Hara Hachi Bu is a Japanese practice from Okinawa that encourages mindful eating. It involves stopping eating when you’re 80 percent full, which promotes longevity and healthy eating.
Okinawa, the southernmost region of Japan, is home to some of the longest-living people in the world. Okinawans over the age of 65 enjoy the world’s highest life expectancy: Men are expected to live to about 84, while women are expected to live to almost age 90
Nutritionists and health experts have studied this phenomenon for years, and while many factors contribute to their longevity, one practice stands out: hara hachi bu.
What is Hara Hachi Bu for Okinawans
“Hara hachi bu,” also spelled “hara hachi bun me,” means “belly 80 percent full” in Japanese, or simply eating until you’re 80% full. Though this idea started over 300 years ago, it’s still a common saying in Japan today. Its roots are in Confucian teachings about nourishing your body without feeling stuffed.
If you’ve ever shared a meal with an Okinawan elder, you’ve probably heard them say loudly, “Hara hachi bu” before eating. The phrase acts as both a pre-meal blessing and a gentle reminder to stop eating before you feel too full.
Research shows that it takes our brain about 15 to 20 minutes to realize that our stomachs are full. By eating slowly, as Hara Hachi Bu encourages, you give your body time to catch up, naturally preventing overeating.
A good rule of thumb is to stop eating when you feel about 80% full. To do this, eat mindfully, paying close attention to your hunger levels. Once you reach that point, put down your fork or chopsticks.
In reality, when you stop at 80%, you’re likely already full, you just don’t realize it yet.
While the practice may feel unnatural at first, you’ll soon enjoy its many benefits.
What are the benefits of this Okinawan mindfulness?
Weight Maintenance
A good meal should nourish both the body and mind but not all at once.
Since it takes your brain 15-20 minutes to feel full, you may keep eating past what your body actually needs. This can lead to short-term discomfort like fatigue and acid reflux and, over time, unwanted weight gain.
If you’re 80 percent full, your stomach is likely already at full capacity. At that point, take a moment to chat, observe your surroundings, or simply pause. If you’re still hungry after 15-20 minutes, a small second helping is fine—your waistline will thank you.
This cultural practice of calorie restriction and mindful eating is part of the reason that Okinawa has one of the world’s highest percentages of centenarians compared to the world.
Better Quality of Life
Living longer is great, but quality of life matters just as much as longevity.
Hara hachi bu not only supports a long life but also a healthier one. Studies suggest that overeating may speed up aging, increasing the risk of health issues that limit daily activities.
Okinawans who follow these eating habits tend to maintain strong bones and have lower rates of heart disease, cancer, and depression—allowing them to stay active and enjoy life well into old age.
Increased Mindfulness
Practicing hara hachi bu naturally makes you a more mindful eater likely to eat significantly less without even thinking about it.
You’ll become more in tune with your body’s signals, shifting focus from distractions to the meal in front of you. With time, you’ll savor flavors more deeply, appreciating food not just as nourishment but as a source of joy and curiosity.
Mindfulness is at the heart of Japanese philosophy, and another concept closely tied to it is ikigai, which is translated as “reason for being.”
Reduced Risk age-related illneses
Researchers investigated why some centenarians can reach such old ages without signs of dementia. They proved that adhering to the hara hachi bun me philosophy may help promote healthier neurological markers in older people.
according to a 2024 study on longevity in Okinawa, Okinawans have far fewer age-related illnesses like diabetes, heart disease, and cancer.
What you eat matters. what do People in Okinawa Eat?
The typical Okinawan diet consists of plant-based meals, primarily stir-fried beans, spinach, mustard greens, sweet potatoes, and tofu, all of which are packed with nutrients.
Goya, or “bitter melon,” is another common staple. It’s rich in antioxidants, vitamins, and minerals, which can help lower blood sugar levels and boost immune health to better combat viruses.
While Okinawans do eat pork, fish, and other meats, these are usually only a small part of their overall intake.
Traditional Okinawan meals include Okinawa Soba, Ninjin Shirishiri – Okinawan fried carrot and eggs, Miso Glazed Aubergine or Mazesoba.
How to Practise ‘hara hachi bu’ and stop eating when you are 80 percent full?
- If you want to practice this philosophy, start by avoiding the obsession with significant calories or weight loss. Instead, focus on moderation, which is deeply rooted in Japanese culture. While eating, practice mindfulness by tuning into your body’s signals.
- Focus on your food. To reduce distractions, turn off the TV and keep digital devices away from your eating area.
- Eat Slowly. Eating quickly often leads to overeating. Slowing down to give your body time to register fullness.
- Opt for smaller dishes, such as smaller plates and tall, narrow glasses, as this can help you consume less without even realizing it.
- Make snacking a hassle by putting tempting foods, like candy bowls and cookie jars, out of sight.
- Pre-portion your meals by serving smaller portions at the start to avoid the temptation of second helpings.
- Before you eat, practice gratitude by taking a moment to appreciate your food.
- Staying hydrated is equally important. Drink water before and during your meal to help control hunger and promote fullness.
- Engage your senses by paying attention to the colors, textures, and aromas of your food. This can make your meals more enjoyable and help you eat more mindfully.
- In Okinawa, meals are typically a communal experience shared with family and friends. This social element is a key part of the Hara Hachi Bu philosophy. Dining with others promotes slower eating, fosters conversation, and emphasizes the social experience over merely the food.
- Incorporate more plant-based foods into your diet. Focus on a variety of fruits, vegetables, whole grains, and legumes.
