Japanese Eating Philosophy Explained by Experts

The Okinawa diet, a traditional Japanese way of eating that emphasizes plant-based, whole foods, has gained popularity for its focus on the philosophy of “hara hachi bu,” which translates to eating until you are 80 percent full. This cultural practice has been in existence for centuries within Japanese culture and has been linked to the high number of centenarians in Okinawa, Japan. The concept was brought into the spotlight in August 2023 with the release of the docu-series „Live to 100: Secrets of the Blue Zones“ on Netflix, which explores the factors contributing to longevity in regions like Okinawa.

The philosophy of hara hachi bu, meaning “belly 80 percent full,” was first introduced by Japanese philosopher and botanist Ekiken Kaibara in the Edo Period. This concept focuses on listening to your body’s cues and eating mindfully, without overeating. By following hara hachi bu, individuals can enhance their enjoyment of meals, improve digestion, and regulate blood sugar levels. The philosophy also helps in maintaining a healthy weight and reducing the risk of chronic diseases like cancer, stroke, and heart disease.

Practicing hara hachi bu involves creating a mindful eating environment, assessing hunger cues, and stopping when you feel 80 percent full. Individuals can benefit from practicing this philosophy, especially if they struggle with portion control or overeating. It can also help develop a healthier relationship with food and reduce the risk of gastrointestinal issues. However, it is essential to practice hara hachi bu safely, especially for individuals with a history of eating disorders, by consulting with a healthcare provider or registered dietitian before adopting this approach.

To practice hara hachi bu effectively, individuals should prepare a peaceful meal environment, be mindful of their hunger levels, and pause to assess fullness before deciding whether to eat more. Keeping a food journal can also help track progress and identify patterns in eating behavior. By following these steps and ensuring a gradual transition to the philosophy of hara hachi bu, individuals can experience the benefits of mindful eating and potentially improve their overall well-being.