Why You Should Eat Every 4 Hours, According to a Gastroenterologist

When it comes to gut health, the timing of your meals can significantly impact your digestion and overall well-being. While many people focus on what they eat, the intervals between meals can be just as crucial.

Dr. Will Bulsiewicz, a renowned gastroenterologist based in Mount Pleasant, South Carolina, explained to Newsweek how digestive health benefits when the gut has adequate time to rest and isn’t constantly working to break down food.

“When it comes to gut health and meal timing, there’s really no one-size-fits-all approach,” he said. “It’s wise to wait about four hours between meals.”

Bulsiewicz is founder of 38TERA, a gastrointestinal health company. He explained that spacing out meals helps maintain a healthy rhythm for the gut and supports proper digestion.

Why Timing Matters

Bulsiewicz highlighted the role of GLP-1 (glucagon-like peptide-1), a gut hormone released about 15 minutes after eating.

“The levels typically peak around 30–60 minutes post-meal,” he said. “You may recognize GLP-1 from medications like Ozempic—it’s the same hormone those drugs replicate to help regulate blood sugar. This effect is especially pronounced when your meals contain prebiotic fiber, which feeds gut bacteria and promotes the production of even more GLP-1.”

However, the digestive process doesn’t end with GLP-1.

“Then, as GLP-1 levels taper off, your gut shifts into a special phase of digestion called the migrating motor complex (MMC)—which is crucial but often overlooked,” he told Newsweek.

“The MMC begins two to three hours after a meal and lasts about 90–120 minutes. Think of it as your gut’s ‘cleansing cycle,’ sweeping away leftover food particles and bacteria, helping guard against small intestinal bacterial overgrowth (SIBO), and priming your digestive system for the next meal.”

He emphasized the importance of allowing the MMC enough time to work, advising against constant snacking. Waiting four to six hours between meals gives the MMC the opportunity to complete its essential “housekeeping.”

“Your body usually provides a clear signal when it’s ready—genuine hunger,” Bulsiewicz explained. “Honoring these natural rhythms is one of the simplest yet most powerful things you can do for your gut health.”

Is This Guideline Suitable for Everyone?

While the four-to-six-hour guideline works for most people, individual needs can vary. Women, for instance, may notice an increase in appetite before menstruation.

A 2018 study supports this, showing that women tend to crave high-calorie foods—especially those rich in fats, sugars, and salt—during this time.

“While the four to six-hour guideline is a helpful benchmark for most people, there can be subtle differences between individuals,” Bulsiewicz said.

“Hormonal fluctuations in women—especially during various phases of the menstrual cycle—may influence hunger levels and digestion, sometimes resulting in shorter or longer intervals between meals. Ultimately, the best approach is to listen to your body: allow genuine hunger to guide your meal schedule and give your gut enough time to complete its cleansing and restorative processes.”

The Benefits of Meal Timing

Bulsiewicz outlined the benefits of maintaining proper meal timing:

• Improved energy levels
• Reduced inflammation
• Less bloating
• Better digestion

“This can also enhance your metabolic health by optimizing insulin sensitivity, which is critical for preventing metabolic issues like obesity or type 2 diabetes,” he explained.

“Meal timing allows your body to naturally get into a rhythm, which is often overlooked but particularly important for digestion. That rhythm begins with hunger, followed by eating until satiation, fully digesting the meal, and then repeating the cycle starting with hunger.”

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