“Hara Hachi Bu”: Japanese have followed the 80% rule for 300 years to make their lifespan longer

In Okinawa, Japan – one of the oldest populations in the world, a simple phrase is often said before meals, rather than a ritual. This is a way of life. “Hara Hachi Bu” means “80% full belly” and has been quietly affecting generations of diet, thinking and lifespan for longer periods of time.

After the 2023 Netflix Docu series aired to 100: The Secret of the Blue Zone, the term rose to wider awareness, with explorer Dan Buettner heading to areas known for their outstanding life span. In Okinawa, he observed this exercise with his own eyes. “This idea tells every generation of Japanese that our portion is small,” Miyazaki Shimo said in the Women’s Health Report. She is a registered nutritionist (RDN) who grew up in Japan.

Essentially, “Hara Hachi Bu” is about moderation, not restriction. Its impact extends beyond the plate.

300 years of temporary food

The origin of the traces of “Hara Hachi Bu” dates back to 1713. Japanese philosopher and botanist Ekiken Kaibara wrote this concept in his book Yojokun: The Life Lessons of Samurai. The book introduces the idea of ​​“Hara Hachi Bun Me” to stop feeding on 80% fullness, part of a wider philosophy of self-healing and body consciousness.

Kaibara’s own life provides some evidence for the theory. “He was 83 years old, which was rare in the Edo period and had a life expectancy of less than 50 years,” Miyashita said.

Even today, many Okinawans still say this aloud before meals. Miyashita recalls her family as well. It is both a blessing and a gentle reminder: Listen to your body.

A slower, more satisfying way to eat

For those who have finished every bite on the plate, the idea of ​​leaving food behind can be uncomfortable. But according to the dietitian Kouka Webb, who grew up on this principle in Japan, “Hara Hachi Bu” can actually make the meal more pleasant. “By focusing on the flavor, texture and aroma of the food, people may get more satisfaction from the meals,” Webber said. She finds herself better at understanding her diet frequency and frequency. This, in turn, becomes richer than restricted using meals.

Importantly, this practice is not meant as a weight loss tool. “‘Hara Hachi Bu’ is not a diet, it’s a way of life,” Webber said. “It encourages people not to have strict calorie counts or eliminate certain food groups without paying attention to diet and portion size.”

Why Hara Hachi doesn’t give you some rest

Overeating can put stress on objects and hormones. “When you eat until 100% full (and later), you slow down your digestion, absorption and metabolism,” she said, emphasizing organs like the pancreas, kidneys, liver and intestines.

Weber agreed. “Eating until 80% full is associated with a lower risk of acid reflux, bloating and gastrointestinal problems.” This also seems to help regulate blood sugar, as smaller meals reduce the risk of glucose spikes, a key issue for those who manage insulin resistance.

In Japan, the prevalence of obesity is only 3% to 4%. By comparison, the UK’s interest rate is 25.9%, increasing the risk of conditions such as heart disease and type 2 diabetes.

How does “Hara Hachi Bu” help?

Food is not just fuel. This is exciting. Often, people eat foods beyond hunger – boredom, anxiety, or habits. Weber notes: “’Hara Hachi Bu’ can help distinguish between physical hunger and emotional diet.” She says a mindful diet can improve well-being and reduce stress.

In a 2021 study published in the field of neuroendocrinology, researchers found that women are two to three times more likely to suffer from mood-related diseases. Exercises like “Hara Hachi Bu” can provide buffering by creating a more intentional relationship with food.

Can it reduce the risk of chronic diseases?

There is evidence that this is possible. Okinawans who adhere to traditional diets (including “Hara Hachi bu”) have significantly lower rates of diseases such as cancer, stroke and heart disease. “Diet until 80% fullness is associated with a lower risk of chronic disease,” Weber said.

A 2009 study in the journal American College of Nutrition reported that Okinawans have about 50% lower incidence of breast, colon and prostate cancer than in other parts of Japan. Despite more research, the link between temperance and lifespan is still strong.

Who shouldn’t practice this method?

Not everyone can benefit equally. “It can be difficult to measure fullness levels, especially for people who are not used to eating.” This can lead to eating too much or too little.

For those with a history of eating disorders, caution is key. “People with eating disorders have lower energy intake than those without, so ‘Hara Hachi Bu’ can be dangerous because their daily intake is down exponentially,” Miyashita warned.

If not sure, two experts recommend talking to a healthcare provider before trying the method.

Start gently: How to practice “Hara Hachi Bu”

Have a curious try it? Webb and Miyashita recommend starting with your environment. “Pick a quiet place with little distraction,” Weber said. Miyazaki Sai added, “Leave the computer or TV to avoid further distraction.”

Use smaller dishes to help your brain regulate to reduce parts. Start the meal with non-starched vegetables and chew thoroughly, at least 15 bites per bite.

Stop on the hunger scale with “six or seven”. Have a physical examination with you. Full signal takes time. “It takes about 15 to 20 minutes for the stomach to send a full signal to the brain,” Weber explained.

Visually estimate 80% of the board. If you are still unsure, wait a few seconds. “Wait for 15-20 minutes and decide to eat more,” Weber said.

For beginners, food magazines may help. Record what you eat, how much and how it makes you feel. “Don’t judge and use it as a learning exercise,” Miyazaki Sa said. As time goes by, patterns emerge and practice may become second nature.

Ultimately, “Hara Hachi Bu” is about reconnecting with your body. Not for perfection, but in a quiet act of listening – a bite.