Everything You Need to Know About Food Combining According to a Dietitian

Food combining has been a buzzy nutrition topic for years, but the practice has been going on a lot longer than you think — Ayurveda, a traditional health system in India, recognized the importance of proper food combining over 3,000 years ago! One of the core principles of Ayurveda revolves around the fact that digestion is essential for good health — a topic we can all get behind today. Here, different ways of looking at this complex — kind of controversial— style of eating. The Origin of Food Combining  According to Ayurveda, different types of foods have different digestive requirements and not combining them in the right ways can lead to digestive distress, which impedes overall health. Ayurveda categorizes foods into six tastes and three energies, and advocates for eating foods that balance each other out. (For example, sweet foods can be balanced with sour foods, and hot foods can be balanced with cold foods.) In addition to Ayurveda devotees, many other health practitioners have explored the importance of food combining. In the 1800s, a French physician named Antoine Bechamp developed the theory that certain foods should not be consumed together because they would create an unfavorable environment in the body. In the 20th century, famous nutritionist Adelle Davis was a key advocate of thoughtful food combining— a trend that became more widespread in the 1980s when many books were published on the topic. When you distill the various principles, food combination essentially divides foods into three components: taste, energy and post-digestive effects. Taste refers to the six flavors: sweet, sour, salty, bitter, pungent and astringent. According to Ayurveda, each flavor has a unique effect on the body and can influence our digestive systems, hormones and energy levels. To optimize digestion and nutrient absorption, that system recommends including all six tastes in each meal in appropriate proportions— a balanced meal might include sweet potatoes (sweet), kale (bitter), and chicken (pungent).  Energy refers to the effect that a food has on the body—heating, cooling, and neutral. The thinking being is that eating too many “heating” foods, such as spicy dishes or excessive amounts of red meat, can cause inflammation and digestive issues. Conversely, eating too many “cooling” foods, such as raw fruits and vegetables, can weaken the digestive fire and impede nutrient absorption. Balance is the goal here. Post-digestive effects refer to the impact that a food has on our bodies after digestion. For example, some foods leave an acidic influence in our bodies, while others have an alkalizing effect. Again, maintaining a healthy pH balance in the body is the goal.  The question is: Are all of these balancing acts valid from a health standpoint?  RELATED: Diets Decoded: The Ayurvedic Diet What Science Say About Food Combining  There’s a limited amount of rigorous scientific research on food combining. The available studies often only draw from small sample sizes and lack control groups or suffer other methodological issues. Many of the positive claims come from anecdotal reports rather than well-designed research. Those proponents suggest that certain people might have specific digestive issues that make food combining beneficial for them.  Here’s what we do know: Digestive Enzyme Compatibility: One of the key tenets of food combining is the belief that proteins and carbohydrates require different digestive enzymes that are incompatible. However, the human digestive system is designed to handle a variety of foods simultaneously. For example, the stomach produces hydrochloric acid and pepsin, which help digest proteins. At the same time, amylase, which breaks down carbohydrates, is secreted in saliva and works in the stomach and small intestine. Alkaline vs Acidic Foods: This idea is not supported by scientific evidence. The stomach’s acidic environment (with a pH of 1.5-3.5) is capable of digesting both acidic and alkaline foods. Weight Loss Potential: Most likely, any weight loss experienced from a diet that revolves around food combining is likely due to a reduction in caloric intake rather than the specific combination of foods. No high-quality studies have shown that food combining diets are more effective for weight loss than other diets with similar calorie and macronutrient compositions. In fact, an International Journal of Obesity study found that a food-combining diet did not achieve any additional weight loss or fat loss compared to a balanced diet made up of proteins, fats, and carbs.  The complexity deepens as some enthusiasts also consider the varying digestion rates of certain foods. The notion that fruits can hinder digestion when paired with protein and fat stems from this disparity. A divergence arises as protein and fat take longer to break down compared to carbohydrates like fruit. Consequently, the carbohydrates in fruit linger in the digestive tract for an extended period, leading to undesirable fermentation and digestive discomfort. Pairing fruits with proteins and fats, however, can be advantageous for digestion, particularly in regulating blood sugar levels. Consuming carbohydrates in isolation results in rapid breakdown and subsequent spikes in blood sugar levels. Conversely, when accompanied by slow-digesting foods such as proteins and fats, the digestion of carbohydrates slows down, resulting in a more gradual increase in blood sugar levels. This capability aids in averting drastic blood sugar fluctuations, fostering improved digestion. RELATED: Food Combining: The Facts And 5 Combos That Make Sense For Your Health And Life The Bottom Line On Food Combining  As with many dietary approaches, what works best can vary. If someone finds that a certain way of eating makes them feel better, they might choose to continue with it, provided it doesn’t lead to any nutrient deficiencies or other health issues.  For specific populations, such as people with blood sugar management needs (like people with diabetes), eating foods higher in protein and healthy fat before a higher carb item such as fruit has shown to be beneficial for insulin control.  One potential universal downside? Food combining can make meal planning even more complicated and restrictive — and that’s no small thing to consider in and of itself.  It’s a good idea to consult with a healthcare or

3 Healthy Things to Do After a Big Meal

Did you know there’s a scientific term for your post-Thanksgiving food coma? Yep, it’s called postprandial somnolence, and according to The National Sleep Foundation, carbohydrates make tryptophan, a sleep-promoting amino acid found in turkey, more available to the brain. And you know what you eat a lot of on Thanksgiving? You guessed it!  Carbs … and turkey. You might also be dealing with some bloating, a result of eating too much sodium, overeating, and eating too fast. Foods that take longer to digest like broccoli, cabbage, cauliflower, and Brussels sprouts can also cause unwanted bloat. That doesn’t mean you shouldn’t enjoy Thanksgiving—quite the opposite. While you should tune into the reasons you may be tempted to overeat, you can still have an awesome time eating your favorite seasonal foods with your family. After all, this special day only comes once a year! If you do overindulge, don’t judge or get down on yourself. Simply use these tips to feel better in the aftermath, so you can return back to your (more energized) baseline ASAP. Drink Water You might think that water retention means you have an excess of water in your body. But it’s usually the opposite. Your body holds onto the water it has when you start to get dehydrated. So make sure you drink about eight glasses a day, especially after a big meal. Bonus: It can also help relieve the post-Thanksgiving headache from too much wine (and politics). Move Your Body Simply taking a light walk after a large meal can reduce the symptoms of bloating, per Brigham and Women’s Hospital. Getting outside and playing a fun game of flag football or hitting your local gym can really help ease your bloat and give you an added energy boost, thanks to endorphins. Don’t feel like heading to the gym when the fam is in town? Here are 9 Ways to Work Out at Home. Eat the Right Foods Leftovers are great, but only if you want to feel as lethargic as you did yesterday. Hard pass. Swap the heavy carbs for foods that reduce bloating: Celery, cucumber, spinach, and bananas are some de-bloating all-stars. Ginger is also great for easing bloating and stomach pain. Throw ‘em all in a smoothie before you hit up those Black Friday sales. (Images: Shutterstock)

20 Foods That Help You Poop

Is it just us or did everyone suddenly become OK with talking about poop? Honestly, we’ve always been on board with that. After all, regular elimination is key for everything—from removing waste from the body to banishing bloat. Luckily there’s a lot we can do to support regularity, like putting healthy, whole foods on our plate. But the key to healthy bathroom habits is to consume adequate amounts of fiber. Soluble Fiber vs. Insoluble Fiber Quick refresher: there are two types of fiber—soluble fiber and insoluble fiber. Soluble fiber is best known for its ability to bind with glucose (or sugar) in the gut and slow down its absorption into the blood. Soluble fiber also binds with cholesterol, helping to carry it out of the body. When it comes to bowel movements, or BMs, soluble fiber-rich foods help to thicken the stool. Translation: these foods are extra important if you’re dealing with diarrhea. Insoluble fiber, on the other hand, is known to speed things up in the GI tract. Basically, it’s your BFF if constipation is your primary concern. Any plant food that contains fiber will naturally contain a combination of both soluble and insoluble fiber. The only difference is that some have a greater proportion of soluble to insoluble, or vice versa. Just remember: both types of fiber are important for health, and plant foods will naturally contain a mixture of the two. So as long as you’re eating your fruits and veggies (and nuts and beans and whole grains and water), you’re golden.  Keep Healthy Fats in the Mix When it comes to fats, striking a balance is key for healthy digestion. That is, a diet packed with unhealthy fats can contribute to slowed digestion, bringing on bloat and constipation. Plus, foods high in the types of fats we want to limit (think: bacon, processed cheeses, packaged snacks) typically don’t contain any fiber.  Putting too little fat on your plate is also not a good idea, since nutrient-dense fats like nuts, seeds, and avocado are naturally loaded with gut-friendly fiber. Healthy fats are also critical for everything from maintaining hormone health to fighting inflammation and lowering heart disease risk, so it’s essential to include them in the diet. Stay Hydrated  And don’t forget about water. Adequate hydration (psst, go pour yourself a cup of H2O right now!) keeps our cells happy and our energy levels optimized. Water also supports healthy digestion by helping to soften and move material through our GI tracts. Still, sometimes we all need a little extra help to “get going,” so to speak. Read on for 20 foods that can help you poop. Foods That Make You Poop Apples Apples are packed with soluble fiber but eat them with the skin on and you’ll get a hit of insoluble fiber, too. Pair an apple with a couple spoonfuls of almond butter for even more nutrients and longer-lasting fullness. Bonus points if you’re able to opt for organic because conventional apples are among the top 12 fruits and vegetables with the highest levels of pesticide residue.  Artichoke We might adore artichokes in a dip, but this superfood has so much more to love about it. Like so many of the foods on this list, artichokes are a great source of fiber, with 6 grams in each one. Some of that fiber is in the form of inulin, which acts as a prebiotic, helping keep your gut healthy and strong. And artichoke’s gut benefits don’t stop there. Cynarin, a compound that occurs naturally in artichokes, may reduce bloat and gas by improving digestion of some fats, stimulating bile production and generally helping move things along in the gut.  Avocado Not just a trendy toast topper, avocados are an excellent source of fiber (both soluble and insoluble) that can help relieve constipation. One cup of sliced avocado contains 10 grams of fiber. As a bonus, avocados are loaded with nutrients, including heart-healthy oleic acid, a monounsaturated fatty acid that can lower cholesterol and reduce inflammation.  Beans  If you’re struggling with constipation, beans (and other legumes like lentils) can bring on BMs thanks to their high fiber content. Just ½ cup of black beans puts 7 grams of fiber on your plate.  Heads up: beans can bring on bloat and gas in some susceptible individuals. Why? Not only are they packed with fiber, but they also contain a certain type of carbohydrate, called raffinose, that can be hard to break down in the body. As a result, some people experience GI discomfort after eating them. Start by incorporating small amounts of beans in your diet, then scale up depending on your tolerance.  Brown Rice Whole grains in general are a great source of fiber, and brown rice is no exception. Whereas white rice has its outer bran layer removed, brown rice remains intact and therefore serves up more fiber. For a complete breakdown of how the two stack up nutritionally, check out our guide to white versus brown rice. Chia Seeds Have you ever noticed that chia seeds plump up when submerged in liquid (think: chia pudding)? The soluble fiber-rich seeds essentially do the same thing in your gut, meaning they expand and help you stay full for longer. Added bonus: they’re one of the only plant sources of omega-3 fatty acids.  Farro Farro is far from an empty carb. In fact, this grain offers some impressive health benefits. For starters, it’s loaded with fiber and protein helping keep you fuller longer while getting your digestion moving along. It’s also an excellent source of iron and magnesium. Just remember that you can’t completely remove gluten from Farro, so it’s not a good bet for people with gluten intolerance or celiac disease. RELATED: 2 Farro Salad Recipes You NEED in Your Life Kiwi Kiwi is high in both soluble and insoluble fiber. And now a randomized study has shown that two peeled kiwi per day improved chronic constipation and was better tolerated than other natural remedies. For a

Food Combining: The Facts and 5 Combos That Make Sense for Your Health and Life

If you have digestive issues or are simply looking to lose a few pounds, you may have come across “food combining” as a suggestion during your late-night internet searches. But, what exactly is food combining? We take a look at what it is, if it actually helps with weight loss or digestion, and some of the facts behind this confusing practice. In other words, we share whether food combining is something to incorporate into your diet. What Is Food Combining, Exactly? For starters, food combining isn’t new. The original concept is based on an ancient Ayurvedic diet, which claims that certain foods should not be eaten at the same time in order to aid in digestion. This holistic practice divides foods into three components: Taste Energy (heating or cooling) Post-digestive effects The belief is that “improper” food combining (such as eating a mix of cooked and raw foods and mixing fruit with any other food) can lead to all sorts of gastro issues, such as indigestion, bloating, fermentation and toxic build-up. The Hay Diet and Other Offshoots of Food Combining Then, in the early 20th century, a New York doctor named William Howard Hay created The Hay Diet, an eating plan he devised after suffering from a number of health problems which also centered around the digestive process. He separated food into three groups (acid, alkaline, and neutral) and claimed the right combinations (for example, keeping protein-rich foods and carbohydrates separate) can help the body achieve acid-alkaline balance and result in weight loss and improved overall health. The Bad … and Good News on Food Combining Over the years, other diets have been designed that mix both of these theories—and the plans involve big food charts with lots of rules. Yet, there’s very little science on a food-combining diet and its effects. One study conducted over 20 years ago found that obese participants who followed either a food-combining diet or a “typical” lower-calorie diet showed similar weight loss results. However—nutritionally speaking—while food combining may not be worth your time for balancing your body’s alkalinity or helping with digestion, some strategic food combining can be beneficial when it comes to pairing certain nutrients together in order to boost their effectiveness. And now for the really good news: You’re probably doing it already since these foods blend so well together. Here are five nutritious food combos that will encourage and maximize absorption of essential vitamins and minerals: 5 Nutritious Food Combos Carbohydrate + Protein-Rich Food Once consumed, carbs—the body’s main fuel source—get broken down into simple sugars and absorbed into the bloodstream, ultimately increasing blood sugar levels. Eating too many carbs can lead to blood sugar fluctuations (which over time can increase the risk of pre-diabetes and Type 2 diabetes). Yet pairing a carb with a protein will help slow down this process since protein breaks down at a slower pace than carbs. Along with stabilizing blood sugars, this combination can replenish the body with glycogen (energy stored in the muscles) after a workout, helping to repair tired muscles. Food Combo Recipe: A few good-for-you carbs include oats, brown rice and farro, while healthy lean proteins include poultry, nuts, seeds and beans. Try: Baba Ghanoush Eggplant Hummus with whole grain or nut and seed crackers (or simply pita bread!). RELATED: Lean Protein 101: Why We Need It and the 10 Best Sources Vitamin C-Rich Food + Iron-Rich Food In order for the intestines to absorb non-heme iron, also known as plant-based iron, the body requires help from ascorbic acid, better known as vitamin C. But this vitamin and mineral combo need to be on the plate at the same time. Research published in the American Journal of Clinical Nutrition found that iron absorption is “far less pronounced” when these nutrients are consumed throughout the day compared to their pairing in a single meal. Food Combo Recipe: Combine foods high in vitamin C, such as citrus fruits, peppers and broccoli, with plant-based iron-containing foods, including beans, lentils and potato with the skin. Try: Vegetarian Quesadilla With Broccoli Rabe. Vitamin D-Rich Food + Magnesium-Rich Food It’s safe to say that vitamin D and magnesium rely on each other. Also known as the sunshine vitamin, vitamin D (required for building and maintaining healthy bones, supporting brain and nervous system health, boosting immunity, and regulating insulin levels) metabolizes with the help of magnesium (a mineral involved in over 300 biochemical reactions in the body, including regulating blood pressure, balancing blood sugar levels, and developing bones). In turn, vitamin D promotes magnesium absorption. Food Combo Recipe: Oily fish and egg yolks offer vitamin D, while pumpkin seeds, almonds, cashews and whole wheat bread are loaded with magnesium. Try: Smoked Salmon Toast. Vitamin D-Rich Food + Calcium-Rich Food Mixing calcium—one of the most important minerals since it’s necessary for bone health, heart health, and nerve function—with the “sunshine vitamin” will encourage more calcium intake from the foods on your plate. If vitamin D isn’t present, the body will be forced to steal calcium from its storage (in the skeleton), which can lead to frail bones. So the body actually needs vitamin D to absorb optimal amounts of calcium. Food Combo Recipe: Eggs, salmon and tuna offer vitamin D, while kale, spinach and collard greens provide calcium. Try: Egg Breakfast Pita with Feta and Spinach Vitamins A, D, E and/or K-Rich Food + Healthy Fat Food Yes, fat is your friend! The body readily absorbs fat-soluble vitamins such as A, D, E, and K, when they’re in the presence of heart-healthy polyunsaturated fats (PUFAs), such as omega-3 fatty acids, and monounsaturated fats (MUFAs). The fat-soluble vitamins we just mentioned are antioxidants that are responsible for a host of functions, including proper vision, strong bones, and a robust immune response. Trust me, your heart will say thank you with this duo. Food Combo Recipe: Blend fat-soluble-rich foods, such as sweet potatoes, carrots and green, leafy veggies, with foods high in good fats, such as olive oil, nut butters and

Does Cooked Food Have More Calories Than Raw Food?

Q: I’ve heard the body absorbs more calories from cooked food versus raw. Is it true? A: I’ve been interested in this question for a long time. And it turns out it may actually be one reason that followers of the raw food diet are stereotypically skinny. Based on research done over the past few years, scientists now believe that you do, in fact, get more calories from the same amount of food when it’s cooked, as opposed to raw. The evidence? The most convincing study was published in 2011 in the Proceedings of the National Academy of Sciences. Researchers fed the exact same amount of meat and sweet potatoes—either cooked or raw—to different groups of mice for 40 days. At the end, the results clearly showed the cooked foods, both meat and veggie, delivered more energy. What might explain the difference? Scientists think the system used to measure calorie counts doesn’t account for the energy used to digest food. In other words, when you cook food, you’re breaking it down a little in advance. So, your body will have to do less work to absorb the nutrients. With raw food, the body has to work harder. It essentially burns off some of the calories it’s working to access in the process. RELATED: 6 Surprising Causes of Digestive Distress An example: The process of cooking meat gelatinizes collagen, making the protein easier to chew and digest. In addition, gut bacteria may also play a role, since microbes in the intestine extract energy from food. Since cooking breaks it down in advance, the body is able to absorb the calories before the food gets to the microbes. With raw food, some of those calories are getting eaten up by bacteria. RELATED: 3 Things You Didn’t Know About Your Microbiome The Takeaway? There’s not enough research yet to show exactly how big the difference is in terms of how many more calories you’ll absorb from cooked versus raw food. One thing is for sure: the calorie counts we’re currently using are definitely inaccurate. So I’d add this (to the long list) of reasons calorie-counting isn’t an effective weight-loss or healthy living strategy. It’s all about eating healthy, whole foods in reasonable portions (and learning how to eat according to your hunger quotient.) One more tip: If you are following a raw diet, you’ll likely need to eat more in order to stay healthy and strong…so fill that blender up to the top every time.