Mindful Eating for Managing IBS
It’s worth taking time to talk about the who, where, when, what, why and how of eating without actually talking about the food itself.
Let’s start with who. We talked a little bit about your state of being during the Food, Mood, and Symptom Journal post (check it out if you missed it). It is important to actively relieve stress and anxiety, and even make a plan to prevent it when you can. We know that in IBS, stress and anxiety can trigger a symptom response as well because of gut-brain miscommunication. Before you sit down to eat, try taking 10 deep breaths counting to about 4 on the inhale, holding for 2 counts, and exhaling for 4 counts. This is going to take you out of that fight, flight, or freeze stress response and ease you into rest and digest. Remember, if you are stressing you are not digesting. Talking about who during meal times may also mean thinking about who else is in your environment. This could be co-workers, friends, or family. How are they contributing to a peaceful mealtime experience or not?
Ok, where. Are you eating somewhere quiet, where you feel comfortable? Is your posture upright and helping you digest, or are you bent over and slouched? Are you free from screens that might be distracting you from your food and disconnecting the communication between your gut and brain? Are you eating at your desk while trying to crush out your work? Try separating yourself from work and sitting at a table when possible in an uncluttered and calming environment. You may also enjoy listening to music while you are eating, or eating outside when you can.
When to eat. Many of us have gotten into different habits when it comes to food timing, and there are so many reasons why we eat. Try to take the time to listen to your body’s hunger and fullness cues. Often, we eat because it is time (aka our job allows for us to eat at certain times). Sometimes we eat because we are bored, rushed, sad, or stressed. Sometimes we eat because the food is there, others are eating, we are celebrating, or because we have learned to associate food with specific events like a birthday or watching a movie. Check-in and ask yourself why you are eating. If it is for a reason other than hunger, how can you manage your emotions without food?
We may also get into the habit of continuously grazing on partial meals and snacks throughout the day without actually stopping to sit down and carve time out for a well-balanced meal. Ideally, we want to spread meals out 3-4 hours, which is the amount of time it takes for your body to digest the previous meal in most cases.
Large portions of food at one time can cause gut symptoms by stretching the digestive system, which is hypersensitive in people with IBS. Try starting with a small portion than you may be used to at meal times, with approximately 1/2 of your plate vegetables, 1/4 plate whole grains or starches, and 1/4 plate of meat, fish, eggs, plant protein or dairy. Eating slowly and mindfully over the course of about 15 minutes can give the body the time that it needs to recognize fullness. If you are still hungry after you have finished your initial portion, try eating another half portion mindfully.
Eating mindfully might mean actually taking the time to smell and taste your food. We often rush this and take it for granted. Think about where your food comes from, or what memory that food reminds you of. Check in with your body for fullness cues throughout your entire meal. Most of all, give yourself permission to really enjoy the eating experience.
Want the Cole’s Notes version? Go into meals from a place of calm having done some deep breaths, remove screens and distractions, eat when your body is telling you that you are truly hungry and stop when you are full. Most importantly, take the time to really enjoy and appreciate your food. I guarantee that some of these minor tweaks will make a big difference.
- When It’s NOT Irritable Bowel Syndrome (IBS)
- Non-FODMAP Irritable Bowel Syndrome (IBS) Triggers
- Mindful Eating for Managing IBS
- 6 Ways to Beat an Irritable Bowel Syndrome Flare-Up
- Food, Mood & Symptom Journal
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