{"id":25544,"date":"2020-09-09T13:11:18","date_gmt":"2020-09-09T17:11:18","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25544"},"modified":"2020-09-10T11:02:43","modified_gmt":"2020-09-10T15:02:43","slug":"what-is-food-combining","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/","title":{"rendered":"What Is &#8216;Food Combining&#8217;\u2014And Should You Give It A Try?"},"content":{"rendered":"<p>On one of my go-to health podcasts recently, the interviewer asked the interviewee\u2014holistic nutritionist, wellness expert, and celebrity health coach Kelly LeVeque, RD\u2014about her thoughts on &#8220;food combining.&#8221; <em>Food combining? <\/em><\/p>\n<p>As someone who\u2019s generally in-the-know about trendy health topics, I was curious. I had <em>never <\/em>heard of food combining before. In fact, the interviewer herself admitted to googling the topic before asking the question. LeVeque explained, \u201c[food combining] essentially says combining certain foods is better for you, while combining others causes gas or bloating.\u201d<\/p>\n<p>Could this be legit? I couldn&#8217;t help but think it sounded counterintuitive. After all, aren\u2019t our bodies designed to eat balanced, diverse meals? After a quick Google search, I found that food combining is a hot topic among many in the health and wellness space\u2014but not surprisingly, there&#8217;s a good amount of skepticism.<\/p>\n<p>I decided to reach out to some experts to get to the root of this trend. Here\u2019s what to know about food combining\u2014and whether it\u2019s worth your time.<\/p>\n<h2><strong>The Deal with Food Combining<\/strong><\/h2>\n<p>The concept of food combining is historically rooted in <a href=\"https:\/\/www.ayurveda.com\/resources\/food-and-nutrition\/incompatible-food-combining\" target=\"_blank\" rel=\"noopener noreferrer\">Ayurveda<\/a>, an ancient holistic medicine practice stemming from India. The goal is to cut down on fermentation in the gut, in turn helping to reduce bloating and even encourage weight loss. (LeVeque de-bunked the weight loss aspect on the podcast, however.)<\/p>\n<p>\u201cFood combining is a thought or philosophy that certain foods are complementary with each other,\u201d explains dietitian Angel Planells M.S., R.D.N. National Media Spokesperson for the Academy of Nutrition &amp; Dietetics. \u201cMeaning, they may work together to make a complete protein, or they are digested well together, leading to minimal distress. The same concept applies to foods that may not go so well together. There is a belief that improper food combos can lead to disease, digestive distress, and toxin buildup.\u201d<\/p>\n<p>This sounded familiar. On the podcast I listened to, LeVeque suggested that eating proteins and vegetables together works well, since they\u2019re broken down at similar speeds. Adding fruits and starches, which are broken down more quickly, though, may increase the fermentation in your gut and cause bloating or discomfort.<\/p>\n<p>The ultimate goal: Pair the right foods together and avoid the less-than-ideal combos.<\/p>\n<p>Here\u2019s where things get tricky: There are <em>many<\/em> approaches\u2014and accompanying <a href=\"https:\/\/www.pinterest.com\/search\/pins\/?q=food%252520combining%252520chart&amp;rs=typed&amp;term_meta%25255b%25255d=food%25257Ctyped&amp;term_meta%25255b%25255d=combining%25257Ctyped&amp;term_meta%25255b%25255d=chart%25257Ctyped\" target=\"_blank\" rel=\"noopener noreferrer\">food combining charts<\/a>\u2014out there, all with slightly different rules.<\/p>\n<p>A few of the most common rules I came across include:<\/p>\n<ol>\n<li>Only eat fruits on an empty stomach, and do not mix them with other foods<\/li>\n<li>Eat leafy greens with anything<\/li>\n<li>Do not combine protein and carbohydrates<\/li>\n<li>Avoid mixing different proteins at one meal<\/li>\n<\/ol>\n<h2><strong>So, Is Food Combining Actually A Good Idea? <\/strong><\/h2>\n<p>Though the food combining diet makes big promises around GI distress and weight loss, modern science does not support the approach.<\/p>\n<p>In fact, one study published in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10805507\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>The International Journal of Obesity and Metabolic Disorders<\/em><\/a> compared two groups: one following a typical balanced diet and another following a food combining diet on which they could not combine fats and carbohydrates together into one meal. After six weeks, most participants lost weight\u2014but the food combining approach offered no benefit over a balanced diet.<\/p>\n<p>Most professionals don\u2019t recommend the approach. \u201cIt goes against the logic that we know you\u2019re supposed to have protein, carbs, and healthy fats at the same time to stay satiated. It just doesn\u2019t make sense,\u201d says Lauren Harris-Pincus, M.S., R.D.N., founder of<a href=\"https:\/\/protect-us.mimecast.com\/s\/kI0mCERPpxS0OW08iNKOvx?domain=nutritionstarringyou.com\" target=\"_blank\" rel=\"noopener noreferrer\"> NutritionStarringYOU.com<\/a> and author of <em><a href=\"https:\/\/nutritionstarringyou.com\/protein-packed-breakfast-club\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Protein-Packed Breakfast Club<\/a>.<\/em><\/p>\n<p>When you eat an apple, for example, you\u2019ll feel far more satiated when you combine it with a fat and protein source (like peanut butter). \u201cI feel much more satisfied, because the protein and fat sustain me for longer,\u201d says Planells. This is a no-go on a food-combining protocol, though.<\/p>\n<p>Additionally, most foods we consume naturally contain multiple macronutrients in them. So it\u2019s near impossible to <em>truly<\/em> isolate macronutrients. \u201cAlmost every food has a combination of macronutrients,\u201d Harris-Pincus explains. A broccoli floret, for example, has both protein and carbohydrates in it.<\/p>\n<p>Another argument against the logic of the concept: Our bodies naturally release digestive enzymes for proteins and carbs at the exact same time, according to Harris-Pincus.<\/p>\n<h2><strong>Is Food Combining Ever A Good Idea, Then?<\/strong><\/h2>\n<p>Though food combining in the traditional sense\u2014as it relates to isolating macronutrients\u2014isn\u2019t rooted in much science, there are <em>some <\/em>instances when combining foods in certain ways is a good idea. In fact, pairing certain foods together can help boost absorption of some common micronutrients.<\/p>\n<h3><strong>1) Iron and Vitamin C<\/strong><\/h3>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-cp99i1\">Vitamin C<\/a> is known for aiding in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/iron\/N-cp99i7\">iron<\/a> absorption\u2014particularly the iron in non-animal foods, like nuts, seeds, and legumes, explains The Vitamin Shoppe nutritionist Rebekah Blakely, R.D.N.. So, combining vitamin C- and iron-containing foods is especially important for vegans and plant-based dieters.<\/p>\n<p>One study published in<em> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15743017\/\" target=\"_blank\" rel=\"noopener noreferrer\">International Journal For Vitamin and Nutrition Research<\/a> <\/em>found consuming vitamin C-rich foods with iron helped with overall iron absorption. This can be done easily by combining sweet potatoes with lentils, lemon with chickpeas (like in hummus), or sprinkling nuts over a strawberry spinach salad, suggests Blakely.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-to-pair-together\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pair These Nutrients Together For Maximum Absorption\u00a0<\/a><\/strong><\/p>\n<h3><strong>2) Fat-Soluble Vitamins and Fat <\/strong><\/h3>\n<p>Have you ever had a dietitian tell you to take your<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-cp99i2\"> vitamin D supplement<\/a> with a meal? The reason is that vitamin D, like all fat-soluble vitamins (vitamins A, D, E, and K), requires fat to be absorbed properly.<\/p>\n<p>\u201cI always have people take vitamin D supplements at dinner, because there\u2019s generally fat at dinner,\u201d says Harris-Pincus.<\/p>\n<p>In fact, one study found from<em> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15277161\/\" target=\"_blank\" rel=\"noopener noreferrer\">The American Journal of Clinical Nutrition<\/a><\/em> found that combining a meal containing <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-a\/N-cp99hz\">vitamin A<\/a> in the form of beta carotene, with a fatty dressing allowed for better absorption of it.<\/p>\n<p>Generally, this doesn\u2019t require a ton of thought. It\u2019s as simple as tossing avocado on your salad. Plus, no balanced meal is complete without a healthy fat, anyway. \u201cYou want to have fat with everything\u2014that\u2019s what makes a balanced meal, Harris-Pincus says. \u201cYou\u2019ll be hungrier faster without it.\u201d<\/p>\n<h3><strong>3) Turmeric and Black Pepper<\/strong><\/h3>\n<p>There\u2019s also some science behind adding an extra crack of pepper to a well-spiced dinner. <strong>\u201c<\/strong>Turmeric is actually very poorly absorbed in our digestive tract,\u201d says Blakely. \u201cHowever, black pepper can <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/turmeric-black-pepper-benefits\/\">increase absorption by up to an estimated 2,000 percent<\/a>.\u201d<\/p>\n<p>She suggests adding turmeric and a pinch of black pepper to smoothies, or grinding pepper corns onto turmeric-based curry dishes.<\/p>\n<h2><strong>What To Do If You\u2019re Feeling GI Distress<\/strong><\/h2>\n<p>One of the main reasons someone may try a traditional food combining diet is that they\u2019re experiencing GI distress. However, there are better ways to get your tummy troubles in check.<\/p>\n<h3><strong>1. Chew Your Food Well<\/strong><\/h3>\n<p>People tend to blame their actual food their stomach issues, but simply chewing slowly and fully can have a major impact on decreasing GI distress, says Harris-Pincus. If you don\u2019t chew your food enough, your body often has to work harder to break it down.<\/p>\n<p>Plus, eating quickly may also lead you to swallow extra air, potentially causing excess gas or bloating, adds Planells.<\/p>\n<h3><strong>2. Get Evaluated <\/strong><\/h3>\n<p>If you\u2019re certain your stomach problems are caused by your diet but you can\u2019t quite pinpoint the trigger, Harris-Pincus suggests keeping a food diary and talking to a professional.<\/p>\n<p>\u201cI would get evaluated first,\u201d she says. \u201cFigure out if you actually have something pathological going on that\u2019s causing you problems. Nutritionists are often able to look at a food diary and work backwards, potentially pinpointing patterns or a diagnosable condition, like IBS.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-foods-digestive-issues\/\" target=\"_blank\" rel=\"noopener noreferrer\">8 Healthy Foods That Can Actually Cause Digestive Issues<\/a><\/strong><\/p>\n<p>Plus, if you don\u2019t produce enough digestive enzymes needed to break down food because of a health condition, age, or certain surgeries, a dietitian may recommend you try taking <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestive-enzymes\/N-cp99js\">digestive enzymes<\/a> before eating.<\/p>\n<h3><strong>3) Balance Your Gut Bacteria<\/strong><\/h3>\n<p>One major contributor to gas and bloating is not having the proper balance of bacteria in your gut, says Blakely.<\/p>\n<p>\u201cBeneficial bacteria helps aid in digestion and elimination,\u201d she explains. \u201cBut it is possible to end up with an overgrowth of harmful bacteria, or lack of beneficial bacteria, that could be part of the issue.\u201d<\/p>\n<p>Factors such as stress, medications, food intake, or our environments can all play a role in this.<\/p>\n<p>\u201cTaking a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-cp99jn\">probiotic supplement<\/a> can help to support a healthy gut balance,\u201d she suggests.<\/p>\n<p><strong><b><span class=\"Apple-converted-space\"><em>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/em><em>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/em><\/span><\/b><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>On one of my go-to health podcasts recently, the interviewer asked the interviewee\u2014holistic nutritionist, wellness expert, and celebrity health coach Kelly LeVeque, RD\u2014about her thoughts on &#8220;food combining.&#8221; Food combining? As someone who\u2019s generally in-the-know about trendy health topics, I was curious. I had never heard of food combining before. In fact, the interviewer herself<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/\">Read More <span class=\"screen-reader-text\">What Is &#8216;Food Combining&#8217;\u2014And Should You Give It A Try?<\/span><\/a><\/p>\n","protected":false},"author":74,"featured_media":25552,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-25544","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is &#039;Food Combining&#039;\u2014And Should You Give It A Try? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"The goal of food combining is to cut down on fermentation in the gut, in turn helping to reduce bloating and encourage weight loss. Here\u2019s what to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is &#039;Food Combining&#039;\u2014And Should You Give It A Try? | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"The goal of food combining is to cut down on fermentation in the gut, in turn helping to reduce bloating and encourage weight loss. Here\u2019s what to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-09T17:11:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-10T15:02:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2020\/09\/648316070-1024x424.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"424\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Arielle Weg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Arielle Weg\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/\"},\"author\":{\"name\":\"Arielle Weg\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/694354f1e5a78f67ce552e506786ef16\"},\"headline\":\"What Is &#8216;Food Combining&#8217;\u2014And Should You Give It A Try?\",\"datePublished\":\"2020-09-09T17:11:18+00:00\",\"dateModified\":\"2020-09-10T15:02:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/\"},\"wordCount\":1440,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2020\/09\/648316070.jpg?fit=1484%2C614&ssl=1\",\"articleSection\":[\"Nutrition\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/\",\"name\":\"What Is 'Food Combining'\u2014And Should You Give It A Try? | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/what-is-food-combining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2020\/09\/648316070.jpg?fit=1484%2C614&ssl=1\",\"datePublished\":\"2020-09-09T17:11:18+00:00\",\"dateModified\":\"2020-09-10T15:02:43+00:00\",\"description\":\"The goal of food combining is to cut down on fermentation in the gut, in turn helping to reduce bloating and encourage weight loss. 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