Here’s a simplified list of food combining rules to help optimize digestion and nutrient absorption. These guidelines are based on the idea that certain food combinations can improve digestive health and energy levels, while others might slow digestion or lead to discomfort. Keep in mind, individual experiences may vary, and it’s always important to listen to your body.

Basic Food Combining Rules

1. Eat Fruit Alone or Leave It Alone
   • Fruits digest quickly compared to other foods and can ferment if eaten with or after slower-digesting foods, potentially causing indigestion and gas.
2. Combine Proteins with Non-Starchy Vegetables
   • Proteins require acidic environments for digestion, which can be slowed down by the presence of starches. Non-starchy vegetables, on the other hand, complement proteins well because they don’t require a shift in the digestive environment.
3. Avoid Combining Starches with Proteins
   • Starches require an alkaline digestive environment, which can clash with the acidic environment needed for protein digestion, potentially leading to indigestion and bloating.
4. Consume Dairy Products Separately
   • Dairy tends to digest slowly and can inhibit the digestion of other food types when combined. If dairy is a part of your diet, consider consuming it alone.
5. Mix Fats with Non-Starchy Vegetables
   • Healthy fats combined with non-starchy vegetables aid in the absorption of fat-soluble vitamins (A, D, E, K) without causing significant digestive delays.
6. Limit Liquid Intake During Meals
   • Drinking large amounts of liquid with meals can dilute stomach acid and digestive enzymes, making it harder to digest food efficiently. It’s best to drink liquids before or after meals rather than during.
7. Eat Melons Alone
   • Melons digest quicker than most other foods and should ideally be eaten alone to prevent potential digestive discomfort.
8. Starch-Starch Combinations Are Generally Okay
   • Different types of starches can usually be combined without causing digestive issues since they require similar digestive environments.

Three Winning Food Combos

1. Beans and Rice
   • Why It Works: A classic combo in many cultures, beans and rice together create a complete protein, meaning they collectively contain all nine essential amino acids necessary for our diet.
   • Example: Black beans paired with brown rice, garnished with a squeeze of lime for added zest.
2. Tomatoes and Olive Oil
   • Why It Works: The healthy fats in olive oil enhance the absorption of fat-soluble vitamins, like the lycopene in tomatoes, which is linked to improved heart health and cancer prevention.
   • Example: A fresh tomato salad drizzled with extra virgin olive oil and a dash of salt.
3. Fish and Broccoli
   • Why It Works: Fish, especially fatty types like salmon, are rich in vitamin D, which can enhance the absorption of calcium from the broccoli. This combo is great for bone health.
   • Example: Grilled salmon served with a side of steamed broccoli topped with lemon zest.

Three Combos to Avoid

1. Milk and Tea
   • Why To Avoid: The proteins in milk can bind with antioxidants in tea (like catechins), making them less available for absorption.
   • Example: Adding milk to green tea could diminish its heart-healthy benefits.
2. Iron-rich Plant Foods and Coffee
   • Why To Avoid: The tannins in coffee can inhibit the absorption of non-heme iron found in plant sources, like spinach or lentils.
   • Example: Washing down a spinach salad with a cup of coffee might reduce the amount of iron your body can use.
3. High-fiber Foods and Calcium-rich Foods
   • Why To Avoid: Fiber can bind with calcium, potentially preventing it from being fully absorbed.
   • Example: Consuming a high-fiber cereal with a calcium-fortified plant milk might not allow you to get all the calcium you think you’re getting.

Tips for Implementing Food Combining Principles

• Start Slow: Incorporate one rule at a time to see how your body responds before making more changes.
• Listen to Your Body: Everyone’s digestive system is unique, so pay attention to how different combinations affect you.
• Focus on Whole Foods: Regardless of combining rules, prioritizing whole, unprocessed foods can significantly improve digestive health and overall well-being.

By following these basic food combining rules, you may find improvements in digestion, nutrient absorption, and energy levels. Remember, the goal is to find what works best for you and create a balanced, enjoyable eating pattern.