Mindful Eating: Nervous System & Digestion

Have you ever wondered why a good meal not only strengthens you physically but also emotionally? The answer lies in a fascinating connection: the gut-brain axis. This bidirectional communication system shows us how closely nutrition and our nervous system are connected - and how conscious eating, known as mindful eating, can help us to live not only healthier but also more relaxed and mindful lives.

gut-brain axis

The Gut: Your Second Brain

Did you know that the gut is often referred to as our "second brain"? That's because it has its own nervous system, called the enteric nervous system (ENS). This network of millions of nerve cells is directly connected to our brain, particularly through the vagus nerve , a kind of highway for signals between the gut and the brain.


The gut not only influences how well we digest food, but also plays a central role in our mood and stress levels. For example, a large part of the "happiness hormone" serotonin is not produced in the brain, but in the gut. This means that a healthy gut promotes a relaxed, happy nervous system.

The gut-brain axis: communication in both directions

The gut-brain axis promotes an intensive exchange - this communication runs in both directions:


  • From top to bottom: Your brain influences how well your gut works. When you're stressed, your gut often reacts with problems like bloating or an irritated digestive system.

  • From bottom to top: The condition of your gut can have a direct impact on your mood and concentration. An unhealthy diet, inflammation or an imbalance in the gut flora (microbiome) can lead to nervousness, fatigue or even depressive moods.

Mindful Eating: How mindful eating strengthens your nervous system

Mindful eating means eating consciously and with full attention. It is not only a method to enjoy food more slowly, but also has a profound effect on our nervous system. Here are some reasons why mindful eating is so important:


  1. Stress reduction: When we eat mindfully, we activate the so-called parasympathetic nervous system branch , also known as our body's "rest mode". This lowers stress levels and promotes optimal digestion.

  2. Better nutrient absorption: Mindful chewing and savoring help the intestines to absorb nutrients better, which improves the supply of the nervous system with important substances such as magnesium, omega-3 fatty acids and vitamins.

  3. Strengthening the microbiome: A balanced diet with plenty of vegetables, fiber and fermented foods such as yogurt or sauerkraut promotes healthy intestinal bacteria. These, in turn, have a positive effect on the production of neurotransmitters such as serotonin.
Fermented Pak Choy

The Role of Nutrition: What Your Nervous System Really Needs

To optimally support your nervous system, you should rely on these foods:


  • Fiber: Promotes good bacteria in the gut. Found in whole grain products, legumes, vegetables and fruit.

  • Omega-3 fatty acids: Protect nerve cells and promote communication in the brain. Found in fatty fish, chia seeds or walnuts.

  • Probiotic foods: Support the microbiome and thus gut-brain communication. These include yogurt, kefir and fermented vegetables.

  • Magnesium: An important mineral for a relaxed nervous system. It is found in almonds, bananas, green leafy vegetables and raw cocoa.

Practical tips for more mindfulness when eating

  1. Eat slowly: Take time to chew each bite and enjoy the flavors.

  2. No distractions: Avoid watching TV or using your cell phone while eating. Focus entirely on the food.

  3. Feel your hunger: Only eat when you are really hungry and pay attention to when you are full.

  4. Thank your food: A brief moment of gratitude before your meal can help you enjoy it more consciously.

A mindful approach to your diet - from choosing healthy foods to eating with pleasure - is a gift to your nervous system and your overall health. The gut-brain axis shows us how closely connected body and mind are. By focusing on mindful eating , you not only strengthen your gut, but also your mental and emotional balance. Try it out: your nervous system will thank you!