Savoring Every Bite: Unveiling the Power of Your Taste Buds

For a long time, it was believed that our sense of fullness was exclusively linked to our gut, triggered only after consuming a meal. However, a recent study has revealed a surprising twist, not only does our gut influence satiety, but so do our taste buds.

Yes, our taste buds have the power to curb our appetite.

The brain’s cells have been found to regulate eating speed based on signals received from taste bud receptors. This intricate process involves a delicate balance: our bodies craving for something delicious, and our brain’s encouragement to slow down to avoid eating to sickness.

This study highlights the collaborative role of both taste buds and the gut in controlling our satiety cues.

So, what does this mean for us as Intuitive Eaters?

As mindful eaters, we understand the importance of staying attuned to our bodies during meals. We pause at each forkful, relishing the flavors and signaling to our brains that we are enjoying a delightful meal, potentially prompting us to slow down and savor the experience. Moreover, we intermittently take a pause while eating to gauge our level of fullness. We are listening to the gut signaling, telling us that we’re full!

This study out of California published in Nature has proven what we know from being Intuitive Eaters for years! Eating is more than just the stomach; it is about the whole experience.

Practicing mindful eating is crucial for comprehending our body’s satiety levels.

Here are 4 ways to kickstart your journey into mindful eating:

1. Create A Safe Space

You may be used to eating in your car in the morning to save time or perhaps you ritually sit in front of the television with dinner. These distractions cause you to lose focus on your food, and often you will be eating without realizing that you are past the point of fullness. Instead create a space at home away from distractions, where you can focus on your meal.

2. Slow Down 

Are you typically the first person at the table to finish your meal? Before you begin eating, think about how you will proceed to eat your meal. Consciously decide that you will slow down and allow at least 20-30 minutes to eat. Take the time to appreciate the food you are eating. And remember, you can always save whatever you don’t eat for leftovers.

3. Savor your Food

Focus on each bite of food that you put into your mouth. Experience the taste, texture, flavors, and aroma of the food. Try to identify the different flavors of the food. Is it sweet, salty, sour, crunchy, or smooth? Do you like it, dislike it, or it’s just okay? If you aren’t fully satisfied with it, don’t finish it. Try not to feel pressed to finish foods that don’t satisfy you.

4. Be in the Moment

Are you fully present when you are eating or are you eating with a bunch of distractions around you? Be sure to turn off the television and avoid reading or talking on the phone while eating. These activities take away from the mindfulness of eating. You may even need to take a moment to zone out of the conversation around you to fully immerse yourself in the meal.

Savor each bite mindfully, as your taste buds and gut hold the keys to genuine satisfaction.

Source: Truong Ly, Jun Y. Oh, Nilla Sivakumar, Sarah Shehata, Naymalis La Santa Medina, Heidi Huang, Zhengya Liu, Wendy Fang, Chris Barnes, Naz Dundar, Brooke C. Jarvie, Anagh Ravi, Olivia K. Barnhill, Chelsea Li, Grace R. Lee, Jaewon Choi, Heeun Jang, Zachary A. Knight. Sequential appetite suppression by oral and visceral feedback to the brainstem. Nature, 2023; DOI: 10.1038/s41586-023-06758-2