Is ‘Food Combining’ Worth It? A Gut Check on the Latest Wellness Craze
What is ‘food combining’ anyway?
If you’ve spent any time scrolling through social media lately, you’ve likely come across yet another diet promising better digestion, glowing skin, and more energy. Some diets are little more than fads, never backed by science. Others gain traction, supported by research and real results. One of the latest to resurface? A method that separates your macronutrients, proteins, vegetables, and starches, to aid digestion.
Otherwise known as ‘food combining’, this fad is a set of dietary rules, heavily influenced by Ayurvedic medicine and physician William Hay. The core principle? Our digestive systems aren’t built to handle mixed meals, like a steak and potato dinner, because different macronutrients (carbs, fats, and proteins) require different enzymes and digestive environments to break down.
Specifically, ‘food combining’ is based on the notion that different foods require different enzymes to break down foods. These enzymes also work at varying pH levels in your digestive system (your mouth, stomach, small intestine, and large intestine). For instance, protein needs an acidic environment for digestion and takes a long time to break down, while carbohydrates need an alkaline environment and are broken down fairly quickly.
As a result, this diet has created combinations of foods that should be eaten together because they can be digested at the same rate, preventing any ‘backups’ that other combinations of macronutrients might cause in your digestive tract. By following these rules, it’s believed that unwanted symptoms of digestive distress, like bloating and gas, can be prevented, and our body tissue and fluid pH levels remain balanced.
The top 5 food combining rules
So, what are the golden rules of food combining? Here are the five most commonly cited:
- Eat ripe fruit only on an empty stomach.
- Eat fruits and veggies separately.
- Keep starchy carbohydrates, acidic foods, fruit, and protein separate.
- Eat protein alone or with non-starchy veggies.
- Eat starch and veggies together.
- Avoid raw foods. Only eat cooked foods (excluding fruits).
- Eat fats with non-starchy vegetables.
- Drink liquids either before or after meals, not during.
These rules are based on combinations that enhance digestion with foods that require similar digestive processes. They also advocate for eating whole, unprocessed foods and ensuring a balanced diet.
Is there science behind it?
According to dietitian and sports nutritionist Dr Linia Patel, ‘food combining’ promotes a diet based on whole foods, an ideal diet low in ultra-processed foods, and generally considered healthy. However, the current understanding of and science of human physiology contradicts the essential principles of this diet. There isn’t enough research or rationale to support the idea that improper food combining leads to blockages or disease in your body.
She goes on to mention that:
- Food is rarely one type of macronutrient, and naturally has a combination of macronutrients. For example, lentils are around 70% carbohydrates and 40% protein. Meats are a combination of protein and fats (even lean cuts). Therefore, as many foods are combinations of carbohydrates, proteins, and fats, your body is already geared to digest a mixed meal.
- Your digestive system starts releasing all the enzymes needed to break down a variety of macronutrients from the get-go. Your stomach, filled with strong gastric acids, can easily break down any combination of macronutrients. And to finish off, your small intestine is flooded, again, with all the necessary enzymes to digest a combination of foods.
- It’s true, not all enzymes digest foods at the same pH levels. However, eating more acidic or alkaline foods doesn’t significantly change your digestive system’s pH levels. They might alter the levels when eaten, but your body already has the needed built-in sensors that help maintain a healthy balance and pH level.
So…Is it worth trying?
As with any diet, consult with your GP or dietician before making any drastic changes.
While food combining might make waves in wellness circles, it’s unlikely to become a lasting, science-backed staple of healthy eating. Still, if it encourages more mindful eating and whole foods, that’s a step in the right direction. Just remember: your digestive system is smarter than the latest diet trend.
