill your belly, but they detach you from the vitality and intention behind genuine food.
Fill your plate with whole grains, locally sourced fruits and vegetables, healthy fats, and quality protein sources. Drink plenty of water and include India's superfoods, spices, and gut-friendly heritage.
Bottomline
"Mindful eating isn’t a lifestyle hack—it’s a return to rhythm, to connection, and to oneself. When you sit, breathe, chew, and give thanks, you turn a simple meal into a healing ritual. Start small. Stay consistent. Let food become your medicine," concluded Rathod.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]