Swap rushing the plate for a slower first five minutes
Digestion starts with chewing. When you inhale a sandwich between emails, you send bigger bites downstairs and cue stress chemistry that is not great for a calm gut. You do not need a forty-minute mindful ceremony. Commit to five slower minutes at the start of the meal: put the fork down between bites, taste the food, and stop scrolling. Many people feel less stuffed and less gassy when the first stretch of the meal is unhurried. Speed can return later if life demands it. The opening minutes set the tone.
