Mindful Eating: A Key Step to Overcoming Binge Eating Disorder

Why Is Mindful Eating Crucial for Binge Eating Recovery?

Have you ever eaten so quickly that you barely tasted your food, only to feel full but completely unsatisfied afterward?

I used to feel this way all the time—especially when I was eating foods I had deemed “off-limits.” The guilt was overwhelming, and I’d try to eat as quickly as possible, almost as if I could avoid facing shame by speeding through the experience.

But mindful eating is the opposite of that. It’s about slowing down and truly savoring every bite. I often told my clients, “Date your food.”

Think of it like a first date. On a first date, you (hopefully) give your date your full attention. You ask questions, notice details about them—the way they dress, how they smell, the way they laugh, and whether they laugh at your jokes. You take your time getting to know them, appreciating the experience.

When you “date” your food, each bite is an opportunity to connect. Slow down. Notice the flavors dancing on your tongue. Engage all your senses—the taste, texture, aroma. Sometimes, I’d even close my eyes to eliminate distractions, focusing entirely on the taste. Just me and the food.

Little by little, this practice helped me feel satisfied—something I hadn’t experienced in years. I found myself eating less but feeling fuller. My cravings started to diminish because I was truly enjoying my food, not rushing through it.

Mindful eating became a beautiful way to heal my relationship with food—and it’s an experience I’d love for you to discover on your own journey to healing.

What Is Mindful Eating? A Key to Overcoming Binge Eating Disorder

Mindful eating is the practice of giving your food your full attention—engaging all your senses and tuning into your body’s hunger and fullness cues.

In my previous blog, Breaking the Binge-Restrict Cycle: A Guide to Food Freedom, I talked about how restriction impacts the mindset and can lead to binging. Eating quickly can have a similar effect. When you don’t give yourself the time to truly taste and enjoy your food, you’re not satisfying your senses. While you’re technically not restricting your stomach, you’re still depriving your mind and body of the full experience of eating–especially the joy and fulfillment that come from truly savoring the flavors. 

Taste plays a vital role in mindful eating. If you’re eating quickly, your taste buds barely register the complex flavors your body craves, leaving you feeling physically full but mentally unsatisfied. This can lead to ongoing cravings, as your brain continues searching for the sensory experience it didn’t fully receive.

What you think and feel about the food you eat matters. If you’re eating slowly but still feeling guilty, your cravings might not go away. That’s because part of mindful eating is fostering a healthy relationship between your brain and your body. Eliminating shame and guilt during this process is just as important as slowing down and savoring each bite.

Steps to Start Practicing Mindful Eating 

Mindful eating is something you can begin with your very next meal—or even your next snack! Here are some steps to help you create a mindful eating experience:

1. Slow Down: Take smaller bites, chew thoroughly, and pause between bites. Slowing down gives your body time to register fullness and allows you to truly enjoy your food.

If this feels difficult at first, start with small goals. For example, if you normally finish a meal in five minutes, set a timer for six minutes. Gradually work your way up to seven, eight, and beyond, with a goal of spending around 20 minutes on a meal. It’s a process, so give yourself grace as you adjust.

2. Savor Your Food: Focus on the taste of your food. Each bite offers a unique sensory experience, so take the time to appreciate it.

Try closing your eyes after taking a bite. By eliminating visual distractions, you can hone in on the other senses, like taste and texture, giving your food your undivided attention.

3. Eat Without Distractions: Mindful eating isn’t just about eating slower—it’s about being fully present with your food. While you’re learning this practice, put away your phone, turn off the TV, and focus solely on the meal in front of you.

This might feel uncomfortable at first, but the more you practice, the more natural it will become. Over time, you’ll notice how much more satisfying and enjoyable your meals feel when you’re not multitasking.

4. Tune Into Hunger and Fullness Cues: Before you sit down to eat, check in with yourself. How hungry are you on a scale of 1 to 10? Pay attention to how this number shifts after each few bites as you eat slowly.

Aim to stop eating when you’re around a seven or eight—comfortably satisfied but not overly full. If you feel like you’ve lost touch with these cues, don’t worry—I was there too, and it took time to reconnect with my body’s signals.

Practice stopping when you think you might be approaching fullness. Even if you’re unsure, that pause is a step in the right direction. The more you slow down, the better your body will become at recognizing and responding to hunger and fullness cues. Be patient with yourself—this process is a journey, not a race.

Mindful eating is a powerful tool to help you reconnect with your body, your food, and yourself. It’s not about perfection—it’s about progress, one bite at a time.