Zero-Cost Gut Hack: UK surgeon shares how to beat bloating by simply spacing out meals

Dr Karan Rajan suggests spacing out meals is a simple, low-effort habit to try if you feel like a walking balloon (Image: Pexels)

A healthy digestive system reflects a sound body, stable mood, and overall well-being. But maintaining gut health has become increasingly challenging in this fast-paced world due to poor lifestyle choices and eating habits.

Bloating, a feeling of fullness, tightness, or swelling in the tummy, is a common yet discomforting condition many suffer from on a day-to-day basis. While not usually serious, chronic bloating caused by excess gas or slow digestion can impact mood, energy levels, confidence and self-esteem.

The internet is filled with quick fixes and restrictive diets that may do more harm than good.

That’s why a zero-cost bloating hack recently shared by popular NHS surgeon and content creator Dr Karan Rajan is gaining attention. In a viral Instagram post, Dr Rajan revealed that simply spacing out your meals by 3–4 hours can significantly improve gut health.

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A post shared by Dr Karan Rajan (@drkaranrajan)

The surgeon explained that your gut possesses a self-cleaning mechanism which can only work most effectively when you give your intestines some time in between meals to process and digest your food intake.

“Your gut actually has its self-cleaning cycle, but only if you give it the chance to kick in,” the surgeon said.

“This mechanism, known as the Migrating Motor Complex (MMC), is a wave-like motion within your digestive system that occurs between meals. Its purpose is to clear out residual food particles and bacteria from the small intestine, acting like an internal housekeeping crew to maintain a clear and efficient digestive pathway,” he added.

"Every time you snack, you hit pause on that cleaning cycle which means no MMC resulting in more stagnation and an increased potential for bloating & discomfort", says Dr Rajan

He warned that not only the timing of your meal but the speed at which you eat can affect your digestion as well.

“The speed at which you eat has a significant impact on your gut health,” he said. “Gulping food overrides natural digestive signals and overburdens your gut. It all begins in the mouth, where the enzyme amylase starts breaking down carbohydrates.”

He advised, “So the next time you eat, slow it down. Chew. Taste. Pretend you’re at a Michelin-starred restaurant, not starring in an episode of Man vs Food.”

According to Dr Rajan, bloating can be caused by many things, such as IBS, intolerances, SIBO, hormones, and more. This means that eating slowly or spacing out meals isn't a magic bullet, and it's always best to find the real cause of the bloating. But it’s a simple, low-effort habit to try if you feel like a walking balloon

Key Takeaways:

• Maintain a 3–4 hour gap between meals to support gut's self-cleaning cycle (MMC).
• Eat slowly to aid digestion and prevent bloating.
• Avoid excessive snacking, give your gut time to reset between meals.