So, How Long Should You Wait Between Meals For Optimal Digestion?

As with many things nutrition-related, sometimes it seems like the guidance around meal timing pingpongs back and forth between contradictory recommendations. "Eat three square meals a day." "No, eat six small meals per day." "Wait several hours between meals." "Go ahead and graze all day!" It's enough to make you wonder whether there are any trustworthy parameters around meal timing at all.

Don't we all want a gut that chugs along as smoothly and predictably as a rail train? Though there's not a lot of scientific research behind the question of timing meals for optimal digestion, expert advice has long hovered in the three- to five-hour range.

"For the average person, spacing out meals this way is probably the better route to go. This better allows your gut to 'clean up shop,'" says gut health dietitian Amanda Sauceda, RDN. According to Sauceda, in the periods between your meals, the gut acts as a "migrating motor complex," contracting to push undigested food through the digestive system. "When you eat, the migrating motor complex gets interrupted. You don't want to be eating all the time because the 'cleaning' will stop."

On the other hand, if you suffer from a digestive disorder, you might want to time your eating occasions closer together. People who have difficulty digesting fat or who experience acid reflux after larger meals may feel better with smaller portions throughout the day. Your doctor or dietitian can guide you on best practices for meal timing with conditions like IBS, IBD, or GERD.

Just like digestion, your blood sugar is in a constant state of flux, depending on when (and what) you eat. When you eat carbohydrates, your blood sugar rises, then slowly falls. Waiting too long between meals—in the range of six hours or longer—could create some unpleasant symptoms of low blood sugar. You might experience shakiness, fatigue, or irritability (yep, getting "hangry" is a real thing). And of course, becoming ravenously hungry can lead to overdoing it on calories when mealtime finally does roll around.

So what's the best timing for keeping blood sugar steady? According to Sauceda, even folks with issues like diabetes and prediabetes can stick to the 4-6 hour range between meals, unless advised differently by their doctor.

Sauceda recommends starting with a framework of protein, fat, and fiber at every meal. "Protein is the most satiating nutrient, so you want to start there," she says. Build in foods with healthy fats (like olive oil, fatty fish, nuts, and seeds), then include a source of fiber to keep digestion slow and steady. Foods like whole grains, fruits, veggies, and legumes are all great choices.

And if you can't seem to work in enough fiber with foods alone (a lot of people don't), try sprinkling a fiber supplement into smoothies, shakes, oatmeal, and more. Here are a few mbg favorites for gut health, regularity, and satiety.