Export distortion IG reels

Post screenshots as of now its just a guessing game.

What kind of distortion?

Aspect Ratio should match the supported dimensions of IG and that of the video you were creating, examples would be: 16:9, 9:16, 4:5

Time Interpolation you almost always want Frame Sampling.

Bitrate would depend on the frame size and framerate. In this case since they all have a pretty similar pixel-count, you could just follow a standard 1920x1080 bitrate with the average being about 15Mbps. Some people have different methods of choosing their bitrate for IG, but personally when I deliver content for IG I provide the standard bitrates I would give for a quality video.