Eating is a complex biopsychosocial process, according to a paper published in the journal Nutrition by Professor Wojciech Kolanowski, a nutrition expert from the State University of Applied Sciences in Przemyśl, and Roberta Foligni, PhD, from San Raffaele University in Rome.

‘This means that a meal not only provides the body with energy but also regulates hormonal, nervous, metabolic, and emotional systems. It is therefore particularly important to pay attention to mindful and slower eating, which can support the secretion of satiety hormones such as GLP-1 and PYY, improve insulin response, and help control appetite better’, said Kolanowski, the first author of the paper.

For decades, dietetics has focused on analysing the nutritional value of food, including its protein, fat, carbohydrate, vitamin and mineral content, as well as calorie intake.

‘However, this model fails to explain many of the health problems of modern societies. A growing body of research indicates that the way we eat also plays a crucial role: the pace of eating, the environment, emotions, meal regularity, attention level. Therefore, it is important to practice good food hygiene, which, if followed, can impact metabolic health’, Kolanowski said.

The process begins even before the first bite. The smell of a freshly prepared meal, its appearance and texture can trigger the so-called cephalic phase of digestion. The brain then prepares the body to receive food, increasing the secretion of saliva, digestive enzymes and hormones involved in energy management.

According to the researchers, the pace of eating is crucial. Everyone eats in a hurry sometimes, for example, between meetings and other tasks. However, chewing food thoroughly activates a number of mechanisms involved in digestion and appetite regulation.

Finer grinding increases the surface area of food exposed to digestive enzymes, facilitating subsequent stages of digestion and nutrient absorption. Chewing also activates receptors in the mouth which, via the vagus nerve, transmit information about the meal to the brain. This can contribute to earlier feelings of fullness and reduce the risk of overeating.

Eating slowly also influences the secretion of hormones involved in appetite control, including GLP-1 and PYY. These hormones slow stomach emptying, increase satiety and help maintain normal blood glucose levels.

The authors also highlight the role of the gut-brain axis, the communication system between the digestive tract and the brain involving the nervous system, hormones and gut microbiota.

‘The pace of eating, the way we chew, and the level of stress during a meal influence the activity of the vagus nerve, which can be described as the main +information highway+ connecting the gut and the brain. When we eat calmly and mindfully, satiety signals are transmitted more effectively, it is easier to control our appetite, and the body regulates metabolism more effectively’, Kolanowski said.

The environment in which people eat can also affect food intake. Using a phone, watching television, or even dealing with clutter or street noise can distract from a meal and make it harder to recognise signals of fullness, the researchers say.

Meal timing may also be important. The body functions according to a circadian rhythm, or biological clock, which regulates the secretion of hormones involved in metabolism. According to the researchers, irregular meals, skipping meals and eating at random times can disrupt this system and increase the risk of insulin resistance, obesity and disorders of glucose metabolism.

The researchers recommend chewing each bite thoroughly, around 20-30 times, taking short breaks between bites and spending at least 20 minutes eating a meal without distractions such as a phone.

They also recommend paying attention to taste, smell and temperature and breathing calmly while eating. This can reduce tension in the autonomic nervous system and activate its parasympathetic branch, which is involved in digestion.

Many people also have a habit of eating everything on their plate. The researchers advise stopping when feeling full rather than automatically finishing the meal.

These practices form part of what the authors describe as “good eating hygiene” — an approach that considers not only what people eat, but also how, when and under what conditions they eat.

Ewelina Krajczyńska-Wujec (PAP)

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