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| - Last Updated on January 23, 2025 by Dr Priyamvada
Quick Take
A social media post claims that eating three times a day can make you sick. We did the fact check and termed this claim as mostly false.
The Claim
An Instagram post suggests a hierarchy of eating frequencies: those who eat once a day are “yogis,” those who eat twice are “bhogis” (enjoyers), and those who eat thrice a day are “rogis” (sick people). The video argues that excessive mealtimes, including frequent snacking, are the primary cause of illness. It claims Indians overtax their digestive systems by eating 7-8 times daily, leading to constipation and ultimately, various diseases. The video also attributes the rise in diseases to the widespread use of western-style toilets over traditional Indian toilets.
Fact Check
Is there any evidence that eating three or more meals a day negatively affects your health?
No, there isn’t. While meal frequency can impact factors like blood sugar regulation and feelings of fullness, there’s no evidence to support the idea that eating three times a day directly causes illness. In fact, research suggests that increasing meal frequency can have positive effects on the body.
- Individualised needs: The optimal number of meals varies depending on individual factors like age, activity level, and metabolism.
- Focus on overall diet: The quality of the diet plays a far more significant role in health than the number of meals consumed. A balanced diet rich in fruits, vegetables, whole grains, and lean protein is crucial for good health, regardless of how often you eat.
- Potential benefits of smaller, more frequent meals: Some studies suggest that smaller, more frequent meals might be beneficial for certain individuals. For example, for those with diabetes or those looking to gain some weight or manage their weight. A 2020 study found that consuming approximately three meals a day is associated with better diet quality. However, this is not a universal rule.
We spoke with Deepalakshmi Sriram, Registered Dietitian at The Cleft & Craniofacial Centre and Sree Balaji Medical College & Hospital, Chennai, to know whether eating frequent small meals can harm the body. She explains, “There’s no solid evidence to suggest that eating three or more meals a day negatively impacts health. In fact, for most people, regular meals help maintain stable blood sugar levels, support metabolism, and provide essential nutrients throughout the day. The key is balance and choosing nutrient-dense foods. If you’re unsure about what works best for you, consulting a nutrition expert can help personalise a plan to meet your specific needs.”
Does frequent eating necessarily overload the digestive system and cause constipation?
Not actually. Frequent eating does not necessarily overload the digestive system or cause constipation for the following reasons:
- Digestive system adaptability: The human digestive system is remarkably adaptable. It can efficiently process food throughout the day, as long as the diet is balanced and portion sizes are appropriate.
- Constipation causes: Constipation has multiple causes, including dehydration, lack of fiber, certain medications, and underlying medical conditions. Frequent eating itself is not a primary cause.
Is constipation the root cause of all diseases?
No, constipation has various causes and not just one:
- Complex interplay of factors: While chronic constipation can have some negative health consequences, it is not the sole or primary cause of all diseases.
- Numerous contributing factors: Diseases arise from a complex interplay of genetic, environmental, and lifestyle factors.
Is eating once or twice a day healthier?
Not necessarily. Intermittent fasting or eating fewer meals works for some people but is not universally healthier. Skipping meals can lead to nutrient deficiencies, fatigue, and overeating later in the day for many. Although some promote fasting as a cure for all kinds of diseases, including cancer, there’s no strong evidence to support such claims. A balanced diet which is specific to individual needs is more important than meal frequency.
For expert advice, we spoke with Shruti K Bhardwaj, Chief Clinical Nutritionist at Zydus Hospital, Ahmedabad. She says, “There’s no one-size-fits-all approach when it comes to meal frequency. While some people may thrive on eating once or twice a day, most individuals benefit from regular, balanced meals to maintain energy levels and support overall health. It’s important to personalise your eating habits based on your body’s needs, activity levels, and lifestyle. For tailored advice, it’s always a good idea to consult a nutrition expert.”
Similarly, some social media posts also claim that water fasting can eliminate old blood cells from the body, which is medically inaccurate.
Does the type of toilet used significantly impact health outcomes?
The impact of toilet type on health outcomes remains unclear for the following reasons:
- Limited scientific research: There’s limited scientific research specifically linking toilet type to widespread disease prevalence.
- Potential for discomfort: Some studies suggest that squatting may be more physiologically natural for bowel movements, but we still need more research.
THIP Media Take
The claim that eating three times a day can make you sick is mostly false. The number of meals consumed is not the primary determinant of health. The quality of the diet and individual needs play a more crucial role. While the video raises some valid points about the importance of a balanced diet and regular bowel movements, it oversimplifies complex health issues and presents misleading information.
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