I was happy to find an article in The New York Times that reinforces the importance of eating healthy meals at regular times. This is an issue I have been writing and teaching about for more than 20 years, so it is nice to see these ideas getting mainstream support. The article links the effects of eating late and consuming sweets, soft drinks, and fatty foods with acid reflux. According to the author of the article, Jamie A. Koufman, MD, acid reflux produces a variety of symptoms in addition to heartburn and indigestion. Postnasal drip, hoarseness, difficulty swallowing, chronic throat clearing, coughing and asthma are often reported symptoms with patients dealing with acid reflux. I find it interesting that many of these symptoms are perceived as being unrelated to acid reflux, but according to Oriental medicine, they are related to digestive and kidney function. Dr. Koufman comments that there has been a significant rise in the number of people dealing with acid reflex in the last 30 years as our food choices and meal times deteriorate.
In our new edition of The Complete Macrobiotic Diet, we have provided clear guidance around the content and times for healthy meals. Our digestive system is only able to digest and process our food at certain times of the day, and these have become recognized as meal times around the world.
These are start times and the meal actually begins when you sit down at the dining table. We recommend that breakfast start anywhere between the hours of 5 a.m. and 8:30 a.m., and even possibly 9 a.m. Lunch should begin between the hours of 11 a.m. and 1 p.m. And dinner should start between 5 p.m. and 7:30 p.m.
In addition to not eating three hours before bedtime, it is important to make lunch a regular, consistent practice. The midday meal is the one meal you do not want to miss. In today’s hectic world, it is important to take the time to share meals together. Meals are a time to return to balance and reconnect with family, friends and loved ones. Sharing food together is not only an expression of our appreciation for food and nature, but also for each other.
Birthday celebration at SHI
Hi Denny,
On the subject of digestion, I’ve recently been contemplating what an ideal transit time is for food in the gut. My transit time is only 12 hours – do you think this is enough time for nutrient absorption?
My search for information revealed that the average transit time for a woman is 3 to 4 days, vegetarians 24 to 48 hours and vegans about 24 hours. What do you think?
If anyone is interested, an easy way to test transit time is to eat a bowl of beetroot at dinner time!
Maddie
Hi Maddie,
A diet rich in unrefined whole grains, beans and vegetables creates a shorter transit time. The fiber in these foods makes digestion, transit time and absorption more efficient. If you are eating a varied whole-foods plant-based diet, chewing your food well and have good bowels, I do not think there is any concern.
Hi Denny,
thanks for your reply. I have been on a plant-based diet since the eighties and was a bit concerned because over the years my bowel motions have become looser – more like cow patties than the banana shape we’re told is ideal!! Perhaps this isn’t a problem, but I did wonder if other macrobiotic and vegan people experience that, or do they get the banana shape?!
Maddie
Hi Maddie,
Your bowels should be formed. It is hard to say without seeing you, but try eating a little more whole grain or cooking it with a little less water. I hope this helps.