Proper meal timing can reduce bloating by 30-50%. Generate your personalized schedule based on the 4-hour spacing rule.
The Migrating Motor Complex (MMC) is a "cleansing wave" that sweeps through your small intestine between meals. It only activates when you HAVEN'T eaten for 3-4 hours.
If you snack constantly or eat too frequently, the MMC never fully activates, leading to:
The 4-hour spacing rule gives your MMC time to complete its cleaning cycle.
Meal timing is one part of a complete gut protocol. Combined with the right foods, supplements, and stress management, proper timing becomes even more powerful.
Get My Complete ProtocolWhat about intermittent fasting with IBS?
Intermittent fasting (16:8 or similar) can actually help IBS by giving the MMC maximum cleaning time. The 2-meal schedule above is a form of intermittent fasting. However, if you have blood sugar issues, GERD, or certain medical conditions, check with your doctor first.
Can I have coffee or tea between meals?
Plain black coffee, plain tea, and water don't significantly affect the MMC or digestion. However, if you add milk, cream, or sugar, that counts as a "meal" and restarts the clock.
What if I get hungry between meals?
Initial hunger between meals is often habit, not true hunger. It usually resolves within 1-2 weeks of consistent spacing. If genuinely struggling, ensure your meals have adequate protein and fat (which increase satiety). Hunger can also indicate inadequate portions at main meals.
Last updated: January 2025 · Reviewed by Rebecca Taylor, RNutr