Food Combining

With digestive issues increasing at alarming rates, you might want to skip the antacids and try this all-natural approach to eating, instead.


The basic concept behind food combining is that you eat foods together that have roughly the same digestion time, so that you don’t create a “traffic jam” in your stomach, which could potentially lead to bloating, discomfort, fermentation, and even yeast overgrowth in your gut. By simply eating certain foods together, and keeping others apart, you could feel better without taking any drastic measures!

Best of all, you don’t have to give up any food groups that you love– you just won’t eat them all at the same time.

Here’s a break-down of how certain foods combine:

(*click on chart above to ENLARGE!)

As you can see in the chart above, the foods have been divided into four general categories:

  • Fresh fruit
  • Starches
  • Flesh (Animal Protein)
  • Nuts, Seeds & Dried Fruit

For a properly combined meal, simply choose ONE category and only eat foods out of that category for that particular meal. The foods listed within the same category combine well with each other, and you may also include anything from the “Neutral” column to fill out your plate.

Wait 3-4 hours between each meal, before switching categories.

For example:

A properly-combined starch meal might look something like this:

A sandwich on whole-grain bread, filled with avocado, mustard, lettuce, tomato and sprouts. Served with a leafy side salad and a baked sweet potato topped with butter. You could follow this meal with some dark chocolate for dessert!

A properly-combined flesh meal might look something like this:

A leafy green salad topped with cherry tomatoes and goat cheese, followed by a piece of baked fish served with a side of roasted broccoli and cauliflower. You could follow this meal with some dark chocolate or goat’s milk ice cream for dessert!

A properly-combined nut & seed meal might look something like this:

A leafy green salad topped with dried cranberries and raw walnuts, followed by a platter of raw hummus served with raw crudités. Dessert could be a slice of raw cheesecake, a few raw macaroons, or a couple raw almond butter cups!

Fresh fruit is best eaten in the mornings, on an empty stomach.

This is because fruit digests so quickly, typically within 30 minutes of eating. (However, fruit can be combined with leafy green vegetables in a green smoothie, if you like!) Fruit is not recommended as a dessert after a meal, as it could potentially cause fermentation, gas and bloating, and promote bacterial overgrowth in the body. You can eat fruit as an afternoon snack or post-workout, as long as it’s been 3-4 hours since your last properly-combined meal.

Note: There is a lot of debate over the science behind food combining, without much evidence to back it up. (There is little money to be made in this field, which probably accounts for the lack of funded studies.) Personally, I think why food combining works for me, and for many others, is that it encourages you to make better choices, without feeling restricted. When you’re choosing just ONE food category at a time, then filling the rest of your plate with raw and cooked vegetables, you’re bound to be making healthier choices! So, despite the lack of scientific evidence, food combining may just work because it encourages the consumption of more whole foods and simpler meals.

Remember, you can eat ANYTHING you want– just not necessarily all at the same time.

Happy combining!!