Digestive Benefits of Eating Together

FOOD AS MEDICINE

As naturopathic doctors, we view food as a form of medicine. Food should be a nourishing energy source for our bodies. It’s available to help us get through each day, preventing disease, and setting the stage for optimal health. 

Historically, meals have been consumed in a community setting. However, in the United States, the fast food culture has expanded. This has resulted in quick and easy access to foods that are not exceptionally nutrient-dense. And while this may sound convenient, we are sacrificing many health benefits by rushing through our meals and prioritizing convenience over quality. 

 

Benefits of Eating Together

• If we set the table and eat a meal together, we can have intentional and meaningful conversations away from the screens of our televisions, computers, and cell phones.
• Typically, when we eat in a community setting, we are more likely to pace ourselves based on those around us, and usually eat at a slower pace than when we are alone, which allows us to savor and enjoy our meals.
• Eating our meals more slowly allows us to chew our food thoroughly, providing more time for proper digestion and absorption. If we eat slowly and mindfully, we are more likely to listen to the signals our body is sending. Therefore, we’re more likely to recognize when we’re becoming full, rather than continuing to push through and ignore those signals when we are distracted. 
• There are five ‘blue zones’ in the world. These zones are more densely populated by centenarians compared to the average population. This means that more people live to be over the age of 100 in these specific locations. Researchers discovered that all of these communities emphasize several criteria. These include adopting a Mediterranean diet, reducing alcohol consumption, maintaining strong social connections, and fostering a sense of community. They consume their meals in community settings with friends and family. So, the possibility of an enhanced lifespan and improved quality of life is an additional benefit of eating with your community. 

 

Negative Impacts of Multitasking During Meals

• Oftentimes, when we sit down in front of the television to watch our favorite show with dinner, these shows typically evoke feelings and emotions, some of which may be fear or excitement. When we are afraid or excited, our body is in more of a sympathetic state, meaning that we are not fully ready or available to digest our food as efficiently as we should be. When we activate our sympathetic nervous system, this is considered our ‘fight or flight’ state. In this state, we are less able to digest food effectively because our stomach pH is typically too low, and our digestive enzymes are not as readily available. In this case, after rushing through a meal without being mindful, the food digests more slowly than it should, which could result in gas, bloating, and discomfort after meals. 

Resolution: Community Meals

As we approach the new year, I am sure many of you are considering what your resolutions for the new year may be. Consider setting the table and sitting down for meals as a family to be one of your resolutions! Not only can it help improve your digestion, but it can also help support your nervous system and help create a sense of community within your home. 

 

If you experience digestive issues during or after the holidays, even after incorporating more mindful meals, it may be time to schedule an appointment with one of our naturopathic doctors for additional support. 

 

References:

Chen AMH, Draime JA, Berman S, Gardner J, Krauss Z, Martinez J. Food as medicine? Exploring the impact of providing healthy foods on adherence and clinical and economic outcomes. Explor Res Clin Soc Pharm. 2022;5:100129. Published 2022 Mar 18. doi:10.1016/j.rcsop.2022.100129

Dunbar RIM. Breaking Bread: the Functions of Social Eating. Adapt Human Behav Physiol. 2017;3(3):198-211. doi:10.1007/s40750-017-0061-4