Mindful Eating and Food Intake: Effects and Mechanisms of Action

A key component of mindful eating is paying attention to the sensory properties of one’s food as one eats (‘sensory eating’). Some studies have found that sensory eating reduces subsequent food intake whilst others have failed to replicate these effects. We report four laboratory studies that (a) examine effects of sensory eating on subsequent intake, and (b) explore potential mechanisms of action underlying any effects. In each study, participants ate a small high calorie snack with or without sensory eating and, 5-15 minutes later, were given larger snack portions from which they could eat freely. Sensory eating reduced intake of the second snack and could not be explained by increased sensory-specific satiety or by priming of health-related goals. However, this effect disappeared when we controlled the eating rate for the first snack. Given previous research linking slower eating to increased satiation and reduced intake, we conclude that sensory eating reduces intake by slowing eating rate. Exploratory analyses also revealed that (among non-dieters) effects of sensory eating were pronounced when participants reported higher hunger. The results help explain inconsistencies across previous studies. They also suggest that, in relation to weight management, sensory eating will be most beneficial for those who are naturally fast eaters and/or in situations where people are inclined to eat more quickly, for example when hungry, when in a hurry or when eating a highly palatable food. The research highlights the value of taking a dismantling approach toward mindfulness and mindful eating practices.