Stress, phone and plate: how we deprive ourselves of flavour

It's not just about ingredients and the skill of the chef. What we feel at the table depends on emotions, expectations, the environment and even the company - all of which can significantly change the perception of taste, writes The Conversation.

A whole field of study - gastrophysics - is looking into this. It studies how our senses, brain and mental state influence the way we eat and what we taste. By understanding these mechanisms, it is possible to make ordinary food more colourful and rich... without changing a single gram of salt or spices.

Conscious eating: when taste "turns on"

In theory, 'mindful eating' is when we really notice what we eat: listening to the smell, texture, aftertaste and sensations in the body.

In practice, most people eat on autopilot: on their phones, laptops, watching a TV series or texting. In this mode, our attention is scattered, we chew quickly, almost do not recognise aromas and do not fix the moment when we are already full.

This "background eating" prevents the brain from picking up on body signals. The hunger hormone ghrelin, stomach contractions - all these things signal "it's time to eat", but in the mode of constant distraction we ignore it.

When we eat, the "stop" system is activated: the stomach stretches, leptin, cholecystokinin and other satiety hormones enter the bloodstream, creating a feeling of satiety. If we're staring at a screen at that moment, the brain may be weaker to "hear" these signals.

There is also a memory effect: a 2011 study showed that people who ate lunch while playing a computer game at the same time remembered worse what and how much they had eaten, felt less satiated and were more likely to reach for snacks later. Appetite depends not only on physiology, but also on how involved we were in the eating process itself.

If we slow down a little, however, the flavour becomes richer. The tomato is no longer just "sour" but is sweet, juicy and dense at the same time. The chocolate melts not "savoury and all" but unfolds in stages - from a slight bitterness to a thick, velvety aftertaste. Awareness is like turning up the volume for the taste buds.

Mood as a flavour enhancer (or silencer)

Stress, anxiety, and anger often impoverish flavour. When stressed, the body is preoccupied with survival rather than enjoyment: attention is narrowed, stress hormone levels rise, and the pleasure of eating fades into the background.

In one experiment (2021), participants watched different videos: a horror film, a comedy or a documentary. Those who watched the horror film felt more anxiety and rated the sweetness of the juice lower than the others. At the same time, they drank more, as if trying to "grope" the sweetness that the brain had muted.

When we are calm, feel safe, and are around pleasant people, the situation changes. The brain releases dopamine and serotonin more actively and food seems to taste better. Hence the feeling that "everything tastes better with friends", and street food at a festival can be more memorable than a complicated restaurant dinner.

If dinner suddenly seems "off", it's not necessarily the recipe that's the problem - your emotional state may have changed. After a hard day, you can take a short pause before eating: turn on some quiet music, take a few deep breaths, eat with someone you feel comfortable around. It makes a real difference in the taste sensation.

Expectations and design: eating starts in the head

Even before the first bite, the brain makes a prediction of what the food should be like - by sight, colour, sound.

We more often expect red to be sweet, green to be sour and bitter, crunchy golden to be fresh and 'satisfying'. The sound of crunching a chip or a baguette crust signals that the product is fresh and of good quality.

Utensils are also important. A 2024 study found: the shape, size and colour of the plate changes how appetising a dessert seems, and even how 'level' it feels. Black plates made desserts visually more premium and 'exciting', while white plates made desserts feel more familiar and homely. Heavier utensils also made the food feel "more solid" and of higher quality.

Olfaction plays a huge role. In experiments where participants had their noses blocked with special clips, a sweet drink seemed less rich and less pleasant. That's why when you have a cold, everything seems almost tasteless - the flavour is "switched off" and half of the experience of eating disappears.

How to use psychology to make food taste better

From all this we can draw a practical conclusion: we have a much stronger influence on the taste of food than we used to think. A few simple techniques:

• Eat without a screen. At least one meal a day - no phone or TV.

• Slow down. Chew a little slower, note the first smells and sensations of food.

• Create a mood. Calm light, music, pleasant company - these are not trifles, but "flavour enhancers".

• Play with serving. Move the food onto a nice plate, take out heavy utensils, add contrast in colour.

• Incorporate flavour. Don't eat "on the run," but at least breathe in the aroma of the dish for a couple of seconds before the first bite.

Without changing the menu or complicating recipes, we can make each plate subjectively tastier - due to the way we eat and the state in which we approach food.