If you’re experiencing bloating or sluggishness after meals, then food combining might be a helpful practice. This guide will walk you through the basics of food combining, so you can make informed choices for better digestion and increased energy.

As someone who has struggled with digestive issues, I found the food pairing principles helped improve my digestion and overall health. What I love is this isn’t a strict diet where you need to cut out certain food groups or starve yourself. It works on the basis of re-thinking how you pair the foods you already eat.

What is Food Combining?

Food combining is the practice of eating meals containing ingredients which are symbiotic and digest better together than others. Different types of foods digest at different rates and with different enzymes. Some foods digest better in an acidic environment, while others digest better in an alkaline environment. Eating foods in the correct combination prevents traffic jams in the digestive tract and ensures optimal digestion. Therefore, you can absorb nutrients efficiently, achieve maximum wellness and ultimately feel your best.

It’s important to note that these are not strict rules. The aim is to understand and cultivate awareness about what foods you’re combining, and incorporate these guidelines as much as you can. Also, I don’t think it’s necessary to practice food combining forever. I think it can serve its purpose for a period of time if someone is really struggling. Once digestion and health is restored, you’ll find you can once again eat most foods in most combinations.

Is Food Combining Real?

Food combining is a theory. There has only been one study done on it regarding weight loss, and therefore it is not backed by science. Although it would be lovely if everything had been studied, that’s simply not possible. I love to learn from personal experience too, not just science. I can tell you from my experience and other peoples’ stories, practicing food combining on a regular basis can make a positive difference to your health. I encourage you to try it for a few weeks and see how you feel.

Possible Side Effects of Improper Food Combining

Improper food combinations may result in a “traffic jam” in your belly, causing heartburn, upset stomach, fermentation, and consequently producing gas and alcohol. This creates an acid and toxic environment, and is perfect for the growth of bad bacteria and disease. What’s worse, poor digestion can also contribute to malnutrition.

Benefits of Proper Food Combining

Improved Digestion

Following the food combining guidelines will allow for easier and more effective digestion. It may reduce bloating, gas and indigestion.

Increased Energy Levels

Different foods have different rates of digestion, and respecting this process and eating foods in easy-to-digest combinations ensures that things flow smoothly all the way through the colon without getting stuck and fermenting. When digestion is optimised, nutrients are assimilated efficiently, toxins are eliminated properly, and energy is freed up for other metabolic functions.

Weight Management

With food combining you’ll find yourself eating simpler meals that nourish your body and digest more easily, leading to an uptake of nutrients. As your digestion improves, you’ll have more energy and vitality, and free up energy for your body to cleanse, heal and naturally lose weight.

Flatter Tummy

This is one of my favourite benefits! It is the accumulated result from the benefits above. Optimal digestion leads to less bloating, effortless and increased weight loss, giving you a flatter tummy.

Reduced Risk of Candida Overgrowth

When you eat several foods that digest at different rates, it causes constrictions in your stomach and food begins to rot and ferment. This is particularly important when it comes to sweet fruit and fat – this is a big no-no! This combination clogs the bloodstream because sugar digests quicker than fat, causing a blood sugar imbalance. Subsequently the candida comes along to eat up the excess sugar (which by the way is the candida saving you), bringing your blood sugar back into balance. When this happens regularly it causes an overgrowth and imbalance of good and bad bacteria. By eating simply and with proper food combinations you avoid fermentation and keep your good and bad bacteria in a healthy balance.

I solely promote a plant based lifestyle, so here are the main principles for food combining on a vegan diet. If you choose to consume animal products, I’ve added notes about that below.

Main Food Combining Principles

Fruit: All fruit is best eaten alone and on an empty stomach. If you want to mix fruits then follow the preceding guidelines.

Sweet Fruit: This includes low water content fruits like bananas, dates, custard apples and all dried fruit etc. They are best mixed with sub-acid fruits. The exception to this rule is melons because they digest very quickly and always need to be eaten alone.

Sub-acid Fruit: This includes semi-sweet fruits like mangoes, papayas, berries, apples, pears etc. They are best mixed with sweet fruit and acid fruit.

Acid Fruit: These are the more sour fruits like lemons, limes, grapefruit, oranges, pineapples etc. They are best mixed with sub-acid fruit and fats.

Fats: Fat sources include nuts and seeds, avocados, coconut, oils, olives etc. These are best combined with acid fruit and starches.

Starches: Starchy foods include things like potatoes, sweet potatoes, grains, pasta, carrot, beetroot etc. These are okay when mixed with leafy greens and non-starchy vegetables.

Greens + Non-Starchy Vegetables: These includes kale, spinach, lettuce, cabbage, broccoli, zucchini, onion, garlic, mushrooms, seaweed etc. They are best mixed with starches and protein.

Protein: Protein sources are lentils, chickpeas, tofu, tempeh, miso, nuts and seeds etc. They are okay mixed with greens and non-starchy vegetables.

Other Notes

Nuts and seeds fall into two categories: protein and fats. They will combine fine with greens, but I’d suggest experimenting how they feel in your body when mixed with starches.

Animals products like chicken, beef and eggs fall into the protein category. Dairy would fall into the fat category, but only combines well with acid fruit and green non-starchy vegetables – do not mix with starches.

Do These Guidelines Relate to Smoothies?

This is an interesting question which seems to differ from person to person. Personally, I am fine mixing any types of fruits together e.g. acid fruit mixed with sub-acid and sweet fruit. Most people are absolutely fine mixing leafy greens (kale, spinach etc.) with all types of fruit in a smoothie. I don’t recommend combining sweet fruits with fat in a smoothie e.g. banana with avocado or nuts and seeds. Although, many people seem to feel okay doing this from time to time. Basically, I think you can be more lenient with smoothies as the fibre is broken down and pre-digested. It’s easy to get over-excited and throw everything from your fridge into a smoothie, but again, sometimes simple is best.

We can learn to choose food combinations more wisely so that we achieve an uptake in nutrition. This helps the body build and repair itself more effectively.

Keep in mind these are the general principles for you to find your own unique way to feel your best. It’s important to listen to your body. Remember, if you don’t feel good after consuming a particular combination, don’t have it.

Example of a Suitable Food Combining Day

Breakfast

Option #1: Mono meal of fruit e.g. watermelon or mangoes

Option #2: Smoothie with leafy greens, mango, banana and coconut water

Option #3: Smoothie with leafy greens, avocado, berries and water

Lunch

Option #1: Salad with mixed greens, tomatoes, avocado, mustard + apple cider vinegar dressing

Option #2: Quinoa salad with raw/cooked veggies, tahini + lemon juice dressing

Dinner

Option #1: Arugula salad with raw/cooked veggies topped with a baked sweet potato and avocado

Option #2: Brown rice and cooked vegetables

Snacks

Option #1: Carrot and zucchini sticks with guacamole

Option #2: Celery sticks with almond butter

Related Recipes

• Turmeric Smoothie for Inflammation
• Papaya Smoothie for Constipation
• Kale Pesto with Zucchini Noodles

Final Thoughts

Embracing food combining principles may help you prevent digestive issues, increase your energy, maximise weight loss and create optimal well-being for a healthy life. Start by making small changes, observe how your body responds, and adjust accordingly. Remember, the journey to optimal health is personal and unique.

This blog, its content and any linked material are presented for informational purposes only and are not a substitute for medical advice, diagnosis, treatment, or prescribing. Nothing contained in or accessible from this post should be considered to be medical advice, diagnosis, treatment, or prescribing, or a promise of benefits, claim of cure, legal warranty, or guarantee of results to be achieved. Never disregard medical advice or delay in seeking it because of something you have read in this blog or in any linked material. Olivia Budgen is not a medical doctor. Consult with a licensed healthcare professional before altering or discontinuing any current medications, treatment or care, or starting any diet, exercise or supplementation program, or if you have or suspect you might have a health condition that requires medical attention.