How you eat is just as important as what you eat. There is increasing evidence of a mind-body connection related to our eating behaviors.

Surprisingly, when we “tune out” during meals, our digestive process may be 30 percent to 40 percent less effective. And less effective digestion leads to digestive distress such as gas, bloating, and bowel irregularities.

To eat mindfully is to deliberately slow the pace of eating and allow oneself to savor the moment and enjoy the quality of the food. Slow down so you can taste, feel, and smell your food. Following are some ways you can eat mindfully.

• Sit down when you eat: At a table, that is — not behind the steering wheel of your car. Do one thing at a time. That means, if you are eating, eat. Don’t try to finish your book or send text messages. Closing your eyes while eating can help you to eat mindfully.

• Don’t eat when upset: Eating when you are upset, sad, angry, or depressed is guaranteed to create problems for yourself.

• Don’t overeat: Overeating can lead to excess stomach acid, which triggers heartburn. Try to eat small, regular meals. It takes about 20 minutes for the mind to get the message that the stomach is full. Stop eating before you feel full and allow your body to feel satisfaction.

• Slow down: Eating too quickly can set off heartburn, so eat slowly.

• Be quiet after a meal: Don’t jump up to do dishes or the hundred other jobs that absolutely need to be done this very moment. Instead, try to allow yourself just a few moments to sit, enjoy the company (even if it is just you), and be grateful.