(646) 355-8777

Herman & Wallace Blog

Mindful Eating and Constipation, Stress and Anxiety

Mindful eating requires slowing down and paying attention to the present moment experience of eating. Rather than mindlessly put food into your mouth and not really taste what you’re eating, you deliberately notice the appearance, smell, texture and taste of the food and pay attention to your thoughts, feelings, and physical sensations. Eating mindfully can interrupt habitual eating behaviors and promote greater self-regulation of food choices.1 Warren and colleagues conclude mindful eating has the potential to help address maladaptive eating behaviors and the difficulties many face with controlling food intake.2

Although mindful breathing, body scan and movement are the core skills I teach patients with persistent pain, I introduce mindful eating as another strategy to cultivate present moment awareness. Patients can have surprising shifts in their relationship to food and frequently comment, “If I ate more mindfully, I would enjoy my food more and eat less!”

Lucie Khadduri, PT, DPT, PRPC clinician and Adjunct Professor at the University of Puget Sound School of Physical Therapy, took my course last spring and describes her patient’s experience with mindful eating:

I have been meaning to email for some time to thank you for the April 2017 course on Mindfulness for Rehab Professionals. Your class really impacted my daily PT practice in a positive way. I wanted to share with you one story in particular to illustrate the power that these new tools you have given me have helped others.

I have this male patient who is about 35 years old who struggled with chronic constipation, bloating and anxiety related to his intense fecal urges that were then followed by an inability to defecate. When he started PT, he had just left his job and took a job working from home just so that he could have consistent, stress free bathroom access.

I spoke to him about diaphragmatic breathing and mindfulness and its impact on the autonomic nervous system. What helped him the most, though, was the mindful eating exercise. He has since started applying these concepts to when he eats. He told me on his discharge visit that in the past, he would eat 4 slices of pizza very quickly, without thinking about it and then have horrible pain afterward. Now, he says it is easy to eat 1 slice and have a salad not because he knows salad is better for him, but because his mouth and mind crave different textures and colors in his food. Mindful eating gave him the ability to slow down, focus on the physical sensations of eating and he found that this has changed his relationship with food. As a result, his constipation is much better managed and his anxiety and stress are much better.

Thanks again for an excellent class. I often encourage patients to go to your website for your free 10 minute meditations.

Thank you, Lucie, for sharing this story. It reflects one of the many ways patients benefit from training in mindful awareness. I look forward to introducing colleagues to mindful eating and additional experiential mindful exercises and current research in my upcoming class, Mindfulness-Based Pain Treatment, at Loyola University Stritch School of Medicine, Maywood, Il, September 30 and October 1.


1. Miller CK. Mindful eating with diabetes. Diabetes Spectr. 2017 May;30(2):89-94.
2. Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviors: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Jul 18:1 – 12.

Image courtesy of California Institute of Technology

Role of ischiocavernosus and bulbocavernosus in ma...
Female Athletes: Fit to be Dry

Upcoming Continuing Education Courses

Pediatric Incontinence - Duluth, MN (Postponed)

Oct 23, 2020 - Oct 25, 2020
Location: Polinsky Medical Rehabilitation Center

Pediatric Incontinence and Pelvic Floor Dysfunction- Remote Course (SOLD OUT)

Oct 23, 2020 - Oct 25, 2020
Location: Replacement Remote Course

Parkinson Disease and Pelvic Rehabilitation - Remote Course

Oct 23, 2020 - Oct 24, 2020
Location: Short Form Remote Course

Pelvic Floor Level 2A - Braintree, MA Satellite Location

Oct 24, 2020 - Oct 25, 2020
Location: Peak Physical Therapy

Pelvic Floor Level 2A - New York, NY Satellite Location (SOLD OUT)

Oct 24, 2020 - Oct 25, 2020
Location: 5 Point Physical Therapy

Pregnant and Postpartum Rehabilitation Special Topics - Remote Course

Oct 24, 2020 - Oct 25, 2020
Location: Replacement Remote Course

Pelvic Floor Level 1 - Washington DC (POSTPONED)

Oct 24, 2020 - Oct 25, 2020
Location: George Washington University Hospital Outpatient Rehabilitation Center

Pelvic Floor Level 1 - Troy, NY Satellite Location

Oct 24, 2020 - Oct 25, 2020
Location: The Green Room Physical Therapy

Pelvic Floor Level 2A - Atlanta, GA (Postponed)

Oct 24, 2020 - Oct 25, 2020
Location: Emory Healthcare

Pelvic Floor Level 2A - Greenville, SC Satellite Location

Oct 24, 2020 - Oct 25, 2020
Location: Restore Pelvic Health and Wellness

Pelvic Floor Level 1 - Self-Hosted

Oct 24, 2020 - Oct 25, 2020
Location: Self-Hosted Course

Peripartum Advanced Topics - Somerset, NJ (Postponed)

Oct 24, 2020 - Oct 25, 2020
Location: Sports Medicine Institute

Pelvic Floor Level 2A - Remote Course

Oct 24, 2020 - Oct 25, 2020
Location: Replacement Remote Course

Pelvic Floor Level 1 - Washington DC Satellite Location (SOLD OUT)

Oct 24, 2020 - Oct 25, 2020
Location: George Washington University Hospital Outpatient Rehabilitation Center

Pelvic Floor Level 2A - Minnetonka, MN Satellite Course (SOLD OUT)

Oct 24, 2020 - Oct 25, 2020
Location: Viverant

Pelvic Floor Level 2A -Decatur GA Satellite Course (SOLD OUT)

Oct 24, 2020 - Oct 25, 2020
Location: Emory Healthcare

Pelvic Floor Level 2A - East Norriton, PA Satellite Course

Oct 24, 2020 - Oct 25, 2020
Location: Core 3 Physical Therapy

Pelvic Floor Level 1 - Satellite Lab Course

Oct 24, 2020 - Oct 25, 2020
Location: Replacement Remote Course

Pelvic Floor Level 1 - Akron, OH Satellite Location (Sold Out)

Oct 24, 2020 - Oct 25, 2020
Location: Summa Health Center

Pelvic Floor Level 2A - Self-Hosted

Oct 24, 2020 - Oct 25, 2020
Location: Self-Hosted Course

Pelvic Floor Level 2A - Athens, GA Satellite Course (Rescheduled)

Oct 24, 2020 - Oct 25, 2020
Location: Thrive Integrative Medicine

Pelvic Floor Level 2A - Tampa, FL Satellite Location

Oct 24, 2020 - Oct 25, 2020
Location: Optimal Performance and Physical Therapies

Pelvic Floor Level 2A - Monroe, LA Satellite Location

Oct 24, 2020 - Oct 25, 2020
Location: Ouachita Physical Therapy

Manual Therapy Techniques for the Pelvic Rehab Therapist - Atlanta, GA (Postponed)

Oct 24, 2020 - Oct 25, 2020
Location: Emory Healthcare

Pelvic Floor Level 1 - Goodyear, AZ Satellite Location

Oct 24, 2020 - Oct 25, 2020
Location: STI Physical Therapy & Rehab

Breastfeeding Conditions - Remote Course

Oct 24, 2020 - Oct 25, 2020
Location: Replacement Remote Course

Pelvic Floor Level 1 - Akron, OH (Postponed)

Oct 24, 2020 - Oct 25, 2020
Location: Summa Health Center

Manual Therapy for the Abdominal Wall - Remote Course (Postponed)

Oct 25, 2020
Location: Short Form Remote Course

Mobilization of the Myofascial Layer - Medford, OR Satellite Location

Nov 6, 2020 - Nov 8, 2020
Location: Asante Rogue Valley Medical Center