Food combining is a philosophy of eating that is based on the idea that certain foods should not be eaten together. This philosophy has ancient roots, but it has become extremely popular in recent years.
The people who support food-combining diets think that eating the wrong combination of foods can cause sickness, a build-up of toxins, and digestive problems.
They also believe that using the right combination of medicines can actually help relieve these problems
But is there any truth to these claims? The article will explore whether there is any evidence to support the practice of food combining.
The food combining concept is based on the idea that certain foods pair well together, while others do not.
Some people believe that certain foods should not be eaten together because it could be bad for your health or make it difficult to digest.
The principles of food-combining first appeared in ancient Indian Ayurvedic medicine, but became more widely known in the mid-1800s under the term “trophology,” or “the science of food combining.”
The Hay diet, which was created in the early 1900s, focuses on the combination of different types of foods. Since then, the practice of food combining has become popular among those in the health and wellness world.
Generally, food-combining diets assign foods to different groups.
There are typically six food groups: carbs and starches, fruits, vegetables, proteins, and fats.
Some plans classify foods by whether they are acidic, alkaline, or neutral.
Food-combining diets tell you what foods to eat together in a meal.
The Rundown On Food Combining Theory
The food combining diet consists of a set of guidelines based on three main factors: pH levels, enzymes, and digestion time.
So what do those components entail?
The principles suggest that different macronutrients need different pH levels to be digested well. Protein requires an acidic environment while carbohydrates require an alkaline environment.
The food combining diet does not allow protein and carbohydrates to be eaten together because it believes that different enzymes are needed to digest them.
This text suggests that when you eat foods that require different pH levels and enzymes, the food that is digested more slowly will stay in your gut longer, causing problems and poor nutrient absorption. There are a number of potential issues that could arise from eating too much processed food, including gas, bloating, and weight gain. Additionally, there may be a build-up of toxins in the body from consuming these foods.
Common rules of food combining
The laws of food combining can vary somewhat depending on the source, but the most common rules are:
- Eat fruit only on an empty stomach, especially melons.
- Avoid combining starches and proteins.
- Avoid combining starches with acidic foods.
- Avoid combining different types of protein.
- Consume dairy products only on an empty stomach, especially milk.
Other dietary rules state that protein should not be consumed with fat, sugar should only be eaten alone, and fruits and vegetables should be eaten separately.
Beliefs behind food combining
There are two main beliefs that the rules of food combining are based on.
Combining a fast-digesting food with a slow-digesting food can cause problems with digestion.
There is a belief that different foods require different enzymes to be broken down, and that these enzymes work best at different pH levels in your gut.
The idea is that if you eat two foods that require different pH levels, your body won’t be able to digest both of them properly at the same time.
People who follow food-combining diets think that these guidelines are necessary for good health and digestion.
Some people believe that eating certain foods together can lead to the build-up of toxins in the body, which can lead to health problems such as digestive issues and disease.
Food Combining Principles
With all of this in mind, the food combining diet essentially comes down to 5 major principles:
- Always eat fruit on an empty stomach
- Never eat protein with carbohydrates
- Eat carbohydrates alone or with cooked non-starchy vegetables
- Consume protein alone or with cooked non-starchy vegetables
- Consume dried fruit, nuts and seeds with raw vegetables
What Does The Science Say About Food Combining?
There has only been one study that has looked at the claims made by the food combining diet and it has found that the diet is not effective. The study found that food combining does not have any benefits that a balanced, low-calorie diet does not already provide.
At this time, there is no trustworthy evidence to corroborate the assertions made about the food combining diet or its core concepts.
The research we have on macronutrients and digestion does not support the claims made by food combining.
Let’s Talk Digestion
Now that we know the principles of food combining and the rationale behind them, let’s look at why these principles may not be beneficial.
“Always eat fruit on an empty stomach”
The food combining diet believes that fruit should be eaten alone on an empty stomach because it digests quickly. The idea behind this is that when high-sugar foods are eaten with other foods that take longer to digest, the fruit stays in the digestive system for longer than it should.
The problem with this opinion is that food cannot really become stuck. Our bodies produce enzymes in response to the food we eat in order to digest it correctly. The enzymes amylase, protease, and lipase are responsible for carbohydrate, protein, and fat digestion, respectively. No matter what other nutrients are around, our body will always produce amylase to help digest carbohydrates when necessary.
The moral of the story is that there is no need to consume fruit on its own. You can eat fruit with other foods and it will not cause any problems with digestion.
“Never eat protein with carbohydrates”
This principle is based on the fact that carbohydrates need an alkaline environment to be digested, while protein requires a more acidic environment.
The issue with this claim is that the stomach is already naturally acidic. The stomach is signaled to release gastric acid when we eat any food item, not just carbohydrates. The acidity of the stomach is meant to kill any bacteria in the food before allowing it to move on to the small intestine.
The acidic environment that carbohydrates enter is not affected by whether or not they are consumed with protein. And that is perfectly fine! The food then enters the small intestine, which is a more alkaline environment. This is where the majority of carbohydrate digestion occurs.
So, are carbohydrates better digested in an alkaline environment? Yes. Does the presence of protein interfere with this process? No.
“Eat carbohydrates alone or with cooked non-starchy vegetables”
Pairing non-starchy vegetables with carbohydrates is a good idea because it provides fiber, but eating carbohydrates on their own is not always the best idea.
Carbohydrates eaten by themselves can cause spikes in blood sugar levels. Carbohydrates are easily digested by the body and are the preferred source of energy. This means that if you eat them by themselves, your blood sugar will spike and then drop. If you often experience sharp rises and falls in blood sugar levels, it can disrupt your appetite, cause insulin resistance over time, and lead to excess fat storage.
It is better to eat carbohydrates with protein or fat rather than eating them by themselves. When we eat foods that contain carbohydrates, our body breaks them down into glucose, which enters the bloodstream. If we consume protein and fat at the same time, it slows down the process of glucose absorption and prevents our blood sugar from spiking. This will help you feel fuller for longer and prevent the development of insulin resistance over time.
“Consume protein alone or with cooked non-starchy vegetables”
Realistically, we have no issues with this principle. You can safely consume protein by itself, or with non-starchy vegetables.
It depends on your digestive system whether you prefer cooked or raw vegetables. If you don’t have any preexisting conditions that would make it difficult for you to eat fibrous foods regularly, then raw vegetables are fine. If you have been diagnosed with gastroparesis or any other condition requiring a low-fiber diet, you only need to eat cooked vegetables most of the time.
We debunked principle number two because it doesn’t make sense to be scared to have protein with either fat or carbohydrates. Our bodies are made to be able to do multiple things at once, they can handle it!
“Consume dried fruit, nuts and seeds with raw vegetables”
There is no evidence that this principle is necessary. Of course, pairing vegetables with anything is great! You don’t need to stop eating nuts and seeds if you don’t want to. You can eat nuts and seeds without worrying about your blood sugar because they contain both protein and healthy fat.
Dried fruit is a potent carbohydrate because it has a lot of sugar per portion size. If we eat carbohydrates with a protein or fat, it will help digestion and prevent a blood sugar spike. Protein and fat will do a much better job at slowing down the digest process than vegetables will.
Evidence-based examples of food combining
Although food combining diets are not based on scientific evidence, the way you combine foods may still be important.
There is evidence that certain food combinations can significantly improve or reduce digestion and absorption.
Here are a few examples.
Citrus fruits and iron
There are two forms of iron in the diet, heme iron which comes from meat, and non-heme iron which comes from plant sources.
The absorption rate for heme iron is high, but the absorption rate for non-heme iron is very low, ranging from 1 to 10 percent. There are several things you can do to increase your absorption of the kind of iron.
Increasing your intake of Vitamin C is one of the most effective ways to improve your iron absorption.
Not only does vitamin C make non-heme iron more absorbable, but it also decreases the ability of phytic acid to block iron absorption.
When you are looking for foods that are rich in vitamin C, you should also look for plant-based sources of iron. Some excellent choices would be spinach, beans, and fortified cereals.
Although this combination of iron and vitamin C has been shown to be effective in increasing iron levels in the body, unfortunately, studies have not been able to replicate these results. This could be because the studies done so far have been small.
Carrots and fat
In order to absorb certain nutrients, such as fat-soluble vitamins and carotenoids, the body needs fat.
Carotenoids are compounds found in red, orange, and dark green vegetables. These include carrots, tomatoes, red bell peppers, spinach, and broccoli ( 21 ).
Carotenoids are thought to reduce the risk of certain cancers, heart disease, and vision problems.
If you want the benefits from consuming these vegetables, you need to eat them with fat. This could mean eating carrot sticks with a fatty dip or salad with a fatty dressing.
A small study found that consuming vegetables with salad dressings that contain higher levels of fat is associated with increased absorption of carotenoids.
To make sure you’re getting enough carotenoids, pair them with heart-healthy fats like nuts, seeds, olive oil, or avocados.
Adding cheese or oil to your salad, or topping broccoli with butter can make meals more enjoyable.
Spinach and dairy products
Foods that contain oxalate, such as spinach, chocolate, and tea, can bind with calcium to form an insoluble compound.
Whether this is good or bad for you depends on the circumstances.
For people who are prone to certain types of kidney stones, consuming calcium sources such as dairy products with oxalate-containing foods can actually decrease the risk of developing kidney stones (26).
However, calcium absorption is decreased when oxalates and calcium are combined. This is not a problem for most people when balanced with a healthy diet.
For people who eat little calcium or a diet high in oxalates, this interaction might be a problem.
You should avoideating calcium-rich foods and other foods that are high in oxalate at the same time if you are concerned about getting enough calcium from your diet.
Some common foods that contain high levels of oxalates are spinach, nuts, chocolate, tea, beets, rhubarb, and strawberries.
The bottom line
There is little to no scientific evidence to support the principles of food combining, which purport that certain combinations of food can lead to disease or toxins in the body.
Additionally, some people may find food-combining diets to be difficult to follow because of all the rules and regulations.
It is okay to include the food combining principles in your diet if it is helpful to you.
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