Mindful eating: what we know so far

Abstract

Mindful eating is increasingly being used to try to promote healthy eating and weight management. However, the term refers to a diverse set of practices that could have quite different effects on behaviour. This narrative review provides a guide to the concept of mindful eating as well as a comprehensive overview of research in the area. This includes the ways in which mindful eating has been operationalised and measured as well as evidence for effects and potential mechanisms of action. The research reviewed suggests that multi‐component mindfulness‐based interventions may be beneficial for disordered eating and weight management, but it is unclear whether these benefits exceed those obtained by alternative treatments. Some studies suggest that specific mindful eating strategies may have immediate effects on eating, but more research is needed to reach any definitive conclusions. These studies also suggest that effects may vary depending on the characteristics of the individual and/or the specific eating context. As such, research may ultimately point towards a more personalised approach to the application of mindful eating in order to maximise benefits. Finally, mindful eating interventions for children represent a relatively new area of research and there is currently insufficient evidence to draw any firm conclusions about their value. To advance both our understanding and effective application of mindful eating, more experimental research with high levels of methodological rigour is needed as well as research that explores underpinning mechanisms of action.

Impact of a Mindfulness Mobile Application on Weight Loss and Eating Behavior in People with Metabolic Syndrome: a Pilot Randomized Controlled Trial

“…Although research on mindful eating has been used in various ways, experimental studies are relatively limited, and it is not yet possible to conclude whether mindful eating strategies impact diet. However, some evidence suggests that certain mindful eating strategies may be promising, such as decentering and attention to the sensory properties of food [ 23 ]. A previous review showed that a mindful eating intervention reduced cravings and excess caloric intake and helped maintain continued weight loss [ 24 ].…”

Brief Remote Intervention to Manage Food Cravings and Emotions During the COVID-19 Pandemic: A Pilot Study

“…(2) considering one's thoughts and emotions as separate from oneself, also called decentering; and (3), acceptance of one's experiences, also called non-reactivity (Tapper, 2022).…”

“…While some scholars consider mindfulness a skill that can be practiced (e.g., Bishop et al, 2004 ), others consider it a dispositional trait present in every person (Brown and Ryan, 2003 ). Mindful eating is viewed as a process that involves three aspects: (1) bringing attention to present moment experience, that is, the process of eating, taste, smells, thoughts, and feelings that arise during a meal, as well as internal cues of hunger and fullness; (2) considering one's thoughts and emotions as separate from oneself, also called decentering; and (3), acceptance of one's experiences, also called non-reactivity (Tapper, 2022 ).…”

“…Most common mindful eating practices include present moment awareness of the sensory properties of food, internal bodily sensations or cues that elicit eating or the urge to eat, and decentering from or acceptance of cravings or food-related thoughts (Tapper, 2022 ). Because awareness of one's emotions is necessary for successful emotion regulation, mindful eating would appear suitable in facilitating the management of emotionally elicited eating.…”

“…Differences in food cravings, emotional states associated with cravings, changes in eating, perceived wellbeing, and physical and mental health were examined. Based on previous experimental evidence on the effectiveness of mindful eating on energy intake (Tapper, 2022 ) and implementation intentions (Bieleke et al, 2021 ), it was hypothesized that a mindful eating practice combined with the completion of a food-craving diary would be more effective in helping individuals manage their food cravings and related emotional experiences than the completion of the food-craving diary alone, which would result in decreased eating and increased perceptions of wellbeing, physical and mental health.…”