For many people, gut pain, abdominal bloating, food intolerances and unpredictable bathroom trips are the norm.
Most people who struggle with IBS and uncomfortable digestive symptoms are aware that the foods they eat impact how they feel. This awareness often results in a hyper-fixation of identifying which foods are “safe” and which foods are triggers. While it can be helpful and empowering to identify foods that tend to exacerbate symptoms, this can also be a stressful endeavor. Because stress negatively impacts digestive function and is a common trigger for IBS and other Disorders of Gut Brain Interaction (link), I prefer to start with a strategy that is less stressful, but equally as powerful; meal timing.
Rather than focussing on the what, the emphasis with meal timing is the when.
Irregular meal timing looks something like this:
- A skipped or delayed breakfast
- A hit or miss lunch
- Late dinners
- Long gaps between meals
- Snacking that defers meals
While irregular eating patterns are common in those with IBS and other DGBIs due to digestive discomfort or fear of symptoms, prioritizing regular meal timing can help manage IBS-flares, reduce other GI-related symptoms and support mood and mental health as well.
Here’s how irregular meal timing can trigger IBS:
- The result of going long stretches without eating is often eating a larger meal later in the day, which can aggravate symptoms and result in a cycle of symptom flares and food avoidance
- Irregular patterns of eating can affect colonic motility and exacerbate IBS symptoms (like constipation and loose stools)
- Binging is more likely if blood sugar levels are low from extended fasting or skipped meals, which can trigger IBS
- Larger meals are higher in volume and can cause pain and bloating by activating stretch receptors in the gut
- These larger meals also create more abdominal pressure, which can cause heartburn and reflux
- Larger meals are more likely to contain higher volumes of foods that commonly trigger symptoms like FODMAPs, lactose, fiber and fat. These are less likely to cause symptoms when consumed in smaller amounts throughout the day.
Regular meal timing looks something like this:
- Breakfast within 1-2 hours of waking
- Lunch 3-4 hours after breakfast
- Snack 2-3 hours later
- Dinner 2-4 hours after snack
A consistent pattern of eating not only helps manage IBS flares by limiting the overconsumption of food and common triggers at one single meal, but will also improve stress management, mood regulation and energy levels throughout the day due to balanced blood sugar levels.
If you’ve given this a try, and you’re still feeling burdened by your digestive symptoms, a more personalized approach may be necessary. Book a Discovery Call to kick start the process of reclaiming your digestive health through practical, personalized and science backed strategies with Dr. Brown.
