A new study suggests that eating while distracted — like scrolling through your phone or working at your desk — could interfere with how your brain tracks food intake, leading you to eat more than you planned.
The research, published in Nature Communications, was conducted on rats, but experts say the findings offer important insights that may apply to humans.
What the Study Found
Scientists observed the brain activity of rats while they ate. They discovered that neurons in the ventral hippocampus — a part of the brain tied to memory and eating behavior — became active during meals. These neurons formed what the researchers called “meal engrams,” or memory traces of what and how much food had been consumed.
Interestingly, these meal memories were formed during small pauses between bites, when the rats naturally took in their surroundings. When researchers blocked these meal-memory neurons, the rats had trouble remembering what they had eaten — and ended up overeating.
Why It Matters
While the study was done on animals, it highlights a possible explanation for why people tend to eat more when distracted.
“By interrupting a memory trace, you’re relying solely on your stomach to tell you when you’re full,” said Auriel A. Willette, PhD, a neurology professor at Rutgers Robert Wood Johnson Medical School. “That’s not always enough.”
Co-author Scott E. Kanoski, PhD, of the University of Southern California, explained that memory plays a powerful role in appetite control. “The better we remember what we ate, the less hungry we feel later. If those memories are weak or interrupted, we tend to eat more,” he said.
Experts Recommend Mindful Eating
Nutrition and health experts agree that being mentally present during meals may help prevent overeating.
“If you make eating a dedicated activity, you’re more likely to feel full and satisfied,” said Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. “Being mindful during meals helps the brain properly log what you’ve eaten.”
Dr. Mir Ali, medical director of the MemorialCare Surgical Weight Loss Center in California, said eating is about more than just fueling the body. “The brain plays a big role in how we experience hunger and fullness,” he said. “If you’re distracted, you may miss the signals that tell you you’ve had enough.”
Both experts recommend avoiding screens during meals and setting aside time and space for focused eating.
“Make eating intentional,” said Matheny. “Not only can it help you eat less, but it can also make your meals more enjoyable.”
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