Food Combining 101

Written By: Alix Schram, NYNG Intern & RD-To-Be

You may have heard of it before, but what exactly does it entail? “Food combining” is basically what it sounds like:  combining specific foods for specific health reasons. To be more specific, it hinges on the idea that certain macro-nutrients—carbohydrates, proteins—require different pH levels, are digested differently and therefore should be eaten separately. Certain combinations are said to decrease nutrient absorption and promote gas and bloating. Ayurvedic practices say that when certain foods are eaten together, toxins form in the body and cause digestive problems. The Hay Diet of 1920 (somewhat the origin of food combining) went further, categorizing foods as neutral, acid, or alkaline, and when you combine these foods, enzymes don’t work properly and toxins are produced.  

Here are the general rules:

-        Fruits must be eaten alone, possibly based on acidity level. Eat on an empty stomach.

-        Dairy must also be eaten alone.

-        You cannot pair starches and protein, or proteins with other proteins

-        You can pair protein and other starches with vegetables

Now that we’ve explained food combining, we’re here to tell you that none of this is supported by research. In fact, some even goes against current biochemistry science. To go a little deeper…

One of the first things that happens when we eat is the formation of a bolus in our mouth, or chewed food gets mixed together. That bolus travels to our stomachs and is further transformed into a substance called chyme. There is no sequence to this part of digestion or what is digested first.  Regarding acidity, when we eat anything at all, our stomach produces acid to break down the food, and the pancreas releases bicarbonate to neutralize the acid and continue digestion. Our body handles acidity and alkalinity through its own existing enzymes. 

If you have normal blood glucose levels, fruit may be perfect to eat alone. However, if you have ever had trouble with hyperglycemia or have diabetes, you might experience a spike in blood sugar that is not ideal. Also, combining fruit with protein or fat can help to increase satiety. In fact, some nutrients are better absorbed when combined with fat. The food combining approach limits fats, especially with fruit and even vegetables, which may impact the nutrient availability. Think of your fat-soluble vitamins like A, D, E, and K. Eating carrots with hummus will may help you to reap the Vitamin A benefits of the orange veg.

That said, the bottom line is that there hasn’t been enough evidence on this diet to make claims on overall health or weight loss. It also may lead to disordered eating patterns or stress given the unnecessary and misleading rules set around food. However, if you have tried this diet and has success, let us know! We’d love to hear how it works for you. And, of course, if you love food combining and feel good and happy, there’s no reason to stop what’s working for you. We’re all individuals, after all!