You may have heard of the food combining diet, as it is not entirely a new diet. Its core principles derive from Ayurvedic medicine and can also be traced back to the "Hay diet," created by physician William Howard Hay, dating back to the early 1900s [1]. Food combining is the idea that certain foods pair well together. If certain foods are consumed independently of one another, it is believed that this will aid digestion, and ultimately promote and sustain weight loss. Improper food combining can lead to disease and digestive issues, according to this diet paradigm [1].
What a food combining diet may look like
Generally, foods are categorized into different groups: carbohydrates (carbs), starches, fruits, vegetables, proteins, and fats. In comparison, some food combining diets may also classify foods as either alkaline, acidic, or neutral [1].
The rules of food combining can vary depending on the source. Still, the most common rulings are that combining fast-digesting food with low digesting food can negatively affect digestion. Another belief is that certain foods require different enzymes to be broken down and work at different pH levels [2].
Common rules:
Starches and proteins cannot be combined
Don't combine starches and acidic foods
Only consume fruits on an empty stomach
Wait 3-4 hours between meals before switching food categories [2].
What To Eat:
Meat, fish, poultry, and eggs
Grains and starchy vegetables, such as squash
Non-starchy vegetables
Sour or low-sugar fruit
Alcohol
What To Avoid:
Sweet fruit (only consume in small amounts)
Refined sugar
Processed foods
The Pros
Although there is no scientific evidence supporting the principles of a "food combining diet", there may be a few evidence-based food combinations that can help to improve digestion.
For instance, foods such as spinach and chocolate contain oxalate. This anti-nutrient can bind with calcium to form an insoluble compound. For people that are prone to kidney stones, consuming calcium sources with foods containing oxalate can decrease the risk of kidney stones. However, for those concerned about their daily calcium intake, combining oxalates and calcium reduces calcium absorption [2].
Food combining also emphasizes a whole foods approach, while limiting processed and ultra-processed foods, which we already know are beneficial to our overall health and weight maintenance.
The Cons
Besides being a confusing diet to follow, there is no scientific evidence supporting the diet's claims. Many of the original principles of the food combining diet were developed when knowledge about nutrition and digestion was limited.
Current science contradicts many of its principles. If you see weight loss benefits, it most likely has nothing to do with the concepts of food combining and everything to do with the fact that you may be eating more fruits and vegetables. Your digestion may also improve because, ultimately, you are eating less food per meal, which is why it may also be effective for weight loss [3].
The Final Verdict
The lack of scientific evidence to support this diet and the claims that improper food combining may cause digestive issues are unfound. The many confusing food rules may also be overwhelming and unsustainable for many people. The fact is our bodies are perfectly capable of functioning without the need for food combinations.
Mona Abuzaid
Sources
Dirjosapoetro, E and Saroso, Tommy and Anantadjaya, Samuel P. D.(2013). Benefits of Food Combining Method: Is It Real? (November 2013). JAMS - Journal of Management Studies, Vol. 2, No. 2, p 173-187.Available at SSRN: https://ssrn.com/abstract=2380380
Jones, T. (2016). Does Food Combining Work? Fact or Fiction. Healthline. https://www.healthline.com/nutrition/food-combining.
Golay, A., Allez, AF., Ybarra, J. et al. (2000). Similar weight loss with low-energy food combining or balanced diets. International Journal of Obesity. 24, p 492–496. https://doi.org/10.1038/sj.ijo.0801185
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