The traditional Japanese concept of “hara hachi bu” has gained renewed attention after Japan’s high longevity rate came into existence. The regions where people live longer than average highlight this centuries-old practice from Okinawa, Japan, which has the world’s highest concentration of centenarians. “Hara Hachi Bu” is a traditional Japanese idea about mindful eating and quantity management that has been linked to the Okinawan people’s excellent health and longevity. “Hara Hachi Bu” means “eat until you are 80% full” and refers to a cultural approach to weight control and overall well-being. The practice directly translates to “belly 80 percent full” and originated in 1713 during Japan’s Edo Period when philosopher Ekiken Kaibara introduced it in his book “Yojokun: Life Lessons From A Samurai.”
How do you go about doing this?
Hara Hachi Bu is centered on the practice of mindful eating. This entails paying close attention to the sensory experience of eating, relishing each bite, and being aware of satiety.
The concept encourages individuals to listen to their bodies and recognize the signals of hunger and fullness. By paying attention to these signs, people can create a better relationship with food.
According to Dt. Debjani Banerjee, Incharge Dietetics, PSRI Hospital, “One of the key advantages of Hara Hachi Bu is good weight management. Individuals who avoid overeating and maintain a healthy weight can lower their risk of obesity-related health problems. Eating until 80% full promotes improved digestion. Overeating can strain the digestive tract, causing pain and serious health issues. The approach may help to improve blood sugar management by preventing the quick spikes and crashes associated with excessive meal consumption.”
The practice continues in Okinawa, where elderly residents vocalize “hara hachi bu” before meals as both a blessing and reminder to avoid overeating. This idea teaches each Japanese generation that our portion size is small. The approach offers multiple health benefits, including enhanced meal enjoyment through mindful eating and better digestion.
- By focusing on the flavors, textures, and aromas of the food, people may get more satisfaction from their meals. While not designed for
weight loss , the practice can support healthy weight management throughportion control and mindful eating, according to a 2018 review in Current Obesity Reports.
- Eating until 80 percent full is associated with a lower risk of acid reflux, bloating, and gastrointestinal issues. The practice may also help address emotional eating, particularly relevant for women who are two to three times more likely to experience anxiety and mood-related disorders, according to a 2021 study in Frontiers in Neuroendocrinology.
- Research indicates significant health benefits among Okinawans following this practice. A 2009 study in the Journal of the American College of Nutrition found 50% lower rates of prostate, colon, and breast cancers compared to the rest of Japan. Eating until 80 percent full is associated with a lower risk of chronic diseases such as cancer, stroke, and heart disease.
However, the experts caution about potential risks, particularly for those with eating disorders. People with eating disorders have lower energy intake than that of people without, therefore, ‘hara hachi bu’ could be dangerous because their daily intake exponentially decreased. For safe implementation, create a peaceful eating environment free from distractions like computers and TV.
Starting meals with non-starchy vegetables and chewing thoroughly. Experts recommend that you chew more than 15 times with each bite. It takes about 15 to 20 minutes for your stomach to signal your brain that you are full, emphasizing the importance of eating slowly. The experts recommend keeping a food journal to track progress and feelings during meals, making it easier to adapt to this centuries-old practice while maintaining a healthy relationship with food.