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HALACHIPEDIA has part of its entry on Birkat HaMazon that deals with the question. The numbers refer to the references – please see the original especially ref 21. It's not the distraction that matters so much as the time and how hungry you are - see below. How long does one have to say Birkat HaMazon? If one ate bread and is full, preferably ...
Aruch HaShulchan Orach Chaim 184:7 & 8 says that we don't know how to determine if one is still full, therefore one should say Birchas HaMazon within 72 minutes of completing the meal. If it is beyond 72 minutes then one should eat another Kezayis and then say Birchas HaMazon.
Shulchan Aruch Orach Chaim Chaim 184:5 says one has until the food digests, which is determined by a hunger caused from that eating. Therefore, as soon as one is hungry again (even though digestion has not yet completed), he may no longer bentch. Mishna Berurah 20, and more clearly in the Biur Halacha, says this is at least 72 minutes.
All of this reposted from http://www.berachot.org/halacha/12_shiurberacha.html Time Lapse (max) - From when you are done eating, how long do you have to say the bracha achrona? There is a difference between Bread and all other items in this regard: Bread: Ideally, one should bentch within 72 minutes from when he stopped eating, since within ...
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