The Japanese style of eating has long been admired for its health benefits, not least because Japan has the longest average life expectancy[i], with incredibly low rates of heart disease and cancer.
So, what is it about the Japanese diet that’s so special? In this article, we delve into a specific style of eating called hara hachi bu, what it is, and why it’s so beneficial.
What is hara hachi bu?
Hara hachi bu is a Japanese eating practice. Translated, it means “eat until you’re 80% full” and in Okinawa, the Japanese island it originated from, residents eat on average 1200 to 1900 calories a day – a lot less than their European counterparts.
The ancient practice of eating in this way is believed to promote a healthier lifestyle and a more conscious approach to eating, think less waste.
Historical origins of hara hachi bu
Hara hachi bu is believed to trace back to Okinawa, an island in Japan where life expectancy is high, and disease is low. It’s also the birthplace of Mr Miyagi, for any Karate Kid fans reading this.
Okinawa is one of the world’s Blue Zones, an area of the world where people live long lives, thanks to their lifestyle and surrounding environment. In Okinawa, men are expected to live until they are 84 while women have a life expectancy of almost 90. Now compare that to the United States, where men have an average life expectancy of 76 and women, 79[ii]. It’s a stark contrast.
Not only do Okinawans enjoy a long life but they are also exposed to a lower rate of many chronic diseases that have become a norm for the Western world, including:
- Heart disease
- Breast cancer
- Prostate cancer
- Dementia[iii]
Basics of hara hachi bu
The basic principle of hara hachi bu is to encourage people to stop eating when they feel they are 80% full. So, eat until you still feel a bit hungry, so that you savour and enjoy the food you’re eating, and focus on the quality, not the quantity of the food you eat.
In comparison to other eating practices, hara hachi bu is a measured approach to food consumption, rather than the overindulgent practice of eating until you physically cannot eat anymore.
But there are other key principles associated with hara hachi bu that are likely to contribute to the overall health benefits. They are:
Smaller portions
Hara hachi bu encourages eating from smaller plates, bowls, and tall, narrow glasses to encourage portion control. You’re likely to eat less without even realising it.
Slower eating
Everyone is in a rush to do anything these days, even eating. The temptations of fast food, microwave-ready meals, and even restaurant-quality food delivered to your door demonstrate we’re struggling to find time to cook and even eat properly.
Hara hachi bu encourages people to eat slowly, enabling the body to send signals to the brain telling it that we’re full. Many people who follow hara hachi bu chew their food properly and put their utensils down after each bite to help slow down the process.
Increased social interaction
Turning off the TV and sitting around the table helps to make mealtimes more sociable. In Okinawa, meals are a social affair, and eating together can help you gauge when you’re feeling full.
What are the health benefits of hara hachi bu?
Although the Japanese have one of the longest life expectancies in the world, Okinawa is home to the largest proportion of centenarians worldwide. The traditional Okinawan diet consists of mostly natural, and plant-based, with 80% of calories deriving from wholegrains, vegetables, fruits, legumes, and sweet potatoes are the biggest carbohydrate source[iv].
This colourful array of foods combined with 20% fewer calories compared to other typical diets, including the traditional Japanese diet are likely to be major contributors to a long and healthy life. And let’s not forget the power of the diet on the gut microbiome. Let’s look at some of the health benefits of the Okinawan diet and the hara hachi bu.
Gut microbiome diversity
A study by Manoharan et al. (2023) examined the changes in gut microbiota composition in type 2 diabetics following an Okinawan-based Nordic diet. They found that the diet had numerous health advantages, including a reduction in:
- Body mass index (BMI)
- Waist circumference
- Body weight
The study also found differences in the gut microbiota composition of participants after 12 weeks. The Okinawan-based Nordic diet increased the abundance of Actinobacteria and Firmicutes and lowered the abundance of Bacteroidetes[v]. This is likely to be associated with the high intake of whole grains and fibre, major constituents of the diet.
Weight management
One of the major considered benefits of Hara Hachi Bu is effective weight management. That’s because one of the major principles of this mindful eating practice is to not overindulge and to eat until you are 80 percent full.
By stopping eating before you are full, you will consume fewer calories which can either help you to lose or maintain a healthy weight. Hara Hachi bu also promotes slower eating which helps to reduce calorie intake. Naturally, by slowing down consumption, you’ll reduce the number of calories you eat.
Improved blood sugar
Hara hachi bu is associated with better blood sugar control. Eating smaller, balanced meals may help to control blood sugar levels, reducing the risk of developing type 2 diabetes.
Better chance of longevity
Okinawa is classified as a Blue Zone, a place where people tend to live longer because of numerous factors including lifestyle choices. Hara hachi bu is one of the factors that may help to increase the life expectancy of Okinawan residents.
Research by Waziry et al. (2023) demonstrated that calorie restriction can slow down ageing and promote longevity in adults[vi]. This is backed up by further previous evidence that calorie restriction improves ageing markers in humans[vii]
How to be more ‘hara hachi bu’
Hara hachi bu is a kind of lifestyle, but that doesn’t mean you have to wholeheartedly adopt it, you could incorporate the principles to help support your overall health.
Here are some top tips:
- Eat less: Start with small steps like leaving one or two bites of food on your plate or physically reducing your portion size by one or two bites to stop you overeating.
- Slow down: Eat slower and be sure to chew all your food before swallowing. If you eat meals in front of the TV, try switching the TV off and sitting at the table. You can try putting your cutlery down after each mouthful, this will help to slow down the eating process further.
- Get social: If you live with others, schedule mealtimes together and around a dining table. Naturally, the conversation will slow down your eating time, it also mimics the social aspect of the traditional Okinawa diet.
Hara hachi bu and the gut
Following an Okinawan-style diet and the principles of hara hachi bu may support the health of your gut. For example, the Western Diet typically consists of high-fat, high-sugar, and low fibre foods which coincide with less-than-impressive habits, late-night snacking, general snacking, and huge portions.
These habits can lead to a ‘leaky gut’. This is where the intestinal lining becomes weak, causing tiny holes to form, allowing bacteria, toxins, and food particles to pass through into the bloodstream.
A leaky gut triggers an inflammatory response and a plethora of uncomfortable symptoms, such as bloating, cramps, gas, and even joint pain and food sensitivities[viii].
Hara hachi bu on the other hand promotes the consumption of nutrient-rich foods, like whole grains, fruits, vegetables, and lean meats, in moderation. It also lowers the likelihood of overeating, a potential contributory factor for a leaky gut, and restricted calories can have positive benefits for the gut microbiome.
Sbierski-Kind et al. (2022) implanted the gut microbiota from an obese female before and after an 8-week very low-calorie dietary intervention into mice. The results showed that those who had received the restricted calorie diet displayed a higher alpha diversity and a lower abundance of health-degrading bacteria[ix]. Therefore, calorie restriction was shown to reshape the gut microbiome and improve metabolic health.
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Summary
Hara hachi bu is a Japanese term which literally means “eat until you are 80% full”. It’s an eating principle that derives from the Japanese island of Okinawa, a Blue Zone home to the highest proportion of centenarians.
Hara hachi bu has numerous health benefits, including modulating the composition of the gut microbiome. Making a few small changes to your eating habits could have major advantages for your digestion as well as the social aspects of dining.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
Sources
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[iv] Dominguez LJ, Veronese N, Baiamonte E, Guarrera M, Parisi A, Ruffolo C, et al. Healthy aging and dietary patterns. Nutrients. 2022;14(4):889. doi:10.3390/nu14040889
[v] Manoharan L, Roth B, Bang C, Stenlund H, Ohlsson B. An Okinawan-Based Nordic Diet Leads to Profound Effects on Gut Microbiota and Plasma Metabolites Linked to Glucose and Lipid Metabolism. Nutrients. 2023 Jul 24;15(14):3273. doi: 10.3390/nu15143273. PMID: 37513690; PMCID: PMC10384944.
[vi] Waziry, R., Ryan, C.P., Corcoran, D.L. et al. Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial. Nat Aging 3, 248–257 (2023). https://doi.org/10.1038/s43587-022-00357-y
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