{"id":4543,"date":"2025-12-07T00:03:35","date_gmt":"2025-12-07T00:03:35","guid":{"rendered":"https:\/\/fitadelphia.com\/?p=4543"},"modified":"2025-12-07T00:03:35","modified_gmt":"2025-12-07T00:03:35","slug":"what-is-hara-hachi-bu-dietitians-share-the-benefits-of-eating-until-youre-80-percent-full","status":"publish","type":"post","link":"https:\/\/fitadelphia.com\/index.php\/2025\/12\/07\/what-is-hara-hachi-bu-dietitians-share-the-benefits-of-eating-until-youre-80-percent-full\/","title":{"rendered":"What Is Hara Hachi Bu? Dietitians Share The Benefits Of Eating Until You\u2019re 80 Percent Full"},"content":{"rendered":"\n

The Japanese eating philosophy may help boost health and longevity.By\u00a0Meguire Hennes<\/a><\/strong><\/p>\n\n\n\n

\"hara<\/figure>\n\n\n\n

d3sign\/\/Getty Images<\/p>\n\n\n\n

In the\u00a0Okinawa diet<\/a>, a traditional Japanese way of eating emphasizing plant-based, whole foods, many people embrace the philosophy of \u201chara hachi bu,\u201d the concept of eating until you\u2019re 80 percent full.<\/p>\n\n\n\n

Growing up, your parents may have taught you that not<\/em> finishing your food was against the rules\u2014however, it may actually benefit your health to leave a portion, experts say.<\/p>\n\n\n\n

Although hara hachi bu has been practiced for hundreds of years within Japanese culture, it gained popularity in August 2023 when the docu-series Live to 100: Secrets of the Blue Zones<\/em><\/a> debuted on Netflix. The show follows author and explorer Dan Buettner<\/a> on a trip to the world\u2019s \u201cBlue Zones\u201d where people live longer than average\u2014including Japan, which has the highest number of centenarians<\/a> (people who live to be 100 or older) in the world.<\/p>\n\n\n\n

There, he witnessed locals practicing \u201chara hachi bu\u201d at mealtime. \u201cThis idea teaches each Japanese generation that our portion size is small,\u201d says Asako Miyashita, RDN, a New York-based dietitian who grew up in Japan. In Live to 100, <\/em>it is believed that this cultural practice may be part of the reason that Okinawa has such a high percentage of centenarians.<\/p>\n\n\n\n

If you\u2019re curious about \u201chara hachi bu,\u201d its connection to the Okinawa diet and longevity, and how to practice it on your own, here\u2019s what experts want you to know.<\/p>\n\n\n\n

Meet the experts: <\/strong>Asako Miyashita<\/a>, RDN, is a dietitian nutritionist based in New York. Kouka Webb<\/a>, RD, is a Japanese-British dietitian based in New York City.<\/p>\n\n\n\n

What does “hara hachi bu” mean?<\/h2>\n\n\n\n

To break it down, \u201chara hachi bu\u201d directly translates in Japanese to \u201cbelly 80 percent full,\u201d or eating until you\u2019re 80 percent full, says Kouka Webb, RD, a New York-based dietitian born and raised on \u201chara hachi bu\u201d in Japan. Although the idea was born over 300 years ago, it is still a common saying in Japan today, Webb says.<\/p>\n\n\n\n

\u201cThis phrase dates back to the Edo Period in 1713 when Japanese philosopher and botanist Ekiken Kaibara<\/a> published his book, Yojokun: Life Lessons From A Samurai<\/em><\/a>,\u201d Miyashita says. The prefix \u201cyojo\u201d in \u201cyojokun\u201d stands for \u201cself-healing ability,\u201d which aligns with the book\u2019s focus on listening to what your body tells you, according to Miyashita. The book introduces the idea of \u201chara hachi bun me,\u201d which means to stop eating at 80 percent full.<\/p>\n\n\n\n

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The philosophy can help with gastrointestinal issues<\/a> and encourage a healthier mindset, Miyashita says. And \u201chara hachi bu\u201d clearly worked for Kaibara, because he lived to be 83, which was rare in the Edo Period\u2014the life expectancy was less than 50 years old, Miyashita says.<\/p>\n\n\n\n

As Buettner learned from traveling to Okinawa, many older residents say the phrase \u201chara hachi bu\u201d out loud before they eat a meal\u2014a ritual Miyashita says her family did during her childhood. The phrase serves as both a pre-meal blessing and a reminder to stop eating before you are too full.<\/p>\n\n\n\n

Benefits Of The \u201cHara Hachi Bu\u201d Approach<\/strong><\/h2>\n\n\n\n

You might enjoy meals more.<\/h2>\n\n\n\n

\u201cHara hachi bu\u201d encourages people to pay attention to their food, which can enhance enjoyment at meal times, Webb says. \u201cBy focusing on the flavors, textures, and aromas of the food, people may get more satisfaction from their meals,\u201d she adds. \u201cI also find that for me, hara hachi bu makes me more aware of what and how often I\u2019m eating, which in turn makes the whole dining experience more enjoyable,\u201d she says.<\/p>\n\n\n\n

Rather than following a strict diet plan that makes you cut out foods you love, you can continue to enjoy your favorite treats, just at a healthier pace (and without feeling overstuffed).<\/p>\n\n\n\n

It can work as a long-term weight loss strategy, however, that\u2019s not its intended purpose.<\/h2>\n\n\n\n

\u201cHara hachi bu\u201d is not a diet, but a lifestyle that can help promote a sustainable approach to eating, says Webb. \u201cIt encourages mindful eating and portion control without the need for strict calorie counting<\/a> or eliminating certain food groups,\u201d she adds. A mindful eating<\/a> approach can be an important component of weight management and treating obesity, per a 2018 review in the journal Current Obesity Reports<\/em><\/a>. It\u2019s also more sustainable than, say, a highly restrictive diet, she says. If you\u2019re planning on using \u201chara hachi bu\u201d as a way to lose weight, you may want to consult with a doctor or dietitian first or enroll in a nutrition course beforehand, Miyashita says.<\/p>\n\n\n\n

It may help your body digest food better.<\/h2>\n\n\n\n

Overeating can cause indigestion and stomach pain, per Cleveland Clinic<\/a>. When you eat until you\u2019re 100 percent full (and beyond that), you slow down digestion, absorption, and metabolism, Miyashita says. \u201cThis puts strain on organs such as the stomach, intestines, pancreas, kidneys, and liver,\u201d she says.<\/p>\n\n\n\n

Advertisement – Continue Reading Below<\/p>\n\n\n\n

\u201cBy eating until 80 percent full, people may experience less discomfort and reduce strain on the digestive system,\u201d Webb says. \u201cEating until you\u2019re 80 percent full is associated with a lower risk of acid reflux<\/a>, bloating, and gastrointestinal issues.\u201d Hara hachi bu can also help to regulate blood sugar levels, Webb adds. Why? Eating excess calories can lead to weight gain and obesity, both of which are risk factors for insulin resistance<\/a> and type 2 diabetes<\/a>, she says. Because hara hachi bu encourages smaller portion sizes (and, in turn, fewer calories), it may help prevent those rapid blood glucose spikes<\/a> that occur when consuming large meals, she says.<\/p>\n\n\n\n

It can help you eat more mindfully.<\/h2>\n\n\n\n

Women are two to three times more likely to experience anxiety and mood-related disorders and may be more likely to eat in response to stress, a 2021 study<\/a> in Frontiers in Neuroendocrinology<\/em> found.<\/p>\n\n\n\n

If you catch yourself reaching for more snacks on stressful days, \u201chara hachi bu\u201d may support you in developing a healthier relationship with eating.<\/p>\n\n\n\n

\u201c\u2018Hara hachi bu\u2019 can help distinguish between physical hunger and emotional eating<\/a>,\u201d Webb says. \u201cMindful eating can reduce stress and improve an overall sense of well-being.\u201d Feeling satisfied rather than overly full can reduce negative feelings and promote a more positive relationship with food<\/a>, Webb adds.<\/p>\n\n\n\n

It may lower your risk of chronic diseases.<\/h2>\n\n\n\n

\u201cEating until 80 percent full is associated with a lower risk of chronic diseases<\/a> such as cancer, stroke, and heart disease<\/a>,\u201d Webb says.<\/p>\n\n\n\n

Okinawans have far fewer age-related illnesses like diabetes, heart disease, and cancer, according to a 2024 study<\/a> on longevity in Okinawa. More research is needed to determine whether hara hachi bu is the sole cause of these health outcomes, however, it\u2019s notable that those who practice it\u2014while adhering to a traditional Japanese diet\u2014tend to have lower rates of disease.<\/p>\n\n\n\n

Among Okinawans who follow a traditional Japanese diet (including hara hachi bu), the incidence of prostate, colon, and breast cancers is about 50% lower than the rest of Japan, per a 2009 study in the Journal of the American College of Nutrition<\/em><\/a>. In fact, obesity prevalence is only 3 to 4 percent in all of Japan\u2014far less than the United States, where the 41.9 percent obesity rate<\/a> contributes to chronic disease risk every year.<\/p>\n\n\n\n

ing Below<\/h6>\n\n\n\n

Potential Risks Of The “Hara Hachi Bu” Approach<\/h2>\n\n\n\n

Both Miyashita and Webb have seen benefits from their childhood journey with \u201chara hachi bu,\u201d however, they acknowledge that everyone\u2019s eating habits are different, so this concept will impact others in a variety of ways. \u201cIt can be difficult to gauge fullness levels, particularly for people who are not accustomed to mindful eating. This can lead to over or under-eating,\u201d Webb says. \u201cIndividuals may misjudge their fullness and consistently eat too little, which can lead to nutritional deficiencies<\/a> over time.\u201d<\/p>\n\n\n\n

Beginners who have a history of eating disorders, especially anorexia nervosa, may want to be mindful when trying out a method like \u201chara hachi bu,\u201d Miyashita says. \u201cPeople with eating disorders have lower energy intake than that of people without, therefore, \u2018hara hachi bu\u2019 could be dangerous because their daily intake exponentially decreased.\u201d<\/p>\n\n\n\n

If you want to try the method but have concerns about safety, chat with your medical provider and\/or a registered dietitian before experimenting on your own.<\/p>\n\n\n\n

How To Practice “Hara Hachi Bu” Safely<\/h2>\n\n\n\n

This philosophy can benefit all ages, especially if you struggle with portion control, overeating, or just want to practice mindful eating, Webb says. And even if you have a history of disordered eating, you can still take part in this practice, as long as you check with your doctor and\/or dietitian first. Because \u201chara hachi bu\u201d applies to every single meal (even the little mid-afternoon snacks), this change will flow more smoothly if you follow Webb and Miyashita\u2019s instructions step by step:<\/p>\n\n\n\n

Prepare your environment for a peaceful meal.<\/h2>\n\n\n\n

\u201cChoose a quiet place with minimal distractions,\u201d Webb says. It doesn\u2019t have to be your dining table\u2014it could be your bedroom if that\u2019s the most calming environment for you. To allow yourself to fully commit to this new process, it can help to disconnect from tech. \u201cLeave your computer or TV off to avoid further distraction,\u201d Miyashita says. You can also help yourself adapt to smaller meals by choosing smaller dinnerware (think plates, cups, and bowls).<\/p>\n\n\n\n

Practice mindfulness to assess your hunger.<\/h2>\n\n\n\n

Once you\u2019ve hit a six or a seven and start eating, go for non-starchy vegetables<\/a> first, like broccoli, cauliflower, cucumber, carrots, spinach, tomatoes, zucchini, or bell peppers, to name a few, Miyashita says. Take small bites and chew thoroughly. \u201cI recommend that you chew more than 15 times with each bite,\u201d she adds. To inspire slow eating, perhaps place your utensils on your plate in between each bite. After finishing the non-starchy vegetables, pause and reference the one to 10 scale.<\/p>\n\n\n\n

Stop eating when you’re 80 percent full.<\/h2>\n\n\n\n

Or, in other words, an eight on the fullness scale. If you are used to eating until 100 percent fullness or more, it may take you some time to get used to stopping at 80 percent full, Webb says.<\/p>\n\n\n\n

It takes about 15 to 20 minutes for your stomach to signal your brain that you are full,\u201d she adds. \u201cIt can help to eat slowly as this gives your body enough time to recognize these signals.\u201d<\/p>\n\n\n\n

Make sure to chew thoroughly before each new bite as this helps your body acknowledge when you are approaching fullness\u2014then, wait to fill up your fork again until your mouth is totally empty.<\/p>\n\n\n\n

\u201cIt can also be helpful to visually estimate 80 percent of a portion before eating and pausing to assess your hunger throughout the meal\u2014think 80 percent of a hamburger, \u2158 of your soup, or 80 percent of your fettuccine,\u201d Webb says.<\/p>\n\n\n\n

Take a mindful pause before going back for seconds.<\/h2>\n\n\n\n

Contrary to popular belief, abiding by \u201chara hachi bu\u201d doesn\u2019t mean you have to eliminate your favorite foods or drastically cut back on portion sizes\u2014it\u2019s more about becoming aware of your body\u2019s cues and taking note of whether or not you\u2019re *truly* full or not each time you eat. There certainly isn\u2019t anything wrong with getting a second plate or eating dessert as long as your body is feeling good.<\/p>\n\n\n\n

\u201cIf you’re still unsure if you’re satisfied, wait 15-20 minutes before deciding to eat more,\u201d Webb says.<\/p>\n\n\n\n

Keep a food journal.<\/h2>\n\n\n\n

To document your first few weeks of the \u201chara hachi bu\u201d process, keeping a food journal can be helpful, Webb and Miyashita agree. Write down what you ate, the dishes you enjoyed, the ones you didn\u2019t, where you were on the \u201cfood scale,\u201d and how you feel now (physically and emotionally).<\/p>\n\n\n\n

You may find that it\u2019s easier to practice the philosophy at certain times of day, or with certain meals, than others. The idea is to write without judgment and use it as a learning exercise. Then, as you expand beyond the trial phase, you\u2019ll be able to look back on your progress and feel pride for how far you\u2019ve come, Miyashita says.<\/p>\n\n\n\n

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What’s Eating You Kid whatseatingyoukid.club provides a food journal.<\/p>\n\n\n\n

Note: Hara hachi bun me<\/strong><\/em>\u00a0(\u8179\u516b\u5206\u76ee)\u00a0(also spelled\u00a0hara hachi bu<\/strong><\/em>, and sometimes misspelled\u00a0hari hachi bu<\/strong><\/em>) is a\u00a0Confucian<\/a>[1]<\/a><\/sup>\u00a0teaching that instructs people to eat until they are 80 percent full.[2]<\/a><\/sup>\u00a0The\u00a0Japanese<\/a>\u00a0phrase translates to “Eat until you are eight parts (out of ten) full”,[2]<\/a><\/sup>\u00a0or “belly 80 percent full”.[3]<\/a><\/sup>\u00a0There is evidence that following this practice leads to a lower\u00a0body mass index<\/a>\u00a0and increased longevity, and it might even help to prevent\u00a0dementia<\/a>\u00a0in the elderly. Source: Wikopedia<\/p>\n","protected":false},"excerpt":{"rendered":"

The Japanese eating philosophy may help boost health and longevity.By\u00a0Meguire Hennes d3sign\/\/Getty Images In the\u00a0Okinawa diet, a traditional Japanese way of eating emphasizing plant-based, whole foods, many people embrace the philosophy of \u201chara hachi bu,\u201d the concept of eating until you\u2019re 80 percent full. Growing up, your parents may have taught you that not finishing your food<\/p>\n

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