Food Combining

Food combining guide for better digestion and health.

If you experience bloating, acid reflux, GERD, or other digestive problems, food combining can be an effective strategy for improving, and even eliminating some of these health issues. Better food combining can support proper weight, and if you suffer from candida food combining can help to support your recovery. 

The best thing about food, combining is that it is NOT a “diet”. You don’t have to “give up” your favorite foods...just rethink how you put your foods together!

Food combining 101

1. Combine Fruit with Protein Fats (Nuts and Seeds) and/or Leafy Greens

Fruits get digested quicker than any other food. Best to have it  before 12 noon in the morning as a great replenisher and hydrator, although, having fruit alone, can affect some individuals insulin levels so it might be best to combine with protein fats such as nuts.

The fat in the nuts slows down the process, so the sugar from the fruit is not absorbed as quickly.

Melons present a special concern as they move through the digestive track in 20 minutes, quicker than any other fruit, so it's best to have melon on its own.

Do Not Consume Fruit With Animal Protein, Legumes, Beans, Or Starches.

It's best to have fruit on its own, or you can pair it with protein fats like nuts and seeds

2. Combine Protein with Non-Starchy Vegetables or Sea Vegetables

When you eat proteins your stomach produces more hydrochloric acid and the protein-digesting enzyme pepsin which is not great for the digestion of starches. 

Proteins are best combined with non-starchy vegetables such as:

• leafy greens

• lettuces

• broccoli

• cauliflower

• cabbage

• brussels sprouts

• asparagus

Or sea vegetables:

• nori

• kombu

• wakame

• dulse

.

TIMING: Leave at least 3 hours between a protein meal and a starch meal to support better digestion.

3. Combine Protein Fats (Nuts and Seeds) with Non-Starchy Vegetables

Protein Fats such as:

• nuts (almonds, walnuts, pecans, cashews, hazelnuts, pistachios, macadamias, Brazil nuts)

• seeds (hemp, chia, flax, sunflower, pumpkin, sesame seeds)

• dairy (milk, kefir, cheese, yogurt)

These foods combine best with non-starchy vegetables such as:

• leafy greens (spinach, kale, chard, bok choy)

• cabbage

• broccoli

• cauliflower

• asparagus

• brussels sprouts

OR, with fruits:

• lemon

• lime

• grapefruit

• berries

• kiwi

• pineapple

• mango

• bananas

• dates

1. Do NOT combine fruits with non-starchy vegetables to support better digestion.

2. Leave at least 3 hours between a protein meal and a starch meal (potatoes, winter squashes, beets, or grains). 

4. Combine Grains and/or Starchy Vegetables with Non-Starchy Vegetables 

Non-grain starches such as:

• beets

• corn

• potatoes

• sweet potatoes

• winter squashes (butternut, kabocha, pumpkin)

can be combined with grains such as:

• rice

• quinoa

• millet

• oats

• buckwheat

• amaranth

• sorghum

and other grains.

Starchy foods also work well with non-starchy vegetables such as:

• leafy greens

• broccoli

• cauliflower

• brussels sprouts

• asparagus

• sea vegetables

Combining classics like vegetables with quinoa, pasta with tomato-based sauce, and root vegetables with greens and non starchy vegetables go together not only for flavor and texture, but also for better digestion.

Some need to be careful with grains containing gluten though, as they are inflammatory. Those containing gluten can cause inflammation and are generally not digested well. If you consume these foods it is best to be done in moderation or avoided.

TIMING: Leave at least 3 hours between a starch-based meal and a protein-based meal. 

5. Combine Protein Starches (Beans/Legumes) with Non-Starchy Vegetables

Beans and Legumes are a great source of high quality plant protein, complex carbohydrates with loads of fiber and resistant starch, vitamins, minerals, and beneficial compounds that can support better heart health, brain health, and weight management if well tolerated.

Beans, peas, and lentils deliver concentrated proteins AND starches, which is why they are known as "protein starches".

These foods are difficult to digest, and many people experience gas, bloating, and fermentation in the gut.

SOAKING AND COOKING: Beans contain phytates that inhibit the digestion of key nutrients such as calcium and iron. To support better digestion, it is recommend using dried beans and soaking them in filtered water with a strip of kombu (seaweed) to neutralizes the enzyme inhibitors, release some gas, and help the protein to become more available. Soaking also softens the beans so they cook more quickly and evenly. 

LECTINS: Lectins are proteins that bind to carbohydrates that are found mainly in legumes and grains, but also in most plant foods including nightshades, nuts, and seeds. Cooking beans deactivates lectins. However, for people with digestive sensitivities and gastrointestinal problems, lectins can compromise the gut microbiome, and absorption of nutrients, decreasing acid secretion, and increasing inflammation. So caution should be used in ingesting beans... monitor your reaction. 

Canned beans or not the best choice for proper digestion and overall health. Canned beans have not been prepared properly, have been cooked quickly, and are often packaged in their cooking liquid which contains some anti-nutrients that impairs digestion. 

FOOD COMBINING: To support better digestion, do not consume beans with animal protein or plant protein (nuts and seeds).

Beans are best combined with leafy greens and non-starchy vegetables.

Monitor your response to beans. You may find that you can tolerate certain beans and not others, and you may also discover that you can tolerate small quantities but not large quantities in one sitting. 

6. Foods That Go Well with ANY FOODS! 

These foods combine well with ALL FOODS, making food combining so much easier! Plus these are foods that are a great addition to any diet.

It's a good idea to keep a variety of these foods on hand to throw together for quick meals and snacks.

• leafy greens (spinach, kale, chard, collard greens, bok choy)

• lettuces (butter, romaine, arugula)

• herbs (basil, mint, parsley, cilantro, tarragon)

• spices (cinnamon, ginger, turmeric, cayenne)

• lemon

• lime

• avocado

• tomatoes

• cucumbers

• bell peppers (red, green, yellow, orange)

• zucchini and summer squashes

• chiles (serrano, jalapeño)

Food Combining

Food combining as a concept may seem confusing. But, once you get used to it, it gets easy, and practicing it will help you to make healthier food choices. 

To make it easy, keep on hand,: avocado, tomatoes, bell peppers, summer squashes, zucchini and leafy greens. These non-starchy vegetables combine well with all foods except fruits. And, they are the healthiest foods that should form the basis of your diet!

Tip: Grab a healthy protein and non-starchy vegetable if you're unsure what to have... it's always a great choice!