Eat soluble fiber foods first whenever your stomach is empty.
Eat small portions of food, and eat frequently. The emptier your stomach, the touchier your reflex. If you've gone too long without eating, have a dose of your soluble fiber supplement as a stop gap to keep your gut calm.
Fats are a powerful gastrocolic reflex trigger. Go low fat, but not fat free.
Don't eat a lot in one sitting. Your reflex reacts in proportion to quantities and calories consumed.
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