Experts Agree—This Afternoon Habit Could Be Harming Your Gut Health

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Skipping lunch may make it harder to get enough fiber throughout the day.

• Regular meals may support digestion and healthy bowel regularity.

• Fiber, hydration and fermented foods can help support your gut health.

Gut health is one of today’s biggest health and wellness trends, with one survey suggesting that nearly 2 in 3 people say gut health is a priority. But what exactly is gut health? A recent scientific consensus statement defines it as “a state of normal gastrointestinal function without active gastrointestinal disease and gut-related symptoms that affect quality of life.” So, basically, gut health involves more than what’s happening in your gut microbiome—it also includes going to the bathroom regularly and the absence of GI symptoms (like severe bloating or pain) that interfere with your daily life.

While genetics can influence the health and function of your gut, your daily food and lifestyle habits play an important role, too. “What we eat affects not only how we feel but also how our bodies function. Our gut is connected to all dimensions of health and, therefore, ways we can maintain our gut health, through healthy diets but also through sleep and exercise, will help our daily lives and longevity,” says Maria Marco, Ph.D.

Experts agree that one common afternoon habit—skipping lunch—may make it harder to support your gut health. Read on to learn why regularly going without a midday meal may affect your gut health and what habits experts recommend instead.

Why Consistently Skipping Lunch Could Harm Your Gut Health

It May Make It Harder to Eat Enough Fiber

Eating enough fiber is one of the most beneficial things you can do for your gut, yet most of us don’t get enough. “Unfortunately, we have an epidemic of under-ingestion of fiber in the United States. Women and men need an average of 25 to 35 grams of fiber per day, and most people fall short,” says Rabia de Latour, M.D. “Fiber is a primary food craved by our microbes that live in our gut. They gobble up fiber, and then in turn, create byproducts that are beneficial to our health,” she says.

While skipping lunch doesn’t automatically mean you’ll fall short on fiber, missing out on an entire eating occasion may make it harder to get enough fiber-rich foods throughout the day. “Lunchtime is a chance to add fiber, plant foods and variety, so skipping it can mean fewer of the nutrients your gut bacteria like to feed on. It’s less about the skipped meal itself and more about whether the rest of your day still gives your gut what it needs,” notes Lauren Manaker, M.S., RDN, LD, CLEC.

It May Affect Your Regularity

Your gut likes a steady rhythm. Long gaps between eating may affect normal digestive processes and, for some people, affect bowel regularity, leading to things like digestive discomfort, early fullness or constipation. “[Eating] randomly or spontaneously at odd times that don’t coincide with a person’s circadian rhythms can be problematic. It’s important to eat during waking hours when your body needs energy and not right before you’re going to sleep,” says de Latour.

It’s not that your gut requires you to eat lunch at exactly the same time each day, but consistency seems to help. “Fairly regular eating patterns seem to support the body’s natural rhythms. If skipping lunch leaves you eating very late or grazing inconsistently, that may matter more than the missed meal on its own,” shares Manaker.

It May Lead to Discomfort from Overeating Later

If you skip lunch, chances are that hunger will catch up to you eventually. “Skipping lunch now and then usually isn’t a big deal, but making it a daily habit can shift things a little. When you go long stretches without eating, you might end up eating more later in the day, sometimes in a rushed way that doesn’t feel great,” says Manaker.

For some people, that can mean getting especially hungry later in the afternoon or evening, increasing the likelihood of eating larger meals later at night. A large meal isn’t necessarily bad for you, but consistently eating very large meals at night may be harder to tolerate, especially if you are prone to digestive symptoms like bloating or acid reflux.

Habits That Can Support Gut Health

Despite viral wellness claims, supporting your gut doesn’t require a perfect meal plan or a long list of expensive supplements. Instead, focus on small, everyday (and sometimes boring!) habits that will make a difference over time.

• Drink enough water. Staying hydrated helps support normal digestion and bowel regularity, particularly when you’re eating a fiber-rich diet. “Ensure that you’re adequately hydrated so that your urine is a very light pale yellow color,” says de Latour.

• Eat regularly. Eating regular meals throughout the day—as opposed to skipping some or having erratic eating patterns—may support a healthy gut and digestion by helping maintain the gut’s natural circadian rhythms, which influence digestion, gut motility (how food moves through your digestive tract) and your gut microbiome.

• Manage stress. Your brain and gut communicate through the gut-brain axis, and stress can sometimes lead to discomfort, bloating or pain in your gut. Find stress-management strategies that work for you, such as taking regular walks, practicing silence or deep breathing or spending time with friends.

• Incorporate fermented foods. Fermented foods like yogurt, kefir, kimchi and sauerkraut may support gut health by introducing beneficial microorganisms and other compounds produced during fermentation to your gut.

• Eat enough fiber. “Fiber is one of the most well-studied things you can do for your gut. The bacteria living in your gut ferment certain fibers and produce short-chain fatty acids, which help support the cells lining your gut,” explains Manaker. Aim to include a variety of fiber-rich foods throughout the day, such as fruits, vegetables, whole grains, beans, nuts and seeds.

• Move your body regularly. Regular exercise supports gastrointestinal health in addition to overall health, though the intensity seems to matter too. Research suggests intense exercise may sometimes lead to gastrointestinal distress, so pay attention to your body and opt for low- or moderate-intensity exercises like walking, biking and jogging when needed.

Our Expert Take

Skipping lunch every once in a while likely isn’t something you need to worry about. But if skipping lunch becomes an everyday habit, it may be worth taking a closer look at what may happen to your gut as a result. Irregular eating can make it harder to eat enough fiber, one of the most important things you can do for a healthy gut. Skipping lunch may also disrupt your regularity or lead to digestive discomfort, especially if you eat a much larger meal late at night as a result. Instead, opt for eating consistently throughout the day, drinking enough water and regularly incorporating fiber-rich and fermented foods into your diet.

Read the original article on EatingWell