For people living with IBD—especially those with intestinal strictures—how you eat can be just as important as what you eat. Eating quickly, skipping meals, or taking large bites can increase the risk of discomfort and, in some cases, obstruction.
Learning a few mindful eating habits can help make meals safer and more comfortable.
And one of the best ✨ pieces of advice I share with patients came from a patient herself.
This actually came up during our Smart Snacking with IBD workshop this week when someone asked a great question:
“Do you have tips for helping people slow down when eating?”
It reminded me of something a patient once said to me that I’ve never forgotten.
When I was a new dietitian, I met a woman with stricturing Crohn’s disease who had already had five small bowel resections.
We initially talked about hydration and a low-roughage diet, but when I next saw her, she was in the hospital recovering from a perforated bowel caused by obstruction.
She looked at me and said, “It wasn’t what I ate—it was how I ate.”
She told me she’d skipped eating all day, then joined friends for pizza, where she quickly devoured a large meal.
Hours later, she was in severe pain and headed to the hospital.
This experience highlighted just how critical mindful eating habits can be, especially for patients at risk of obstructing.
Since then, I make it a point to discuss eating behaviors with every patient.
For many, like this patient, mindful eating isn’t just about managing symptoms—it can help prevent serious complications.
Here are some of my favorite tips for slowing down when eating:
👉 Chew Thoroughly — Patients often ask how many times they should chew their food, but there’s no perfect answer. The goal is simply to chew until food is soft down before swallowing.
👉 Pause Between Bites — Setting down utensils or hand-held foods between bites can help slow down.
👉 Use Less Familiar Utensils — For example, replace a fork with chopsticks.
👉 Minimize Distractions — Though challenging, eating without screens, books, or other distractions fosters mindful eating.
👉 Sit Upright — Posture matters. Eating while sitting up (not slouched) can support better digestion and intestinal transit.
👉 Take a Breath Between Bites — A few slow breaths during a meal can help shift the body into a more relaxed digestive state and naturally slow the pace of eating.
👉 Recruit an Accountability Partner — A partner, friend, or family member can gently remind you to slow down during meals. Just be warned: this strategy can occasionally backfire. I know there are days when the last thing I want is my husband reminding me to slow down. 😅
👉 Set a Timer — You might be surprised how quickly you’re finishing meals. Try timing how long it takes to eat what’s on your plate (before you go back for more). Then experiment with stretching that meal time a little longer.
👉 Plan for Busy Days — If time is short, choose something easier to eat slowly, like soup or a smoothie, rather than something that requires a lot of chewing.
These tips may seem simple, but they have a real impact, especially for those living with IBD.
