A while back, I was pondering whether lots of smaller meals or a few big meals would be better for controlling my stomach bloating. Now, I believe the answer is neither. The best approach is somewhere in the middle. I should eat three meals a day and avoid snacking. During my meals, I should eat at a slow pace and not be afraid to leave leftovers when I feel I reach my limit.
All that sounds easy, but in reality it is hard to follow. I’m simply too accustomed to cleaning my plate. Leaving a bunch of food behind feels wasteful and incomplete. Avoiding snacking is also difficult. During the workday, when I get stuck on a problem (or if I’m bored), it feels right to pop in a couple of almonds or chocolates or what not.
Anyway, to keep myself from eating too much, I’ve given myself these calorie limits: 400 for breakfast, 800 for lunch, 800 for dinner, 150 for snacks. On days where I exercise more or less, I’ll adjust accordingly.
Other considerations I will follow are not to eat when bloated, try to finish eating dinner before 5pm, and be careful when eating foods that cause bloating. When it comes to the last point, FODMAP foods don’t really seem to apply to me, but there are a few regulars that cause more bloating (i.e. cereal + milk, fruits, yogurt).
PS: physical movement seems to reduce the bloating. On days when it gets really bad, going for an elliptical run seems to help.
