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You accidentally snoozed your morning alarm one too many times and you need to be in the office in an hour — the perfect recipe for your trusty on-the-go breakfast sandwich.
While you might be able to eat your breakfast (or lunch or dinner) with one hand while you walk, make a work call or take your kids to school, it might not actually be good for you. Here’s how eating on the go affects your gut.
Why eating on the go is bad for your gut
According to Jason Harper, MD, a gastroenterologist at UW Medicine, your body and digestion system aren’t optimally designed to eat food and absorb nutrients quickly.
“There’s a huge difference in how your body interprets cramming down a protein bar on your way to work and sitting down and eating a meal slowly,” says Harper.
Even though it’s convenient, especially on busy days when you might be hopping from appointment to work to the grocery store (and more), eating on the go can lead to bloat and sugar spikes due to your body’s inability to properly digest the sugars and proteins that rush further down your intestines.
“When you eat slowly, you give your intestines a microburst of nutrients, which they process while waiting for the next batch,” says Harper. “It gives the intestines time to break things down and process nutrients.”
How practicing intentional eating can help
Debra Bell, MD, a family medicine doctor who works at the UW Medicine Osher Center for Integrative Health, adds that digestion starts before the first bite, emphasizing the importance of slowing down and resting during mealtimes.
“It’s not just what happens in the stomach, but in the intestines and in your brain,” says Bell. “Digestion actually begins when you see the food, smell it, look at it and chew. All that impacts digestion.”
Wondering how to get started when life doesn’t seem to slow down? Try a few of these tips:
Have a positive attitude
One way to help your digestion is the practice of competent eating, which focuses on having a positive attitude towards food and finding ways to have a relaxed and joyful relationship with eating.
Remember, having a meal isn’t just a task that needs to get done, it’s something that your body needs to keep itself fueled and functioning. So, no more frustrating moments when you realize you need to eat lunch — think: you get to eat lunch.
Listen to your hunger cues
Don’t wait until you’re so hungry that you’re hangry before grabbing a bite to eat. Yes, life is busy, but you need to nourish your body.
Listen to your body’s hunger cues — if you notice your body is asking for food, it’s time to have food. Care for yourself by giving your body what it needs, when it needs it.
To alleviate any potential stress about making your next meeting or getting to your yoga class on time, set a timer for 15 minutes before the time you need to leave. When the time is up and your meal is done, you’ll be ready to go.
Prep quick meals and snacks
Good ol’ fashioned meal prep might take a little more work on the front end, but it can be game changing for your future self. Spend one or two evenings of the week pre-cutting fruits and vegetables to make quick meals to grab from the fridge so that next time you’re hungry, you already have something ready to go. Instead of spending ten minutes scrolling trying to figure out what drive-thru you’ll visit, take that time to instead sit and eat an already-prepped meal.
Another pro tip: Carve out designated mealtimes each day (and try to stick to them). If the day gets busy or something unexpected comes up, that’s OK — just make sure you find time later to nourish your body.
