Many people who suffer from gastro-oesophageal reflux disease (GERD) or general reflux symptoms know that food choices and eating habits can greatly impact how they feel. While avoiding certain trigger foods is commonly advised, there’s another approach rooted in the traditions of Okinawa, Japan, that could offer relief: Hara hachi bu.
This centuries-old practice of eating only until you’re 80 per cent full could play an important role in managing reflux symptoms.
What is Hara hachi bu?
Hara hachi bu is a Japanese term that translates to ‘eat until you’re 80 per cent full’!
A Confucian teaching about avoiding overeating to protect the spleen, stomach, and heart later inspired a Japanese proverb: “Hara hachi bun ni yamai nashi, hara juuni bun ni isha tarazu”, meaning “eight parts of a full stomach sustain the man; the other two sustain the doctor”.
It’s a cultural practice that has been followed by the residents of Okinawa, a region known for having one of the highest life expectancies in the world.
The idea is simple: instead of eating until you’re completely full, you stop when you’re still slightly hungry. This not only helps with weight management but also aids digestion and reduces the risk of overeating.
How does overeating affect reflux?
One of the main triggers for reflux is overeating. When you consume large meals, the stomach becomes too full, putting pressure on the lower oesophageal sphincter (LOS), the muscle that keeps stomach acid from rising back into the oesophagus.
This pressure can cause the LES to weaken or relax, allowing acid to escape and cause that familiar burning sensation of heartburn. By stopping before you reach full capacity, as in Hara hachi bu, you avoid overloading the stomach and reduce the risk of acid reflux.
The benefits
Reduced stomach pressure: One of the key reasons Hara hachi bu may benefit people with reflux is that it reduces the overall volume of food in the stomach. By eating smaller portions, you create less pressure on the stomach and LOS, making it easier for your body to digest food without acid backing up.
Improved digestion: Eating slowly and stopping when you’re 80 per cent full gives your digestive system time to work more efficiently. Digestion begins in the stomach, and when you don’t overload it, the process can unfold more smoothly. This can lead to fewer reflux episodes and less discomfort after meals.
Weight management: Maintaining a healthy weight is another important factor in controlling reflux symptoms. Extra weight, especially around the abdomen, can increase pressure on the stomach and contribute to acid reflux. Hara hachi bu encourages mindful eating and portion control, helping you maintain or achieve a healthy weight.
Tips for practicing Hara hachi bu
Eat mindfully: Take your time during meals, chew thoroughly, and listen to your body. By slowing down, you’ll better recognise when you’re nearing that 80 per cent full mark.
Smaller portions: Serve yourself smaller portions to avoid the temptation of overeating. If you’re still hungry after finishing, wait 10 minutes to see if the feeling passes before reaching for more food.
Avoid distractions: Eating in front of the TV or while scrolling through your phone can lead to mindless overeating. Focus on your food and the act of eating to help control your intake.
Stay hydrated: Drinking water throughout the day can help you feel fuller, making it easier to follow the 80 per cent full guideline. However, try to avoid drinking large amounts of liquid during meals, as this can contribute to reflux.
But could this cause any problems?
While Hara hachi bu, the practice of eating until you’re 80 per cent full, is generally praised for promoting health and longevity, there are a few potential concerns or criticisms:
Nutrient deficiency: If not carefully balanced, eating less could lead to insufficient nutrient intake, particularly in people with specific dietary needs.
Difficult to gauge: Knowing exactly when you’re 80 per cent full can be challenging. People often struggle to accurately assess satiety, which might lead to overeating or undereating.
Potential for misinterpretation: Some people might take Hara hachi bu as a strict rule for weight loss, leading to overly restrictive eating habits.
Not suitable for everyone: The approach may not be appropriate for certain groups like children, athletes, or people with specific medical conditions that require more caloric intake or frequent meals.
What’s next?
If you struggle with frequent reflux or GERD, consider giving Hara hachi bu a try. It’s a natural, time-tested approach that could bring more balance to your digestion – and your overall health.
And if you’re looking for an easy way to monitor your reflux symptoms, Peptest offers a simple, non-invasive test that helps you detect reflux and better manage your condition.
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